Golfers, just like most people, are not immune to the desire to look a certain way, develop a particular physique, or get down to a lower weight. This can be exacerbated by knowing viewers worldwide are watching them compete, as well as their need to maintain a strong social media presence for their fans and sponsors. Just like many other athletes and non-athletes, this could lead to habitually cutting calories, skipping meals, following fad diets, and over-exercising. Not eating enough food to fuel the many hours of practice and competition can have negative consequences on a golfer’s physical and mental health that can lead to decreased performance on the course.

While the occasional missed meal or poor day of eating may not cause lasting consequences, daily under-fueling over time can lead to more severe outcomes such as:

  1. Decreased Strength and Endurance

When you reduce the overall number of calories you eat, you may likely reduce the amount of protein and carbohydrate you eat. If you aren’t eating enough protein to support muscle maintenance and growth, you can start losing the muscle mass you have worked hard to build. If you aren’t consuming enough carbohydrates to provide your body with the energy it requires for a day at the course or a workout in the gym, you might not be able to play well for as long as you are used to, do as many reps of an exercise, or lift heavy weights. (For more information about the importance of carbs, click here)

  1. Decreased Focus and Concentration

Just like the rest of your body, your brain relies on food (especially carbohydrates!) for energy and function. Not consuming enough food can lead to poor mental health and decreased brain functioning. This means that your focus, concentration, and decision-making skills will be reduced, which makes playing a round of golf a bit harder and more frustrating. This could result in a multitude of errors including poor club choice, bad shots, missed short putts, and an overall poor mood and disposition.

  1. Nutrient Deficiencies

When you don’t eat enough (or eat enough variety of foods), you are at risk of reduced micronutrient intake. Over time, this can lead to true nutrient deficiencies that negatively affect your health, which could then affect your ability to play golf at your best. Some of the most common vitamin and mineral deficiencies that could occur are Calcium, Iron, Vitamin D, Vitamin B12, and Magnesium. True deficiencies can be diagnosed with a blood test and medical intervention may be necessary.

  1. Increased Risk of Injury

Overall under-fueling, along with any subsequent nutrient deficiencies, can lead to acute and chronic injuries. When you don’t eat enough food or if you have an Iron or Vitamin B12 deficiency, you may feel weak, tired, and light-headed. Your coordination may be affected leading to falls. Your golf swing form may falter, and the repetition of poor form can lead to a possible wrist, shoulder, or back injury. A lack of Calcium and Vitamin D can lead to decreased bone density and bone fractures. Decreased Magnesium can lead to chronic cramping.

  1. Late Day Cravings

When a player tells me they have cravings at night and they can’t stop eating potato chips, cookies, or ice cream, it often means they haven’t consumed enough food throughout the day. Players who skip breakfast, snack only on a banana and a protein bar while at the course all day, and eat their one full meal at dinner, are usually not eating enough food. If this sounds like you and you end up eating a whole bag of chips after dinner, you may benefit by eating three regular meals that contain plenty of protein and carbohydrates which can diminish your evening cravings.