Why is eating well during a golf competition so important?
Eating well during a golf competition plays a crucial role for golfers looking to improve their performance. Knowing what to eat before, during and after a golf competition can make all the difference.
Here are some ideas for eating during a golf competition, to maintain energy, concentration and performance.

The importance of nutrition for golfers
Golfers spend several hours on the golf courseand a good diet is essential to avoid fatigue and stay competitive right up to the last hole.
Proper nutrition not only helps maintain energy levels but also improves concentration and recovery after the game.
Before the competition: Preparing your body
Before starting a golf competition, it's important to eat a balanced meal that provides a stable source of energy. Complex carbohydrates such as wholegrain cereals, fruit and vegetables are recommended. They release energy gradually and help avoid slumps.
Examples of meals before the competition:
- Porridge with fruit
- Wholemeal toast with avocado and eggs
- Fruit smoothie with vegetable proteins
During competition: Maintaining energy
During a ranking competitionThe key is to eat a light but energizing diet. Carbohydrate- and protein-rich snacks are ideal for maintaining energy levels without weighing down the stomach. Staying well hydrated is also crucial.
Recommended snacks :
- Bananas
- Energy bars
- Dried fruit and nuts
- Vegetable sticks with hummus
Hydration :
Water remains the most important beverage, but isotonic drinks can also be useful for replenishing electrolytes lost through perspiration.
After Competition: Recovering Effectively
Post-game nutrition is essential for muscle recovery and recharging energy reserves. A mix of proteins and carbohydrates is recommended.
Examples of post-competition meals:
- Quinoa salad with vegetables and grilled chicken
- Greek yogurt with honey and fruit
- Protein smoothie with banana and spinach
What's the best way to eat for an early-morning competition?
Our recommendations for an early morning game
Specific issues
If your game starts early in the morning and you can't get up 3-4 hours beforehand for a full meal, it's important to eat something to avoid playing on an empty stomach.
Liver glycogen, which is primarily responsible for maintaining blood glucose levels, can be low after a night's sleep, leading to early fatigue.
The evening before:
Consume quality carbohydrates with protein at dinner. For example:
- Pasta with meat sauce
- Long-grain rice with chicken and sautéed vegetables
Have a carb-focused evening snack:
- Yogurt and fruit
- Wholegrain cereals and skimmed milk
The morning of the game:
Have a light snack 30-90 minutes before exercise:
- Fresh fruit (bananas)
- Whole wheat bagel with light cream cheese
- Yogurt and fruit
- Wholegrain cereals and skimmed milk
Sample nutrition plan for an early morning game :
30-60 minutes before the game:
- A whole-wheat bagel with light cream cheese and fruit like a banana.
Hydration :
- Drink around 500 ml of water up to two hours before the start of the game,
- Then 250 ml 30 minutes before
- and another 250 ml 15 minutes before the game.
The good nutrition is essential for any golfer wishing to optimize his or her performance during a competition.
By following these tips, you can ensure you stay energized, focus, and ready to face every hole with vigour.
Remember to listen to your body and adapt these recommendations to your personal needs for best results.