Opinion & Analysis
Nutrition for the everyday golfer
Earlier this year, you most likely heard the back-and-forth with Brandel Chamblee and Rory McIlroy over his fitness regime. Rory defended his gym time, while Brandel wondered if it could lead to injury and hurt his game. While I can certainly see both sides, it is a common occurrence for members of the media, players and everyday golfers to look at PGA Tour players and marvel at their physique and say, ”What do these guys do in the gym?”
The exercises tour players do have been highly publicized through various organizations and trainers. The more I learned, the more I began to wonder, ““OK, but what do these guys eat?” Strangely, we hardly hear any details about what tour players are eating before, during and after the round. That’s why over the course of the past year, I have spent a lot of time speaking to fitness and nutrition experts, both in and out of the golf world, to gain some insight into the important role nutrition plays in athletic performance.
Look at this post from McIlroy’s Instagram. He only had In-N-Out Burger ONCE during the Northern Trust Open, and it was after the event.
How many times have you been deep into a round and felt your mind begin to fog? Have you ever stood over the ball and thought of something else besides the shot at hand? Well, what if I told you that through research, it has been determined that the mind can lose mental focus and sharpness based on quantity, timing and the quality of the food you are eating that day, and quite possibly the day before? It may sound silly, because most of us are scarfing down hot dogs and light beers while playing, but what you eat and when you eat it are immensely important to maintaining mental and physical sharpness during a round of golf. So if you seriously want to play your best golf, you need to eat the right things at the right time.
First, let’s talk about some specifics as it pertains to the caloric burn during a round of golf. For much of this article I have included information from Dr. Greg Wells (http://drgregwells.com/), Andrew Aussem (http://www.thebarefootgolfer.com/) and Aleah DeBoer (https://www.facebook.com/groups/424296304421788/).
- During an 18-hole round, the average golfer will burn between 800-1,200 calories riding in a golf cart and approximately 1,500-2,000 while walking. These numbers can vary based on the weight of the golf bag, walking speed, climate and the difficulty (hills) of walking the course.
- The golf swing is an anaerobic exercise, which is an exercise where the body does not require oxygen and takes less than 60 seconds, including practice swings and setting up. Walking on the golf course is an aerobic exercise that the body needs oxygen to complete. Overall, a round of golf can be considered as low-intensity exercise with intermittent bursts of high-intensity movements where the body uses fats, proteins and carbohydrates for energy and other physiological processes.
- Primarily, your body will utilize the carbohydrates and fats while it “fuels” your performance. Complex carbohydrates are preferred, as they contain more fiber than simple carbs, digest slowly, and have minimal effects on your blood sugar levels. Simple carbohydrates are quickly moved into your blood, which causes insulin levels to increase. The insulin stimulates your muscles and liver to absorb the blood sugar and leads to an energy crash shortly afterward.
Before a round
Let’s assume a 10 a.m. tee time. Before your round, you need to be eating at two different stages: three-to-four hours before and one hour before.
7 a.m. Three-to-four hours before your round, you should eat a well-rounded meal of carbohydrates, proteins and fats. For example, you could eat scrambled eggs, whole grain toast and some avocado. You would want about 50 percent complex carbohydrate, 25 percent lean protein and 25 percent healthy fats (avocado, coconut, organic nut butter). Healthy smoothies are also great (http://www.precisionnutrition.com/super-shake-creation).
9 a.m. One hour before your round, you should eat a much smaller meal or snack. This could be a banana and nuts, yogurt or an apple. This meal is meant to maintain your blood sugar and make sure you are not hungry by the time you get to the first tee.
During a round
According to Dr. Greg Wells, the best way to approach the round of golf is to separate it into two parts (front and back nine) or even three parts (first six holes, second six holes, third six holes). This way, you can plan accordingly as to what you are going to eat and when you’re going to eat. During the round, you will want to have a mix of proper nutrients, but err on the side of lean protein (edamame, hard-boiled egg, oatmeal, chickpeas, Greek yogurt), organic nut butter on whole grain toast, wheat crackers with hummus, celery with hummus, unroasted almonds, kefir, tuna packs or even a sweet potato mash. We have famously witnessed Rickie Fowler eating peanut butter and jelly sandwiches which have a mix of carbohydrate, healthy fat and protein.
