Skip to content

Nutrition for Golfers

Twenty years ago golf was not seen as a sport where physical fitness played a huge role. But that’s all changed. Today many golfers pay attention to their diet and...

Twenty years ago golf was not seen as a sport where physical fitness played a huge role. But that’s all changed. Today many golfers pay attention to their diet and nutritional status. A round of golf exercises all parts of the body and requires cardiovascular fitness, stamina, strength, balance and flexibility. A typical round of golf, including carrying the clubs, can burn up to 300 calories an hour. 

A Healthy Diet for Golfers

Being well nourished is an important part of reaching peak performance.  A well balanced diet, free from heavily processed foods, low in sugar and refined carbohydrates, and high in antioxidant rich fruit and vegetables with good quality protein is the way to go. Given that a round of golf may last several hours a blood sugar balancing diet that provides sustained energy for the body and brain is recommended. 

Breakfast Like a King or Queen

Eating a good breakfast will provide the energy needed for the brain and body during the game. Include some protein, fibre and slow releasing carbs to help keep blood sugar levels stable.. Refined carbohydrates like bagels, breakfast cereals and muffins provide a quick surge of energy followed by a crash. Instead choose complex carbohydrates, such as oats or rye bread, combined with protein. If you are on a keto or low carb diet you’ll need to include more fats. Some breakfast ideas include:

  • Mushroom or spinach omelette
  • Oats with berries,  nuts and a spoonful of Tom Oliver’s protein powder
  • Chicken or fish with salad and vegetables 
  • Rye bread toast with Tom Oliver’s peanut butter
  • Yogurt with Tom Oliver’s protein powder and berries
  • Protein smoothie – combine Tom Oliver’s protein powder with peanut butter, almond milk and blueberries or strawberries.


Being well hydrated is vital if you want your brain and muscles to perform optimally. Being dehydrated reduces concentration, reaction speed, muscle strength and performance. Be sure to take in plenty of fluids before the game and take a bottle of water with you. If the weather is hot take extra as you’ll lose fluids through sweat. 


If it’s going to be a long game it’s worth taking a snack with you. Tom Oliver’s vegan snack bars are ideal, being high in protein and fibre, super tasty and easily transportable. 

After the Game

It’s important to restore lost fluids and to provide nutrients to repair the body after a game. Protein builds and repairs muscle while helping reduce post-exercise soreness. Slow releasing carbs replenish glycogen stores. If you are on a low carb or keto diet eat a higher fat meal or snack. For a quick replenishing pick-me-up at the end of a game try a spoonful of Tom Oliver’s peanut butter straight from the jar. This is the perfect snack whether you are vegan, keto, low carb or just hungry! 


Insufficient or poor quality sleep has negative effects on mental acuity, blood sugar control, stamina and recovery after exercise. For a good night’s sleep it’s advisable to avoid alcohol, caffeine, eating late in the evening and looking at screens before bed. Taking Tom Oliver’s magnesium Taurate in the evening may help with relaxation.

Supplement Suggestions

B vitamins – needed to metabolize food and turn it into energy for the brain and body. 

Vitamin C – reduces inflammation, aids healing and supports the immune system. 

Vitamin D3 with K2needed for healthy bones and joints as well as the immune system and blood sugar control. 

Magnesiumneeded for energy production and blood sugar control. Also aids sleep and relaxation of muscles and nerves. 

Multi-vitamins and mineralsa good way to make sure you get a basic level of essential vitamins and minerals. Tom Oliver’s range includes men’s and women’s multi-vitamins which are designed to support blood sugar, the immune system and energy production. 

Omega 3 Oils - looking after your joints and maintaining flexibility are vital for a successful golf swing. Tom Oliver’s Omega 3 Herring Caviar provides anti-inflammatory EPA and DHA with the added bonus of choline which supports energy, brain function, liver health and metabolism. 

Amino acidsthese are the building blocks of protein. Many are needed for muscle building and repair, brain function, hormones and energy production. Tom Oliver’s diet protein and vegan protein powders contain a balanced range of the essential amino acids. Useful to take before the game for sustained energy, or afterwards to aid muscle recovery. 

Curcumin – has anti-inflammatory and healing properties as well as aiding blood sugar control. 


Tom Oliver Nutrition are proud to be Nutrition Partner to the PGA (Professional Golfers Association)

Leave a comment

Your email address will not be published..


Your cart is currently empty.

Start Shopping

Select options