4 Foods for Better Golf
And 3 “Healthy” Foods Golfers Should NEVER Eat…

By Peter Kessler and Brett Hall, Registered Dietitian

Peter Kessler

Peter Kessler
“The Voice of Golf”

Hi, I’m Peter Kessler, and you may know me from the Golf Channel®, Sirius XM®, RevolutionGolf.com® and HBO Sports®.

Did you know that the mental focus required for consistency and pinpoint accuracy on the golf course is directly affected by the amounts of protein you consume?

Did you know that what you’re eating on the course can be the difference between playing all 18 holes strong … or fading at the turn?

Did you know that there are 4 specific foods that help golfers play better golf … and … 3 “healthy” foods that are most likely hurting your game?

It’s true. In fact, not knowing these nutrition facts could very well be the missing link keeping you from playing better golf.

You know, I’m a trusted golf historian who’s interviewed the “who’s who” of past legends and current PGA pros—from Sam Snead, Jack and Arnold, to Tiger and the current crop of young guns—and when I find something that makes a big difference in my golf game – I feel it’s my duty to share it with my fellow golfers like you.

But I do have to warn you. What you’re about to read will probably be the exact opposite of what your local dietician or personal trainer would recommend. These folks mean well, but most don’t truly understand the nutritional needs of golfers.

With that in mind …

Here Are 3 “Health” Foods You Absolutely MUST Avoid If You Want to Play Better Golf …

I think you already know that all the junk food you see at the clubhouse and beverage carts is pure garbage—the candy bars, chips and hot dogs aren’t going to fuel your swing… but they will pack on the stomach fat. But where the confusion sets in is when golfers eat seemingly healthy foods that secretly are just as bad as junk foods. Let me explain…

Food #1: The “All American Breakfast”

All American Breakfast

No, I’m not talking about eggs and bacon here (that would actually be a better choice, as you’ll see in a moment). I’m talking about what most golfers I know wolf down before teeing off in the morning:

  • Donuts, pancakes, bagels, pastries or biscuits … 
  • Almost ANY Breakfast cereal …
  • Orange juice or other juices …

You see, every one of these “classic” choices is dead wrong, wrong, WRONG for golfers. The biggest reason these foods (yes, even the orange juice) kill your game is because they contain way too many fast-absorbing carbs and not enough protein. (Remember, protein = mental focus.)

You see, simple carbohydrates (when not combined with protein or fiber) spike your blood sugar levels, making you anxious and over-stimulated at the start of your round (aka… the first tee jitters). Then your energy will quickly fade even before the turn, hurting your chance of staying focused and playing your best on the back nine.

Food #2: What You Drink On The Course

What You Drink On The Course

Did you know that being dehydrated by as little as 1 or 2 percent of your body weight impairs both mental and physical functions? This includes hand-eye coordination, balance, driving power, mental focus—everything. Fatigue and weakness will occur if you aren’t properly hydrated.  

On the other hand, you need to completely AVOID soft drinks and supposedly “healthy” sports drinks because they are packed full of sugars that spike your blood sugar—putting you on the energy rollercoaster of jitters and energy crashes. Even the diet and “low calorie” beverages contain unhealthy chemical sweeteners that have been shown to cause weight gain. 

And let’s be honest here, guys—alcohol dehydrates you quickly and will impair your coordination, so try to leave the beer guzzling for the 19th hole. Instead, sip on pure, fresh water throughout the round. And don’t wait until you’re thirsty: at that point you’re already “a quart low.”

Food #3: Convenient Foods Like Trail Mix & Energy Bars

Nuts and Fruits

It might seem like a good idea to eat trail mix during golf—after all, the ingredients are primarily nuts and fruit, right?

Well, not exactly. See, not only do most trail mixes contain sugar bombs like chocolate chips, but the added salt will dehydrate you—and we already talked about what dehydration does to your game. Plus, nuts are healthy, but they pack a lot of calories. For example, a ½ cup of peanuts packs 34.9 grams of fat and a whopping 403 calories—and that’s not counting the calories from fruit and other goodies! It’s super easy to eat 3 cups of trail mix in just a few handfuls – meaning you’ll find the extra 2418 calories adding inches to your belly.