- First Six Holes: Eat a banana with a handful of nuts and a few whole grain crackers on No. 4.
- Second Six Holes: Berries and protein on No. 11.
- Third Six Holes: One small apple with peanut butter on No. 16.
Tiger Woods eating some Kingmade Beef Jerky (protein) during a round.
After a round
Due to the fact your body expends so much of your carbohydrate and protein stores during a round, it is important to eat as healthy a meal as you can following your round. According to Dr. Well, a meal similar to the first meal of the day (3-4 hours before your round) in nutrients can be a great way to recover. Grilled chicken with green beans and a baked potato, whole-grain crust pizza with vegetables or even a lean hamburger on a whole grain bun are all good choices.
Hydration
We need water to live, right? According to Aleah DeBoer, dehydration symptoms occur when the body is 1 percent dehydrated. Once these symptoms occur, mental and physical performance has already been compromised. “Mental fog, anxiety, irritability, muscle fatigue, headaches, muscle cramps, chills, and dry mouth are few symptoms of dehydration,” DeBoer says. When you feel thirsty, it could potentially be too late.
During a round of golf, the average golfer can lose 2-5 pounds. Every pound lost equates to a 16-ounce loss of water. At a minimum, you should be consuming approximately 60 ounces of water per round, if not more. Due to climate and different body types, the amount of water loss can vary. In order to figure out how much you should drink, the best thing is to weigh yourself before a round, play 9-18 holes without drinking any water, followed by another weigh in. The scale will tell you the number of pounds you have lost, thus giving you a benchmark for how much water to drink.
A good rule of thumb is to drink plenty of water before your round followed by 16 ounces of water every 3-5 holes. This will provide you with enough water to keep you hydrated during a normal round. If you are in a much hotter climate and walking, you will want to drink even more (20 ounces every three holes). Late in rounds, you may substitute in a sports drink, which contains some essential electrolytes, but due to the ingredients (mostly sugar) sports drinks should be consumed sparingly. Any beverage consumed containing alcohol or caffeine does not count toward the ounces goal, as these beverages are diuretics and cause the body to lose more water that it gains.
- Upon waking, drink 12-16 ounces of water. This will jumpstart your mind and body for activity.
- Drink another 12-16 ounces of water with breakfast.
- During your warmup, drink another 12-16 ounces of water.
- During your round, drink 16-20 ounces of water every 3-5 holes.
These recommendations are a minimum and you should adjust based on the climate. Most people will need more than this on any given day.
Conclusion
What you eat during a day of playing golf is critical to your performance and well-being. This may seem complicated and difficult to do (it is not for everyone), but it takes proper planning and preparation. If you’re striving to play your best golf possible, start planning out your day with each thing you will eat and when you will eat it. Then, be sure you stock on those foods before you get the course unless your course has the high-quality food items you need.
The opinions expressed by Adam Scott through this article are published for educational and information purposes only, and are not intended as a diagnosis, treatment, or as a substitute for professional medical advice, diagnosis and treatment. Please consult your physician or other health care professional for your specific health care and/or medical needs or concerns.
It is important to talk to your doctor so you can gather all of the information about your health to determine your current status and if you have any food allergies. The information provided in this article are not intended to substitute for consultations with your doctor, nor medical advice specific to your health condition.
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19th Hole
Vincenzi’s LIV Golf Singapore betting preview: Course specialist ready to thrive once again
After another strong showing in Australia, LIV Golf will head to Sentosa Golf Club in Singapore looking to build off of what was undoubtedly their best event to date.
Sentosa Golf Club sits on the southern tip of Singapore and is one of the most beautiful courses in the world. The course is more than just incredible scenically; it was also rated 55th in Golf Digest’s top-100 courses in 2022-2023 and has been consistently regarded as one of the best courses in Asia. Prior to being part of the LIV rotation, the course hosted the Singapore Open every year since 2005.
Sentosa Golf Club is a par 71 measuring 7,406 yards. The course will require precise ball striking and some length off the tee. It’s possible to go low due to the pristine conditions, but there are also plenty of hazards and difficult spots on the course that can bring double bogey into play in a hurry. The Bermudagrass greens are perfectly manicured, and the course has spent millions on the sub-air system to keep the greens rolling fast. I spoke to Asian Tour player, Travis Smyth, who described the greens as “the best [he’s] ever played.”
