MIND & BODY
FUEL
for the Fairways
Gavin Groves discusses how to eat and drink your way to a better club championship
By GAVIN GROVES
When you think ‘performance’, you probably think swing mechanics, the latest driver or putting drills. But in multi-round tournaments like club championships, your nutrition strategy can be the difference between a strong finish and a back-nine fade.
It’s not about turning into a sports scientist overnight – it’s about smart, simple choices that keep your energy steady, your mind sharp and your body firing for all 18 holes… and again the next day.
1. WHY NUTRITION MATTERS MORE THAN YOU THINK
Your body’s main fuel for golf is glucose (blood sugar). When it drops too low mid-round, you’ll notice:
- Slower decision-making: You second-guess your club choice or forget your pre-shot routine.
- Reduced co-ordination: Swing timing gets loose, chips and putts lack precision.
- Mood changes: Frustration builds faster, patience wears thin.
- Fatigue: You physically slow down, especially on uphill walks or late holes.
In other words, you can have a technically perfect swing, but if your brain and muscles are running on empty, performance will drop – often without you realising until it’s too late.
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2. THE DAY STARTS BEFORE YOU TEE OFF
Many golfers make the mistake of ‘grabbing something quick’ before heading to the course. In a multi-round event, you need a balanced breakfast 90-120 minutes before your tee time to top up your fuel stores without feeling heavy.
Think:
- Protein: Eggs, Greek yoghurt, lean bacon or a small whey protein shake.
- Slow-release carbs: Oats, wholegrain toast or a banana.
- Hydration: 500-750ml of water before you leave the house.
PRO TIP:
Avoid high-sugar cereals or pastries. They’ll spike your blood sugar, giving you a short burst of energy followed by the dreaded mid-round slump.
3. ON-COURSE FUEL: THE 3-HOLE RULE
Your body runs best on consistent fuelling, not a halfway-house binge. Aim to eat or sip something every 3-4 holes to keep your energy steady and decision-making sharp. One of the best-kept secrets in golf nutrition? Cold mini potatoes. They are low-glycemic (slow, steady energy release); easy to digest and gentle on the stomach; can be pre-salted for extra electrolytes and there are no sticky hands, crumbs or melting.
4. TOURNAMENT-PROOF SNACK LIST
Pack snacks in small, resealable bags or containers so you can eat between shots without slowing the group. Think single-hand access – if it needs two hands or a plate, it’s not a golf snack.
Carb-focused for steady energy: Cold mini potatoes (lightly salted); apple slices or whole bananas; oat bars or low-sugar muesli bars; wholegrain crackers.
Protein for satiety & muscle support: Biltong or droëwors; cheese sticks or cubes; nut butter sachets.
Electrolytes & hydration: Electrolyte tablets in water (low sugar); coconut water (natural electrolyte source).
5. AVOID THE ENERGY CRASH TRAPS
Some foods and drinks look like they’ll help but actually sabotage your back nine.
- High sugar energy drinks – quick hit, quick crash.
- Large sandwiches or burgers at the turn – too much fat and bulk can slow digestion, leaving you sluggish.
- Only drinking water on hot days – without electrolytes, you risk muscle cramps and mental fatigue.
6. HYDRATION TIMING MATTERS
You can’t ‘catch up’ on hydration. By the time you feel thirsty, you’re already behind.
Pre-round: 500-750ml water in the 90 mins before tee-off.
During round: Sip 100-150ml every hole (alternating plain water with electrolyte mix).
Post-round: 500ml water plus a snack or protein shake to start recovery.
7. MULTI-DAY EVENT RECOVERY
In a 2-3 day event, how you recover after day one sets the tone for day two.
- Post-round snack within 30 minutes: Protein + carbs to replenish glycogen and repair muscle (eg, Steri-stumpi chocolate milk is a great option).
- Balanced dinner: Lean protein, complex carbs, vegetables.
- Early hydration: Start rehydrating that evening, don’t leave it for the morning.
8. MENTAL EDGE FROM GOOD FUEL
Golf isn’t just physical, it’s mental chess. Steady blood sugar means steady focus. Poor fuel = poor decisions, especially under pressure. If your playing partner is fading and you’re still sharp on 17 and 18, that’s not luck, it’s smart preparation.
Bottom line: in multi-round events, good nutrition isn’t about fad diets or complicated plans, it’s about consistent, balanced fuel and hydration. Get it right, and you’ll not only feel better, you might also find yourself holding the trophy on Sunday.
About the author
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf.
A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years. She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance
sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
CARL FOURIE/TYRONE WINFIELD/SUNSHINE TOUR/MARK RUNNACLES/LET