Unfortunately, the so-called “healthy” energy bars aren’t much better for you. They’re just like sports drinks—packed with tons of simple sugars that make you crash. Plus, we all know how annoying it is to unwrap a candy bar that melted in your bag—what a gooey mess, and dang those sticky hands all day!

Now that you know what to avoid, let’s talk about foods that make you a better golfer …

4 Foods For Better Golf …

Food #1: Eggs


Protein is an extremely critical, but often overlooked, nutrient that plays a big part in fueling your mental focus and strength for golf. Let me explain. Your body breaks protein down into smaller particles called amino acids.

Your body then uses these amino acids as building blocks to create brain chemicals called neurotransmitters—like serotonin and dopamine. Now, these neurotransmitters control every aspect of your brain and body. If these neurotransmitters are at full strength, then your power, reaction time, coordination and mental focus will be “in the zone,” and you will have the best chance to hit your best shot.

But if you have low “brain fuel,” the signal from your brain to your body will become weak, your attention will wander, your swing will be inconsistent, you will be more likely to mis-hit the ball, your distance will be wimpy and you will be much more likely to 3- or 4-putt… or worse.
This is why protein is so critically important.

Protein also blunts the effects of carbohydrates so they are released into your blood stream slowly, so you don’t gain as much body fat and your energy levels are consistent. Proteins are most abundant in animal products like chicken, turkey, beef and fish. It is also found in high amounts in cottage cheese—although none of these are convenient for the golf course.

NOTE: Most people know eggs are considered the gold standard for high-quality protein but some people still think the yolk is harmful. A lot of people don’t realize the egg yolks are actually the healthiest part of an egg because that’s where almost all of the vitamins, minerals and antioxidants (such as lutein for eye health) are found.

And don’t worry about avoiding whole eggs because of the cholesterol. There have been plenty of studies that indicate eating whole eggs actually raises your good HDL cholesterol to a higher degree than bad LDL cholesterol—improving your overall cholesterol ratio for better heart health.

Food #2: Apple Slices & Peanut Butter

Apple Slices & Peanut Butter

Carbs and fat are extremely important for fueling your game. Consider that, if you walk the course, an average round lasts for 227 minutes and you could burn an average of between 2000 and 2500 calories.

The key is to eat the right carbohydrates. Yes, as I’m sure you’re aware, there are right and wrong carbs. Most simple (processed carbs) are the wrong carbs—in fact, they are public enemy #1 for golf performance.

“Good” carbohydrates, on the other hand, have all the right stuff. These foods are the ones that provide your body with the energy it needs in a steady fashion (none of this blood sugar roller-coaster business), while also providing much-needed fiber and important vitamins, minerals and phytonutrients to your body. Apples are a perfect choice as are most fruits, vegetables, legumes and whole grains.

Just be sure to add in Natural Peanut Butter for a good source of fat and a little protein that will help slow the release of the sugars from the apple for sustained stamina.

Here’s a tip: look for one of the new, natural peanut butters that you don’t have to mix. They taste great but they’re healthier for you because regular peanut butter is packed with trans fats (look for hydrogenated oils on the label) that hurt your heart and can lead to disease. Also, Natural Almond Butter is a delicious choice as well.

Food #3: Turkey Sandwich on Sprouted Grin Bread

Turkey Sandwich on Sprouted Grain Bread

This is a great meal and here’s why:

  • Turkey is a classic lean protein.
  • The sprouted grain bread gives you filling, healthy fiber and the right carbs.
  • And you can top it with lettuce, tomato, avocado and mustard for even more nutrition.

This sandwich would help give you better balanced blood sugar as each of the ingredients works together synergistically to release steady energy in your body throughout your entire round.

NOTE: Sprouted grain bread is NOT the same as “whole grain” or “whole wheat” bread. Despite it being marketed as “healthy,” whole grain bread is typically an energy bomb because it still spikes your blood sugar like regular white bread. Try to stick to “sprouted grain” or 100% whole grain instead to balance your blood sugar levels.

“And The #1 Food For Better Golf Is…”

Well, we really saved the best for last. If you would like to discover what is certainly the most perfect golf performance snack available, then you definitely need to know about the #1 food for better golf.

Simply click the “Next Page” button below to learn the entire scoop…

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