Davis Love III, who competed in a Singapore Open in 2019, also gushed over the condition of the golf course.
“I love the greens. They are fabulous,” the 21-time PGA Tour winner said.
Love III also spoke about other aspects of the golf course.
“The greens are great; the fairways are perfect. It is a wonderful course, and it’s tricky off the tee.”
“It’s a long golf course, and you get some long iron shots. It takes somebody hitting it great to hit every green even though they are big.”
As Love III said, the course can be difficult off the tee due to the length of the course and the trouble looming around every corner. It will take a terrific ball striking week to win at Sentosa Golf Club.
In his pre-tournament press conference last season, Phil Mickelson echoed many of the same sentiments.
“To play Sentosa effectively, you’re going to have a lot of shots from 160 to 210, a lot of full 6-, 7-, 8-iron shots, and you need to hit those really well and you need to drive the ball well.”
Golfers who excel from tee to green and can dial in their longer irons will have a massive advantage this week.
Stat Leaders at LIV Golf Adelaide:
Fairways Hit
1.) Louis Oosthuizen
2.) Anirban Lahiri
3.) Jon Rahm
4.) Brendan Steele
5.) Cameron Tringale
Greens in Regulation
1.) Brooks Koepka
2.) Brendan Steele
3.) Dean Burmester
4.) Cameron Tringale
5.) Anirban Lahiri
Birdies Made
1.) Brendan Steele
2.) Dean Burmester
3.) Thomas Pieters
4.) Patrick Reed
5.) Carlos Ortiz
LIV Golf Individual Standings:
1.) Joaquin Niemann
2.) Jon Rahm
3.) Dean Burmester
4.) Louis Oosthuizen
5.) Abraham Ancer
LIV Golf Team Standings:
1.) Crushers
2.) Legion XIII
3.) Torque
4.) Stinger GC
5.) Ripper GC
LIV Golf Singapore Picks
Sergio Garcia +3000 (DraftKings)
Sergio Garcia is no stranger to Sentosa Golf Club. The Spaniard won the Singapore Open in 2018 by five strokes and lost in a playoff at LIV Singapore last year to scorching hot Talor Gooch. Looking at the course setup, it’s no surprise that a player like Sergio has played incredible golf here. He’s long off the tee and is one of the better long iron players in the world when he’s in form. Garcia is also statistically a much better putter on Bermudagrass than he is on other putting surfaces. He’s putt extremely well on Sentosa’s incredibly pure green complexes.
This season, Garcia has two runner-up finishes, both of them being playoff losses. Both El Camaleon and Doral are courses he’s had success at in his career. The Spaniard is a player who plays well at his tracks, and Sentosa is one of them. I believe Sergio will get himself in the mix this week. Hopefully the third time is a charm in Singapore.
Paul Casey +3300 (FanDuel)
Paul Casey is in the midst of one of his best seasons in the five years or so. The results recently have been up and down, but he’s shown that when he’s on a golf course that suits his game, he’s amongst the contenders.
This season, Casey has finishes of T5 (LIV Las Vegas), T2 (LIV Hong Kong), and a 6th at the Singapore Classic on the DP World Tour. At his best, the Englishman is one of the best long iron players in the world, which makes him a strong fit for Sentosa. Despite being in poor form last season, he was able to fire a Sunday 63, which shows he can low here at the course.
It’s been three years since Casey has won a tournament (Omega Dubai Desert Classic in 2021), but he’s been one of the top players on LIV this season and I think he can get it done at some point this season.
Mito Pereira +5000 (Bet365)
Since Mito Pereira’s unfortunate demise at the 2022 PGA Championship, he’s been extremely inconsistent. However, over the past few months, the Chilean has played well on the International Series as well as his most recent LIV start. Mito finished 8th at LIV Adelaide, which was his best LIV finish this season.
Last year, Pereira finished 5th at LIV Singapore, shooting fantastic rounds of 67-66-66. It makes sense why Mito would like Sentosa, as preeminent ball strikers tend to rise to the challenge of the golf course. He’s a great long iron player who is long and straight off the tee.
Mito has some experience playing in Asia and is one of the most talented players on LIV who’s yet to get in the winner’s circle. I have questions about whether or not he can come through once in contention, but if he gets there, I’m happy to roll the dice.
