A small snack every four holes: that is the rule an accredited sports dietitian gives golfers, because a round lasts hours and blood sugar, unlike your score, cannot be recovered on the 18th.
An 18-hole round lasts four or five hours. Yet many golfers set off with a cappuccino and a promise. An accredited sports dietitian and the blog of a golf travel company have both put their views in writing. This is not medical advice: everyone's needs differ, and anyone with a medical condition or allergies, or who takes medication, should speak to a doctor or a dietitian.
Before you set off: slow carbohydrates and lean protein
According to Joanne Turner, an accredited dietitian and advanced sports dietitian (article of 19 March 2021 in Women's Golf Magazine), it is best to choose low glycaemic index carbohydrates before playing: multigrain bread, porridge, lentils. Her examples are a low-GI cereal with semi-skimmed milk and fruit, or a multigrain bread sandwich with lean protein and salad.
A second text, written by Patrick Aiken on the blog of a golf travel operator (no qualifications stated), recommends a balanced meal one to two hours before the tee time: oats with berries, a banana with peanut butter or wholemeal bread with avocado, with eggs or Greek yoghurt. On timing and foods the two texts do not agree: there is no single timetable that suits everyone.
During the round: little, but often
For Turner, keeping blood sugar steady is "particularly important" in a sport that combines physical effort and mental clarity: she recommends a healthy snack every four holes, combining carbohydrates, protein and good fats. The travel blog lists nuts with dark chocolate, bars made with natural ingredients, apples and bananas.
In Italy this comes down to things that are easy to find and to carry: a banana, a handful of almonds or walnuts, dried fruit, a light sandwich. Things that do not make a mess and do not weigh down the bag.
Water: the part people forget
According to the dietitian, dehydration affects performance. She cites a study in which a better-hydrated golfer gained 12% more distance off the tee, as she reports it. The colour of urine is a practical indicator: pale yellow means good hydration, darker than apple juice means dehydration. Needs depend on temperature, humidity and the individual: on hot days, she writes, some golfers may need more than 5 litres of fluid for 18 holes. The travel blog recommends water or electrolyte drinks "every few holes".
After the round, Turner advises against falling back on alcohol and a heavy meal: it is better to rehydrate and eat a balanced meal, with lean protein and vegetables. To find out how much fluid you need, her advice is to consult a sports dietitian.
Where to eat before and after: clubhouses and golf hotels
- At the course: Elba Golf Club Acquabona has a snack bar and a swimming pool beside the course; Golf Club Albarella has a restaurant and snack bar in the clubhouse.
- Argentario: the Club House of the Argentario Golf & Wellness Resort serves Tuscan classics at lunch and dinner, from tortelli with ragù to bistecca alla fiorentina; the course is the Argentario Golf Club.
- Il Picciolo, on Etna: the osteria Il Palmento is in the clubhouse, a two-minute walk from the hotel, renovated in 2026; in summer you eat outdoors next to the course. The hotel is Il Picciolo Etna Golf Resort & Spa.
- South Tyrol: at the Preidlhof the light lunch with show cooking is served from 1 pm to 4 pm; at the Hohenwart strudel and cakes return every day from 3 pm to 5 pm.
Clubhouse bar opening hours change with the season: it is best to ask the secretary's office, especially out of season.
Frequently asked questions
What should I eat before playing golf?+
According to an accredited sports dietitian, low glycaemic index carbohydrates with lean protein, for example porridge with fruit or multigrain bread with lean cold cuts and salad. A golf travel blog suggests a balanced meal one to two hours before the tee time.
How often should I eat during a round?+
The dietitian Joanne Turner recommends a healthy snack every four holes, combining carbohydrates, protein and good fats.
How much water should I drink during 18 holes?+
It depends on heat, humidity and the individual: Turner writes that on hot days some golfers may need more than 5 litres. A sports dietitian can measure individual needs.
How can I tell if I am dehydrated?+
A practical indicator is the colour of urine: pale yellow means good hydration, darker than apple juice means dehydration.
What should I eat after the round?+
Lean protein, vegetables and carbohydrates, without falling back on alcohol and a heavy meal, according to the same dietitian.
Can I eat at the course in Italy?+
It depends on the club: some have a snack bar or a restaurant in the clubhouse, such as Elba Golf Club and Albarella.
