Nutrients You Need as a Golfer

Like any other sport, golf requires maximum energy, high levels of fitness, and focus. According to, In order to boost their performance and competitive edge in the field, it is important for golfers to eat the right food.

Just like having the right type of equipment, nutrition is a vital aspect of golf. Eating a well-balanced diet provides the energy needed to fuel the body for long playing and training hours.

For this reason, you need to familiarize yourself with the variety of nutritious foods that will support your body and enable you to perform well on the course.

Causes of Deficiencies

Research by the United States Department of Agriculture (USDA) has shown that a lot of people dont meet the Recommended Dietary Allowances in regards to vitamins and minerals. This has led to nutrient deficiencies particularly for nutrients like Iron, Calcium, Magnesium, Potassium and more.

Nutrient deficiencies can be caused by a number of reasons. They include:

  • Poor diet
  • Medical conditions
  • Old age
  • Poor soil quality

Due to this, if youre into golf, then you need to supply your body with the following nutrients:


Iron is an essential component found in the hemoglobin. It helps transport oxygen to your tissues and around your body in order for the cells to produce energy. Due to this, it keeps your immune system strong and leaves you feeling energized. Iron also helps get rid of carbon dioxide.

Sources of Iron

  • Meats like beef, turkey, chicken, and pork
  • Spinach
  • Legumes like chickpeas, kidney beans, and lentils
  • Fortified cereals and oatmeal
  • Soybean
  • Pumpkin seeds


Calcium is important for building and maintaining strong bones. Calcium also helps your nerves, heart, and muscles function properly so you can give a proper swing.

Sources of Calcium

  • Calcium-fortified foods and beverages like fruit juices
  • Dark green leafy vegetables (broccoli and kale)
  • Dairy products like milk and cheese
  • Tofu made with calcium sulfate

Omega 3 Fatty-acids

Omega 3 fatty acids help reduce inflammation when your muscles become sore. They may also reduce the chances of getting a heart attack when expecting a put, reduces blood pressure, and help combat clogging and clotting of arteries.

Sources of Omega 3 Fatty Acids

  • Fatty fish like tuna, salmon, mackerel, sardines, and herring
  • Plant oils like chia seeds and flaxseeds
  • Walnuts
  • Canola oil

Vitamin B

There are various forms of vitamin B which include thiamin, folic acid, niacin, riboflavin, and more. They help prevent infections and ensure proper nerve function. Aside from that, they also play a vital role in producing energy to cells so you can get the energy to play. Lastly, vitamin B promotes cell health to enable you to recover after every game.

Sources of Vitamin B

  • Milk and yogurt
  • Meats
  • Vegetables
  • Eggs
  • Legumes
  • Fortified breakfast cereals


This nutrient helps in contraction and maintaining muscle mass. It also promotes cardiovascular and blood pressure health and maintains the balance of fluids in the body.

Sources of Potassium

  • Potatoes
  • Fruits like oranges, pears, bananas, peaches
  • Fresh leafy greens
  • avocados
  • Legumes
  • Milk
  • Almonds
  • Tomatoes


While you can get these nutrients from taking workout supplements, it is recommended to eat a well-balanced diet instead. You can, however, take a dietary supplement if you dont get enough nutrients from your daily food.

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