Andy Ogletree +15000 (DraftKings)
Andy Ogletree is a player I expected to have a strong 2024 but struggled early in his first full season on LIV. After failing to crack the top-25 in any LIV event this year, the former U.S. Amateur champion finally figured things out, finished in a tie for 3rd at LIV Adelaide.
Ogletree should be incredible comfortable playing in Singapore. He won the International Series Qatar last year and finished T3 at the International Series Singapore. The 26-year-old was arguably the best player on the Asian Tour in 2023 and has been fantastic in the continent over the past 18 months.
If Ogletree has indeed found form, he looks to be an amazing value at triple-digit odds.
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In Tampa, there is a golf course that boasts carts that do not work, a water range, and a group of players none of which have any chance to break 80. The course is overseen by a staff of crusty men who have succeeded at nothing in life but ending up at the worst-run course in America. However, this place is no failure. With several other local courses going out of business — and boasting outstanding greens — the place is booked full.
While I came for the great greens, I stayed to watch our resident instructor; a poor-tempered, method teacher who caters to the hopeless. At first, it was simply hilarious. However, after months of listening and watching, something clicked. I realized I had a front-row seat to the worst golf instructor in America.
Here are some of my key takeaways.
Method Teacher
It is widely accepted that there are three types of golf instructors: system teachers, non-system teachers, and method teachers. Method teachers prescribe the same antidote for each student based on a preamble which teachers can learn in a couple day certification.
Method teaching allows anyone to be certified. This process caters to the lowest caliber instructor, creating the illusion of competency. This empowers these underqualified instructors with the moniker of “certified” to prey on the innocent and uninformed.
The Cult of Stack and Jilt
The Stack and Tilt website proudly boasts, “A golfer swings his hands inward in the backswing as opposed to straight back to 1) create power, similar to a field goal kicker moving his leg in an arc and 2) to promote a swing that is in-to-out, which produces a draw (and eliminates a slice).”
Now, let me tell you something, there is this law of the universe which says “energy can either be created or destroyed,” so either these guys are defying physics or they have no idea what they are taking about. Further, the idea that the first move of the backswing determines impact is conjecture with a splash of utter fantasy.
These are the pontifications of a method — a set of prescriptions applied to everyone with the hope of some success through the placebo effect. It is one thing for a naive student to believe, for a golf instructor to drink and then dispel this Kool-Aid is malpractice.
Fooled by Randomness
In flipping a coin, or even a March Madness bet, there is a 50-50 chance of success. In golf, especially for new players, results are asymmetric. Simply put: Anything can happen. The problem is that when bad instructors work with high handicappers, each and every shot gets its own diagnosis and prescription. Soon the student is overwhelmed.
Now here’s the sinister thing: The overwhelming information is by design. In this case, the coach is not trying to make you better, they are trying to make you reliant on them for information. A quasi Stockholm syndrome of codependency.
Practice
One of the most important scientists of the 20th century was Ivan Pavlov. As you might recall, he found that animals, including humans, could be conditioned into biological responses. In golf, the idea of practice has made millions of hackers salivate that they are one lesson or practice session from “the secret.”
Sunk Cost
The idea for the worst golf instructor is to create control and dependency so that clients ignore the sunk cost of not getting better. Instead, they are held hostage by the idea that they are one lesson or tip away from unlocking their potential.
Cliches
Cliches have the effect of terminating thoughts. However, they are the weapon of choice for this instructor. Add some hyperbole and students actually get no information. As a result, these players couldn’t play golf. When they did, they had no real scheme. With no idea what they are doing, they would descend into a spiral of no idea what to do, bad results, lower confidence, and running back to the lesson tee from more cliches.
The fact is that poor instruction is about conditioning players to become reliant members of your cult. To take away autonomy. To use practice as a form of control. To sell more golf lessons not by making people better but through the guise that without the teacher, the student can never reach their full potential. All under the umbrella of being “certified” (in a 2-day course!) and a melee of cliches.
This of course is not just happening at my muni but is a systemic problem around the country and around the world, the consequences of which are giving people a great reason to stop playing golf. But hey, at least it’s selling a lot of golf balls…
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The PGA TOUR heads to New Orleans to play the 2023 Zurich Classic of New Orleans. In a welcome change from the usual stroke play, the Zurich Classic is a team event. On Thursday and Saturday, the teams play best ball, and on Friday and Sunday the teams play alternate shot.
