This is a question I get quite often! It depends on several factors such as an individual golfer’s health status, type of carbohydrate, and overall diet, but in general, the answer is: “Yes, carbs are good for golf!”

Golfers of all ages and skill levels can benefit from eating minimally processed carbohydrates such as whole grain foods, fruits, vegetables, and legumes. Despite the bad rap carbs have received over the years for spiking blood sugar and causing weight gain and inflammation, our bodies and brains rely on carbohydrates as their main source of energy. This means it is important to consume enough carbohydrates to fuel both the physical and mental aspects of your practices, games, and tournaments. It is difficult enough to maintain energy and focus throughout an entire round of golf, why make it more difficult on yourself by not eating enough carbs?

Carbs and Sugar

All carbohydrate foods get broken down into glucose, which our cells use to create energy for our bodies to move and our brains to think. However, not all carbs are created equal in their nutritional value. If you are concerned about sugar spikes that interfere with your golf game, avoid foods and beverages that have lots of refined sugar but little other nutrients. These include sports beverages, soft drinks, sweet tea, and candy. You can also try combining a carbohydrate-rich food with protein or healthy fat that help slows digestion, so glucose doesn’t enter the bloodstream as quickly. Some examples would be whole grain crackers and peanut butter, dried or fresh fruit with nuts, pretzels and hummus, an apple with almond butter, whole wheat or vegetable wrap with grilled chicken, Greek yogurt with granola, or a protein bar.

Carbs and Weight Gain

Carbs are not inherently fattening. Carbohydrates contain 4 calories per gram while fat contains 9 calories per gram. Consuming excess calories in general may lead to weight gain. So, limiting high-caloric and high-fat carbs such as desserts, pastries, muffins, ice cream, potato chips, and French fries can support weight maintenance and physical fitness.

Carbs and Inflammation

When inflammation is related to carbohydrate intake, it often means an overconsumption of highly processed foods that contain high amounts of fat, sodium, and sugar, especially in sedentary individuals. All individuals can benefit from choosing quality carbs that contain other health-promoting nutrients such as whole grains, fruits, and vegetables. For golfers, this can unlock the added benefit of improved energy and focus on the course that may lead to improved performance. This could mean farther drives, less strokes, improved club choice, and better decision making about shots.

Carbs on the Course

Used strategically, consuming a combination of simple carbohydrates that give you a quick boost of energy and complex carbohydrates that help you maintain energy levels for a longer period of time can help fuel you through a practice, a round of 18, or a 4-day tournament. Simple carbohydrates include saltine crackers, juice, sports drinks, white bread, and many breakfast cereals. Complex carbohydrates include fruits, veggie sticks, hummus, and whole grain crackers, breads, and cereals. While every golfer is different, some golfers benefit from eating complex carbohydrates through the first 10-12 holes and then incorporating simple carbohydrates to provide an energy and focus booster to finish the round. Other golfers find it more helpful to alternate complex carbs with simple carbs throughout all 18 holes. It is important to experiment to find what works best for you and your game!