Does the Tour nutritionist make suggestions to the host clubs for their menu offered to the golfers? What’s the biggest request?

Right now, host clubs are not required to consult with me on their menus. However, they are sent a list of suggestions for menu items based on what the players want and what is recommended for athletes. The players like an assortment of plain food without a lot of spices, sauces, dressings, or gravies. Many players reach for food that is easy to digest because they don’t want to take chances eating foods that may cause stomach distress out on the course.

In the morning, they appreciate omelet stations so they can choose their own ingredients, as well as scrambled and hardboiled eggs, sausages, yogurt, oatmeal with toppings, and fruit. At lunch, many opt for plain grilled protein sources such as chicken, pork, beef, and fish. They enjoy steamed or roasted vegetables, rice, soup, salad bar, and a large fruit selection. They also like a sandwich station with an assortment of deli meats, cheese, vegetables, peanut butter, jelly, and breads so they can make sandwiches to take out on the course with them.

How important is keeping blood sugar stable throughout the round?

Blood sugar is the amount of glucose in the blood. Glucose is the primary source of sugar in the body that provides us with energy. It is normal for our blood sugar to go up and down when we eat certain foods. If you are sensitive to blood sugar fluctuations, pre-diabetic, or diabetic, it is a good idea to plan what and when you are going to eat on the course to keep those levels relatively constant throughout the round.

First, eat a full meal approximately 90 minutes before your round. The meal should contain protein and complex carbohydrates such as whole grain breads, cereals, rice, most vegetables. Second, pack low-carb high protein snacks for the course. Remember, carbohydrates give us energy to get through the round so we need to include them, but it is good to avoid snacks with high sugar content. Third, have a plan for when you are going to eat on the course. You don’t want to go too long without food and risk low blood sugar levels.

Each player has their own system that works best for them but consuming some food every 3-4 holes is a good place to start. It might take some trial and error to settle on what works best so you feel energized and strong throughout the entire round.

What are some healthy snacks to put in your golf bag, so you don’t spike your blood sugar by eating junk at the turn?

A combination of snacks that contain protein and are low glycemic carbohydrates are good choices for the course. Some options include nuts, trail mix, peanut butter on whole grain bread or crackers, turkey sandwich on whole grain bread, hardboiled eggs, hummus, cheese sticks, unsweetened Greek yogurt, vegetable sticks such as carrots, celery, and cauliflower, and fruits such as apples, oranges, grapes, and strawberries. Again, if you are sensitive to blood sugar fluctuations, avoid consuming too many sports drinks with added sugar. Drink plenty of plain water to stay hydrated.

Does caffeine effect focus and ability during a round?

Small amounts of caffeine could have a beneficial effect on focus and concentration, but too much may be detrimental to your game. Caffeine is a stimulant that increases the brain’s production of dopamine. This can cause a person to feel a boost in energy while delaying feeling fatigued. However, too much caffeine can cause a person to become jittery, anxious, and have more trouble focusing. This can have a negative effect on your swing, putting, and concentration.