Why golfers need a fuelling strategy
Golf might not look as physically demanding as some sports, but a typical round involves far more movement and energy expenditure than many players realise.
Locally, at the Royal Jersey Golf Club, golfers can expect to walk approximately 10km during an 18-hole round, while a round at La Moye Golf Club can cover closer to 12km thanks to the undulating terrain. Add in several hours of concentration, decision-making, and technical execution, and it's clear that nutrition and hydration can have a significant impact on performance.
Studies looking into energy expenditure have shown a golfer can burn upwards of 1000kcal per round, even when pushing a trolley.
Kit has been out on his home course, the Royal Jersey Golf club, fuelling like a pro!
Why Fuel Matters
Many golfers start a round with breakfast and then rely on little more than a coffee or a drink from the pro shop. The result is often a drop in energy, concentration, and patience during the closing holes.
Stable blood sugar levels help support:
Concentration and focus
Decision-making under pressure
Consistent swing mechanics
Physical energy and endurance
Feeling strong and alert right through to the final putt
The golfers who finish strongly are often the ones who fuel consistently throughout the round.
Practical On-Course Nutrition
Rather than waiting until you feel hungry, aim to consume small amounts of carbohydrate regularly.
Some simple options include:
Bananas
Trail mix containing dried fruit and nuts
Oat bars
Homemade date-based energy balls
Precision Fuel Chews (30g carbohydrate per pack)
The Precision Fuel Chews are particularly useful because they're easy to carry, easy to digest, and provide a quick and reliable source of carbohydrate without needing to stop and prepare food.
Being prepared is key, most pro shops won’t have decent enough fuel for you round
A good strategy is to eat something every 3-4 holes to maintain energy levels and avoid the late-round slump.
Don't Forget Hydration
Even mild dehydration can negatively affect concentration, decision-making, and physical performance.
Aim to:
Start the round well hydrated
Carry plenty of water
Drink regularly throughout the round rather than waiting until you're thirsty
For warmer days, longer rounds, or golfers who sweat heavily, adding electrolytes can be beneficial.
Precision Hydration electrolyte tablets help replace the sodium lost through sweat and support fluid absorption, helping golfers stay hydrated and mentally sharp throughout the round.
The Winning Combination
For most golfers, a simple strategy works best:
✓ Water throughout the round
✓ Precision Hydration electrolytes when conditions require them
✓ Regular carbohydrate intake from foods such as bananas, oat bars, trail mix, homemade date balls, or Precision Fuel Chews
✓ Avoid going several hours without eating
Golf is often decided over the closing holes. By fuelling and hydrating properly, you'll give yourself the best chance of maintaining concentration, making good decisions, and feeling strong right through to the last shot.