TPC Louisiana is a par 72 that measures 7,425 yards. The course features some short par 4s and plenty of water and bunkers, which makes for a lot of exciting risk/reward scenarios for competitors. Pete Dye designed the course in 2004 specifically for the Zurich Classic, although the event didn’t make its debut until 2007 because of Hurricane Katrina.
Coming off of the Masters and a signature event in consecutive weeks, the field this week is a step down, and understandably so. Many of the world’s top players will be using this time to rest after a busy stretch.
However, there are some interesting teams this season with some stars making surprise appearances in the team event. Some notable teams include Patrick Cantlay and Xander Schauffele, Rory McIlroy and Shane Lowry, Collin Morikawa and Kurt Kitayama, Will Zalatoris and Sahith Theegala as well as a few Canadian teams, Nick Taylor and Adam Hadwin and Taylor Pendrith and Corey Conners.
Past Winners at TPC Louisiana
- 2023: Riley/Hardy (-30)
- 2022: Cantlay/Schauffele (-29)
- 2021: Leishman/Smith (-20)
- 2019: Palmer/Rahm (-26)
- 2018: Horschel/Piercy (-22)
- 2017: Blixt/Smith (-27)
2024 Zurich Classic of New Orleans Picks
Tom Hoge/Maverick McNealy +2500 (DraftKings)
Tom Hoge is coming off of a solid T18 finish at the RBC Heritage and finished T13 at last year’s Zurich Classic alongside Harris English.
This season, Hoge is having one of his best years on Tour in terms of Strokes Gained: Approach. In his last 24 rounds, the only player to top him on the category is Scottie Scheffler. Hoge has been solid on Pete Dye designs, ranking 28th in the field over his past 36 rounds.
McNealy is also having a solid season. He’s finished T6 at the Waste Management Phoenix Open and T9 at the PLAYERS Championship. He recently started working with world renowned swing coach, Butch Harmon, and its seemingly paid dividends in 2024.
Keith Mitchell/Joel Dahmen +4000 (DraftKings)
Keith Mitchell is having a fantastic season, finishing in the top-20 of five of his past seven starts on Tour. Most recently, Mitchell finished T14 at the Valero Texas Open and gained a whopping 6.0 strokes off the tee. He finished 6th at last year’s Zurich Classic.
Joel Dahmen is having a resurgent year and has been dialed in with his irons. He also has a T11 finish at the PLAYERS Championship at TPC Sawgrass which is another Pete Dye track. With Mitchell’s length and Dahmen’s ability to put it close with his short irons, the Mitchell/Dahmen combination will be dangerous this week.
Taylor Moore/Matt NeSmith +6500 (DraftKings)
Taylor Moore has quickly developed into one of the more consistent players on Tour. He’s finished in the top-20 in three of his past four starts, including a very impressive showing at The Masters, finishing T20. He’s also finished T4 at this event in consecutive seasons alongside Matt NeSmith.
NeSmith isn’t having a great 2024, but has seemed to elevate his game in this format. He finished T26 at Pete Dye’s TPC Sawgrass, which gives the 30-year-old something to build off of. NeSmith is also a great putter on Bermudagrass, which could help elevate Moore’s ball striking prowess.
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Slugga Meat
Jun 18, 2016 at 9:58 pm
Peanut butter and jelly sandwich, never has it left me hanging. Half while warming up, and the last half at the turn. Wanna beat your playing partner? Buy him one of those huge hotdogs they sell at the clubhouse, he or she will loose their cool by the 11th hole, total mind eraser. Give it a shot. And by the way, who is eating :edamame, hard-boiled egg, oatmeal, chickpeas, Greek yogurt,organic nut butter on whole grain toast, wheat crackers with hummus, celery with hummus, unroasted almonds, kefir, tuna packs or even a sweet potato mash while playing freekin golf? Go eat that sh?t at Top Golf
Jack Nash
Jun 6, 2016 at 9:38 am
Every Apple you eat contains, on avg. 20/25 grams of sugar. You want a sugar spike? Eat an apple. You need to maintain an even keel on insulin production. Sugars just spike it in the wrong direction.
M smizzy
Jun 5, 2016 at 7:09 pm
No swingOIL? Stuff is a must to get the hips hoppin and poppin. And a banana cognac at the turn for finish strong.
