Golf Nutrition: What You Should Know + 3 Protein Shake Recipes

Golf Nutrition: What You Should Know + 3 Protein Shake Recipes

It's important to be aware of how important golf nutrition is to improve your game. Having the right fuel with you on the golf course and an overall healthy diet can make all the difference between an average round and a great one. In this post, we'll discuss what kind of golf nutrition you should know about before taking up the links for your next round.

Your Starting Point: Golf Nutrition Basics

When it comes to golf nutrition, there are a few things you should keep in mind. First and foremost, you need to make sure you’re staying hydrated. It’s important to drink plenty of water throughout the day, especially when you’re out on the golf course. Pro golf nutrition tip: add some SWING STRONG HYDRATE+ to your water for an added boost.

How Good Golf Nutrition Helps Your Golf Game

When it comes to playing your best golf, what you put into your body matters just as much as what you do on the course. Eating a nutritious diet helps ensure that your body has the energy and nutrient stores it needs to perform at its best. When it comes to golf nutrition, some key nutrients to focus on include:

- Carbohydrates: Carbs are the body's main source of energy, and are especially important for golfers who need sustained energy throughout their round. For golfers, complex carbs like whole grains are a good choice since they provide lasting energy without spikes and crashes.

- Protein: Protein is essential for muscle growth and repair, both of which are important for athletes. Golfers need protein to help repair the muscles used during their swings, as well as to build new muscles that can improve their power and endurance.

- Healthy fats: Fats get a bad rap, but healthy fats like those found in olive oil, nuts, and fish are essential for good health. Healthy fats help support cell membranes, maintain hormonal balance, absorb fat-soluble vitamins, and more. For golfers specifically, healthy fats can help promote joint health and reduce inflammation.

Including these nutrients in your diet will help support your golf game by providing the energy you need to perform at your best and aiding in muscle growth and repair.

What to eat on the Course

Golf is a sport that requires mental and physical stamina. Having proper golf nutrition can help improve your game by providing the energy you need to stay focused and fuel your body throughout the round. Here are some suggestions of what to eat on the course:

1. Water: It is very important to stay hydrated during a round of golf, especially in hot weather conditions. If you want to make your water work better for you, carry a water bottle and some SWING STRONG HYDRATE+ with you. Adding the electrolytes to your water can also help fight mental and physical fatigue.

2. Complex carbohydrates: Foods like oatmeal, whole grain bread, quinoa, and sweet potatoes will give you sustained energy throughout your round. Avoid simple carbs like candy bars or white bread, which will cause a spike in blood sugar followed by a crash.

3. Protein: Protein is important for repaired muscles and maintaining energy levels. A lean turkey or ham sandwich, boiled eggs, or protein bars are all good options to keep in your bag.

4. Healthy fats: Healthy fats will help you feel fuller longer and maintain brain function during a long day on the course. Pack some nuts or seeds, avocado, or olive oil-based dressings to add to your sandwiches or salads.

Protein Shake Recipes

If you're looking for some protein shake inspiration, check out these recipes!

1. Chocolate Peanut Butter Protein Shake: This recipe combines chocolate and peanut butter to create a delicious and nutritious shake. Simply combine 1 scoop of chocolate protein powder, 1 tablespoon of peanut butter, 1 cup of unsweetened almond milk, and 1 banana in a blender and blend until smooth.

2. Vanilla Almond Protein Shake: This recipe is similar to the chocolate peanut butter shake, but swaps out the chocolate protein powder for vanilla and uses vanilla almond milk instead of unsweetened almond milk. Simply combine 1 scoop of vanilla protein powder, 1 tablespoon of almond butter, 1 cup of vanilla almond milk, and 1 banana in a blender and blend until smooth.

3. Strawberry Banana Protein Shake: This recipe is a classic strawberry banana shake with a boost of protein. Simply combine 1 scoop of strawberry protein powder, 1 cup of unsweetened almond milk, 1 banana, and 1 cup of frozen strawberries in a blender and blend until smooth.


It can be easy to overlook golf nutrition when you're playing, but paying attention to the fuel that you put into your body is just as important for this sport as any other. Eating correctly can help you stay mentally alert and focused, get an extra shot of energy between rounds, and reduce fatigue during long days on the course. By following these guidelines for golf nutrition, players of all levels can ensure they are getting the best out of their game.

If you're looking for a quick golf nutrition pick me up on the course, check out SWING STRONG HYDRATE+.

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