Whether you're walking 18 or cruising in a cart, golf takes more out of you than most players realize. A four-hour round under the sun, especially with early tee times or back-to-back days, can drain your energy, spike your focus, and impact your performance—especially on the back nine.
The fix? Smart, simple in-round nutrition. What you eat and drink during your round can make the difference between fading late or finishing strong.
🥪 Fuel with Purpose, Not Just Habit
We’ve all seen (or been) the player grabbing a hot dog and soda at the turn—but that won’t give your body what it needs to stay sharp and energized. Golf is low intensity over a long duration, which calls for steady fuel—not spikes and crashes.
Key goals during the round:
✅ Smart Snacks to Keep in the Bag
You want foods that are portable, easy to digest, and packed with a mix of carbs, healthy fats, and protein.
🔹 Best Choices:
🕐 Tip: Eat a small snack every 4–6 holes to keep energy consistent.
💧 Hydration Is a Game-Changer
Even mild dehydration can lead to fatigue, poor decision-making, and muscle cramps. If you’re waiting until you’re thirsty, you're already behind.
🔹 Hydration Tips:
☕️ Caffeine tip: A small coffee or tea before your round is fine, but don’t overdo it—especially without hydrating.
🍌 What to Avoid
🧠 Bonus: Nutrition for Mental Focus
Golf is as mental as it is physical. Foods rich in omega-3s, B vitamins, and stable carbs can help your brain stay alert.
Consider a bar with chia seeds, flax, or dark chocolate—or pack a few walnuts or almonds to snack on during long waits at the tee box.
🏌️ Final Takeaway
Golf performance doesn’t start and stop at the driving range. The way you fuel your body during the round can help you maintain consistency, stay sharp mentally, and finish with the same energy you started with.
So the next time you pack your clubs, make sure you're packing your fuel too. Your scorecard—and your playing partners—will thank you.
Want help creating snack kits, personalized fueling plans, or just want to learn how to feel better through 18? Talk to the GFS team—we’re here to help you play stronger and recover faster.
Trail shoulder mobility is crucial for a powerful and efficient golf swing. Limited mobility can cause compensations, leading to swing flaws like an over-the-top move, early arm bend, and loss of posture. Without adequate range of motion, golfers often struggle with proper club positioning, resulting in inconsistent ball striking and a lack of power.
How Trail Shoulder Mobility Affects the Swing
A well-functioning trail shoulder allows for:
Common Swing Issues from Limited Trail Shoulder Mobility
When mobility is restricted, golfers may experience:
How to Improve Trail Shoulder Mobility
Incorporating targeted exercises can help restore proper movement:
Final Thoughts
Trail shoulder mobility is often overlooked but plays a vital role in swing mechanics. Golfers who prioritize shoulder health through mobility drills and strengthening exercises will see improved performance, consistency, and longevity in the game. Investing time in flexibility and movement quality will lead to a more efficient, powerful swing and better overall results on the course.
If you analyze any win on the PGA tour, and even your own best score, you will find there is always a component of randomness attached to it. What I mean by that is you can prepare and practice all you want, but there will always be a bounce that goes your way, a putt that drops that shouldn’t have, or a sudden collapse by an opponent who seems destined to win. Things happen that you simply cannot control. That's why the best performers prepare for anything and everything.
Switching to another sport to drive home my point, Dan Coyle, author of the best-selling book, “The Talent Code,” tells the story of LeBron James setting an off-season goal to improve his game. James ruthlessly analyzed his weaknesses and set out to build a new skill set that would make him a better teammate. He hired a master coach and became a humble apprentice, breaking down his training sessions in order to learn new scoring moves.
“The biggest thing isn’t how much you work on things, it’s ‘Can you work on something, then implement it into a game situation?’” James says. “Can you bring what you’ve worked on so much and put it out on the floor with the finished product? I was happy that I was able to do that and make that transformation.”
LeBron James | Stuff Happens in Golf
In a nutshell, this is what the best do. You can take the same approach with your own golf game. Hire a coach, break down your weaknesses, then create a plan that focuses on those issues in detail. Spend your practice sessions eliminating your issues and then put your newly acquired skills into practice on the golf course as often as you can. And be sure to get feedback so that you can check your progress.
Check out TPI's article: Stuff Happens in Golf
