When it comes to getting ready for your next round of golf, what do you pack in your bag? What’s your routine?

The best routine starts long before you get to the tee box and it starts with nutrition. Think of it this way… If you were about to drive your car four hundred miles would you take off without a full tank of gas? Maybe yes, if you’re driving a Prius. But for most cars, a full tank would be a smart move. Asking your body to play a full 18 holes of golf, especially if you are asking it to walk the five miles or so it takes to circle most golf courses, and to do it without a “full tank,” is courting trouble. Your body needs fuel to “fire on all pistons” if you want to play well. Without the “full tank” you are likely to fade somewhere along the way.

I know for me, if I don’t have a decent breakfast before I head out, my energy really starts to fade around the 12th hole. If I’ve packed a protein bar or a piece of fruit, I’m good to go.

So there are a couple of questions floating around in that first paragraph.

• Do you eat and get your energy up before you start?
• Does your energy level fade half way through a round? If it does, what do you do to get it back?
• What energy food do you pack in your bag?
• Are you someone who actually hates to eat before a round? Afraid your stomach won’t “like” it?

I’m no nutrition expert as you know. But here are Five Top Tips For Good Nutrition I’ve come across that will get you started on the right track. (By the way, these ideas plus more can be found in the bonus nutrition book by Kathy Ekdahl that GolfGurls is about to publish as part of our Getting Golf Ready Promotion which is just about to launch, — but I digress! More on that promo in the next post.)

Five Top Tips For Good Nutrition

1. Drink water throughout the day. Dehydration is a major cause of low energy levels and sabotages sports performance as well as weight loss efforts.
2. Know how much is in a “portion” of the foods you eat. Many of us eat two or three portions of our foods without knowing it. A portion of pasta is the same size as a scoop of ice cream. A serving size of juice is 6oz, not 12oz.
3. Include protein, carbohydrates and healthy fats at every meal and every snack. Your body needs these fuels consistently dispensed through the day.
4. Eat every 3-4 hours to keep energy levels high and blood sugar levels constant. We actually burn calories when we eat, and small frequent meals expend more energy than one or two meals a day.
5. Eat the majority of your calories during the day, when you will burn them up, rather than at dinner time when they are more likely to get stored as fat.

What to Pack in Your Golf Bag?

1. A lot of golfers will pack a sugar high, i.e. candy bar, cookies, soda, or stop for that ugly steamed hot dog and beer at the turn. Although popular, these are not the best choices to keep your energy up. A quick sugar fix doesn’t last and that beer or alcohol can actually slow you down. It’s better to pack is to choose snacks that pack protein such as nuts or peanut butter crackers and fruits. Avoid convenience foods like energy bars, chips and special sports drinks. These are often loaded with unhealthy trans fats. Check the label before you pack your bag.
2. Be sure to bring along at least one bottle of water and avoid the soda or beer which can actually dehydrate you.
3. Pack a small sandwich with whole grain breads, chicken, tuna and cheese for a filling.

So there are a few ideas of what to eat, what to pack that will help with your pre-round routine and improve your golf game. No guarantees of course, but with some conscious eating you’ll give your game a winning chance.

What do you pack in your golf bag? I welcome your input and any ideas you want to share. Comment in the space below.