• Post by  Jeremy DeLuca Oct 18, 2018

If you want to improve your golf game, you’d better fuel your body!

It doesn’t take a rocket scientist to understand the impact of proper nutrition and hydration on your golf game. Not only do they feed your muscles and help with recovery, but they also provide nourishment to your brain, so you can focus better on the course. This sentiment is pertinent when it comes to any athlete, but especially if you play golf. Here’s why.


Like all sports, one of the best ways to spruce up your mental focus is to implement a smart diet and exercise regimen. Whether that means streamlining by getting the right amount of food in your body; re-evaluating what you’re doing wrong in the first place; or deciding if you need to start from scratch with a qualified nutrition professional. Your output is a direct result of your input—and that means everything you consume should be used as fuel.

 The point is that your nutrition regimen is just as (if not more important) than your actual training program. Although, of course, both diet and exercise are critical to positive change and improved performance as a whole.

 In order to stay ahead of your competition, even the pros would agree, that a balanced, proper nutrition plan is the special sauce in a stellar golf game. Denver-based Siera Capesius, Owner of Modevo Fitness has worked with numerous amateur and professional athletes. She says a balanced diet is important for golfers specifically because it improves muscular strength, concentration, focus, and helps with higher energy levels.

 “Proper nutrition is pivotal to any golfer’s physical and mental conditioning. What you put in your mouth is important no matter who you are, but for golfers, in particular, good nutrition will help you maximize your performance during long-playing hours—and assist with recovery faster after a practice or on tournament days,” she explains.

 “Another major reason nutrition plays an important role is because it helps golfers avoid extra body weight. Golfers with higher body fat percentages have a disadvantage to their swing and golf skills. The fatigue from being overweight can also reduce training time, add additional stress on your joints and time spent in the heat, as well as cause multiple distractions when working on your technique.”



 Like all sports, pre-game and post-game eating rituals are preferred—especially since the average length of a game is much longer than a typical game of baseball or football. Golf requires stamina from start to finish, which means ample fuel in the body.

 For example, before a round begins, it is important to have a morning meal that is full of protein, fats, and slow-digesting carbs. A great example would be scrambled eggs, avocado, and oatmeal with fruit. During the last six (6) holes, it is also a good idea to carry a snack with you to replenish energy stores. A good example of this would be protein no-bake bites, beef jerky, or a whole wheat sandwich.

 Post-game meals should be moderate in protein and higher in low-glycemic carbohydrates. An example of this would be a grilled chicken breast and brown rice.



While actual food is great to carry on the course, sometimes it’s just not viable. So, while a golf pro may help correct swings and take strokes off a player’s game, the industry’s first-ever nutrition bar, The Birdie Bar, has been made specifically for golfers by golfers.

The Birdie Bar increases your energy, stamina and stability—and is easy to take with you. Being able to add the proper fuel you need on the course will help you drive the ball farther and avoid the sand-trap of fatigue and injury. The Birdie Bar is also hassle-free!

Unlike most sports bars, the Birdie Bar doesn’t have a sticky chocolate coating, so it won’t melt in your hands or in your golf bag. In fact, it’s ideal when you’re thinking of supplementing your food intake because it’s convenient, tastes great, and has the perfect blend of sugars, proteins, and carbs to fuel the needs of every golfer.


Most people don’t think about the benefits of proper fuel with respect to brain activity—because they look for physical perks instead, such as improved performance and higher levels of energy. The specific components that are important for performance are calories, carbohydrates, fats, fluids, vitamins, minerals, and protein.

However, keep in mind that the number of grams of carbohydrates consumed before, during, and after practice and on game day can vary for every golfer. Therefore, it is recommended that carbohydrates are measured by your weight to exercise levels.

  • Moderate intensity exercise (60 mins/day): 5–7 g/kg/day
  • Endurance exercise (1–3 hrs/day): 6–10 g/kg/day



 Lastly, don’t forget about your water! While most golfers realize the importance of being hydrated on the course, there’s no harm in getting another reminder!

A great way to calculate proper water consumption to avoid dehydration is to drink 0.5 ounces of water per pound of body weight. Remember, water should always be your number one drink consumed during your golf game.

Sports drinks can be used as a secondary option, but keep in mind that most of these drinks can actually dehydrate you due to their high sugar content. Don’t be fooled, those high-energy bursts will only be temporary—so we recommend water as your drink of choice on and off the course.


Nutrition and hydration are just as important as exercise when it comes to improving your golf game. Without a properly balanced diet providing vitamins and minerals from food, a golfer has the disadvantage of a compromised immune system, fatigue, and longer recovery times.

“The average golfer burns around 300 calories per hour during a game, therefore it is absolutely necessary to consume the proper amount of carbohydrates when on the course to ensure replacement of energy.”

Blog Contributed By Author Kerrie Lee Brown