What Food to Pack for a Round of Golf
Healthy snacks provide energy and nutrients needed to keep your brain and body fueled for a long day on the links. Snacks are also helpful for preventing post-round overeating. Most golfers have experienced the hazards of 19th hole hunger as we’ve packed our plates with BBQ sauce slathered meats and fried foods, while guzzling glasses of sugary cocktail concoctions. The good news is, you can spare your belly and save your round by learning what snacks to pack.
Choose More Whole Foods Although many golfers grab quick and convenient snacks for the course, such as a granola bar or chocolate-covered pretzels, those insulin-spiking, processed products can actually leave you hungrier than before. Take the first step to snack with success by choosing more natural, whole foods over man-made, processed, products. For example, opt for an apple and walnuts over a granola bar or pack a banana with dark chocolate and almond butter instead of a Snickers. Also, make it a habit to always read labels and, although it might be obvious, avoid foods containing words you can’t pronounce.
Enjoy Balanced “Mini Meals” Next, make more birdies by balancing out carbohydrates with high quality protein and natural fat whenever possible. Natural fats, such as avocado, walnuts and almond butter, are especially helpful for providing sustainable energy, reducing sugar cravings, and increasing satiation. In other words, playing your best is not about going “low-fat,” but selecting healthy fats that keep your energy high so you can focus on shooting low.
Be Proactive: Plan & Pack Lastly, it’s important to plan snacks ahead of time. Waiting to find food until you’re “starving” on the 6th hole is right on target for making poor nutrition decisions. Be proactive by preparing some of the suggestions below before your tee time or opt for healthier snack shack selections.
12 Quick Snacks Suggestions
- Almond butter with sliced apple or celery sticks
- Chocolate protein shake with shredded coconut, banana and spinach
- Leftover chicken dipped in hummus with baby carrots
- Hard-cooked eggs with guacamole and cherry tomatoes
- Ham with sliced cheese and green apple
- Beef/buffalo jerky with walnuts and a banana (Try US Wellness Meats for grass-fed beef jerky and Tanka for buffalo jerky.)
- Organic cottage cheese with raspberries and sliced peaches
- Leftover meatballs with avocado and orange slices
- Organic yogurt with cinnamon, berries and slivered almonds
- Sprouted cinnamon raisin bread with organic peanut butter and banana slices
- Sliced turkey rolled with alfalfa sprouts and avocado
- Mary’s Gone Crackers with sliced cheese and olives
5 Snack Shack Selections
- Sausage with a couple slices of cheese and an apple
- Jerky with a mini bag of nuts and a banana
- Tuna with tomato and avocado on a slice of sourdough bread
- Lettuce-wrapped beef/turkey with tomato and mustard
- Chicken salad 1/2 sandwich on sourdough bread
Smart Snacker Checklist My snacks are…
- Whole foods or contain minimal ingredients that I can pronounce.
- Balanced with carbohydrates, protein and fat.
- Colorful and delicious.