Golf is often described as a game of precision, patience and mental toughness. While skill and practice are essential, many players overlook a key performance factor— nutrition. According to four-time VSGA Amateur winner Brinson Paolini, proper nutrition can be the competitive edge that separates a good round from a great one. Paolini, a former Duke University golfer, European Tour player and the founder of Sharp Focus Nutrition, has seen firsthand how poor nutrition choices affect decision-making on the course.
“ The first thing that goes when we are dehydrated or malnourished is decision-making,” he says.“ Players often blame swing mechanics, equipment or coaching, but the real culprit may be a lack of proper fuel.”
Good nutrition helps ensure steady energy levels, sharp focus and endurance throughout a round. Without it, even the best players can make costly mistakes when fatigue sets in. Whether you’ re a weekend golfer or an aspiring professional, prioritizing the right foods and hydration
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strategies can lead to better performance and lower scores.
Many amateur and even professional golfers make three critical nutrition mistakes: 1. Not drinking enough water: On the course, the potential of fatigue, poor focus and increased error rates skyrockets.
2. Eating in large, inconsistent quantities: Consuming a heavy meal before a round can lead to sluggishness, while waiting too long between meals causes energy crashes.
3. Choosing the wrong foods: High-sugar snacks can cause blood sugar spikes and crashes, disrupting shot consistency. Many snack options at golf courses are filled with refined carbohydrates and processed ingredients, leading to inconsistent energy levels.
Smart Nutrition Habits for Golfers
PRE-ROUND NUTRITION A good pre-round meal should include lean proteins for muscle recovery and quality carbohydrates for sustained energy. Some ideal choices include:
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• Eggs
• Oatmeal or low-sugar cereal
• Whole-grain peanut butter or chicken sandwich
• Yogurt
• Vegetables
• Superfood smoothie
• One cup of coffee( two or more hours before tee time) Paolini stresses the importance of avoiding high-glycemic foods like pretzels, donuts, white bread and fast food, as they can cause energy crashes mid-round.
ON-COURSE NUTRITION & HYDRATION Given the physical and mental demands of a four-hour round, players should refuel consistently. Paolini recommends alternating small amounts of protein and carbohydrates every four holes. Some great snack options include:
• Beef jerky
• Dried or fresh fruit
• Nuts
• Low-sugar trail mix or granola
• Protein bars with natural ingredients
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