J C
Jun 5, 2016 at 12:11 pm
Totally unrealistic for the casual golfer. Too much planning. We just want to show up, keep it in play, make a few putts, and enjoy a beer after.
Tom
Jun 5, 2016 at 12:35 pm
Thanks I think, You make us sound lazy….
Modern Male
Jun 5, 2016 at 11:58 am
Is white cheddar popcorn and Mountain Dew a good pre-round meal?
Scott Shields
Jun 7, 2016 at 12:41 pm
lol
C Snizzle
Jun 5, 2016 at 11:34 am
I stopped reading at ‘riding a cart 800-1200’calories, walking 1500-2000 calories’.
Complete cobblers, let’s apply some common sense / do a sanity check, how can this possibly be true? And the good doctor is conflating normal (ie resting energy expenditure) with the additional calorie burn from exercise.
Mark Walgren
Jun 6, 2016 at 12:13 pm
800-1200, 1500-2000 has been known for a long, long time… it’s not unrealistic. For a 150-lb. person, SITTING quietly burns 68 calories per hour, SITTING while talking, spectating at a sports event or doing light work burns 102 calories per hour and SITTING while doing moderate work burns 170 calories per hour. It usually takes about 4 hours for a round and you WALK a lot more than sitting and there is slope, quite a lot usually. 800-1200 is not so unrealistic now is it?
Large chris
Jun 7, 2016 at 8:26 am
If you check my post, you will see that I specifically commented on him conflating resting energy expenditure (ie seated) with additional energy expenditure (ie exercising)
You MIGHT just about be burning 800-1200 calories TOTAL in 5 hours of cart riding, but if that’s the case then walking (he isn’t specific about carrying) is a lot more than 1500-2000. The figures are laughable and the diet recommendations are ridiculous pseudo science.
birly-shirly
Jun 5, 2016 at 7:56 am
Massive shank OB. An eating strategy that stretches back 4 hours, never mind 24 hours prior to your tee time? This is absurdly over engineered.
Eat healthily for general health, it has next to nothing to do with the quality of your golf. If you can’t get round without eating then you are playing way, way too slowly.
Dirt
Jun 5, 2016 at 5:58 am
Thank you. I always wanted to know what was the proper things to eat during a round.
Is there a hot dog conversion?
Mark
Jun 5, 2016 at 4:51 am
No way do you burn off that much energy and calories playing Golf. We should all be stick thin and chomping protein shakes. I can see someone losing 5lbs in an epic tennis game but not wandering round the links at a 2-3mph.
Mark Walgren
Jun 6, 2016 at 12:14 pm
800-1200, 1500-2000 has been known for a long, long time… it’s not unrealistic. For a 150-lb. person, SITTING quietly burns 68 calories per hour, SITTING while talking, spectating at a sports event or doing light work burns 102 calories per hour and SITTING while doing moderate work burns 170 calories per hour. It usually takes about 4 hours for a round and you WALK a lot more than sitting and there is slope, quite a lot usually. 800-1200 is not so unrealistic now is it?
Tommy O'Show
Jun 5, 2016 at 3:49 am
I’m surprised by the amount of calories we burn in a golf round. Interesting informations though.
Korean Slum Lord
Jun 5, 2016 at 12:57 am
Greats such Ben Hogan, Sam Snead, and Lee Trevino would never have won on tour if it wasn’t for their clean diets.
Tl
Jun 5, 2016 at 2:44 am
Yeah. Ben Hogan’s pack of cigarettes a day definitely worked. Sam was a teetotaler. Trevino yapped it up a bit with the boys after rounds at the bar with a few drinks telling jokes every night, but hey, you know they ATE well (yeah right!)
Ya ain’t got a clue whatcha talking about, man! They didn’t even have plastic water bottles back then! Barely any watering holes. There were some drinks stations here and there when they played in the desert, but most of the time they barely took a drink at the turn back in the day.
M smizzy
Jun 4, 2016 at 10:54 pm
What about a beer or shot prior to the first tee to ease the nerves? Heard this was a cliassic Hogan move.
Mark Walgren
Jun 6, 2016 at 12:14 pm
I’d love to know about this too.
Mark Odenthal
Jun 4, 2016 at 9:23 pm
Great read. Thanks Adam!