Golf For the Ages
Photography by J.C. Rich
If you live in, or near golf communities like Pinehurst, North Carolina, the Cradle of Golf, and the communities surrounding it, you can’t drive a figurative mile without coming across some aspect of the game. If you live in a metropolitan area, you have likely driven or walked by a driving range, like the one at Chelsea Pier in New York City, or one of the many other alternative golf venues like Top Golf, Drive Shack, Pop Stroke, and facilities with indoor golf simulators.
With golf seemingly in the ether, it makes you wonder who’s playing at all these venues.
Golf: A Booming Sport
Golf has seen consistent growth since 2020 when it became a great option for avoiding cabin fever. According to the National Golf Foundation (the NGF), 26.6 million people played on a golf course in the United States in 2023 [8].
Of those who played on a course, over 25% were 60 years old or older (about 7.5 million). Female golfers comprised 37% of those who played golf on a course in 2023, up from 15% in 2000. Notably, 18- to 34-year-olds represent the sport’s fastest growing age segment at just under 25% (about 6.3 million in 2023), and growth has remained steady for nearly a decade.
Data also shows high growth in participation among junior golfers (6-18 years of age) of about 3.5 million in 2023, representing a 40% increase since 2019 [8].
Those entertainment-based facilities we mentioned - remember Top-Golf, Pop Stroke, indoor golf simulators and others - have brought the game to an entirely new audience, leading to 5.8 million off-course only participants in 2023 [8].
Golf influencers are on the rise and more athletes are heralding the sport. Golf is getting younger, cooler, and more diverse. The numbers demonstrate that golf has continued to enjoy a “renaissance” since the pandemic, particularly among the younger population.
So, what, you might ask, does this data have to do with nutrition and health?
Golf: A Sport of Skill, Stamina, and Strategy
If you are a golfer, I don’t have to tell you that golf is a challenging sport - the golf swing is considered one of the most technically difficult motions to master. It’s also a sport that requires both physical and mental stamina.
Walking with a pushcart for an 18-hole round of golf nearly doubles the American Heart Association’s, US Department of Agriculture’s, and World Health Organization’s physical activity recommendation, which is at least 150 minutes of activity per week [1,13,14].
Though many players use motorized golf carts during their rounds, golf continues to be enjoyed by many on foot. Playing a standard golf course involves walking several miles (6600 yards is 3.75 miles), sometimes carrying a golf bag.
Maintaining mental focus for several hours is a requirement for success. With faulty endurance, the chances of injury can increase. Moreover, playing golf is good for your mental well-being and its social nature also benefits a participant’s health.
While golf may not have as high of a physical impact as a sport like tennis, pickleball, or basketball, it takes an immense amount of mental concentration and endurance. To play at a consistently high level, the player must possess strength and flexibility. No matter how skilled or seasoned a golfer you are, the challenge of consistency is ever present.
Let’s talk a little bit about physical exertion during the round. The average swing speed for most female amateur golfers is approximately 65-70 mph, while the average swing speed for most male amateur golfers is approximately 88-93 mph [6]. By comparison, the average swing speed for players on the LPGA Tour (female professionals) is approximately 95 mph, and approximately 114 mph on the PGA Tour (male professionals).
Between warming up on the driving range and playing the round, combined with walking, even when riding in a golf cart, golf can be physically taxing on a player’s body [4, 9]. Differences in club face angle, swing speed, and mental focus can be distorted if you are not at a solid level of health [6,10].
Research shows that up to 50% of golfers will develop chronic musculoskeletal conditions, the risk of which increases with age. But current trends also show that injury is not uncommon among those new to the game due to poor body mechanics and errors in swing technique.
The most common injuries for both younger and older players include lower back pain, elbow tendonitis, wrist tendonitis, rotation cup injuries, and hip injuries [10,11,15]. Parents of junior golfers, who are still growing, should pay special attention: with poor golf swing mechanics, a junior golfer could injure the developing tissues near the end of the long bones.
Fueling For Longevity: Golf Nutrition Strategies
Unlike other sports, golfers can continue to enjoy the game well into their senior years. This presents a unique opportunity to invest early in your golf development on proper technique, health, wellness, and nutrition [7,8,11].
With the growth in the participation of the younger population, prioritization of their needs for growth and development should be kept top of mind. For older golfers, the goal is to maintain overall health and to prevent chronic injuries or diseases [13].
So, how can golfers do the right thing nutritionally to prepare their body to play for a long time, prevent injuries, and stay healthy? There are several key areas in which a golfer can significantly impact their longevity and help prevent injuries.
Pre-Round Nutrition
Many published recommendations focus on improving a golfer’s physicality and technical attributes to enhance performance. While there is no doubt that those are important factors, the role of nutrition in golf to enhance prevention and longevity also is a major factor [11]. What you eat the night before your round and/or four hours before you tee off will help your endurance and concentration.
Post-Round Nutrition
Even more importantly, attention to nutrition post-round can provide crucial benefits for longevity and possible prevention of injuries for golfers.
Here are some key points golfers should keep in mind for long-term play:
Good nutrition can be key to a golfer’s longevity because of the impact of the swing’s mechanics on a player’s joints, tendons, and ligaments.
Throughout the phases of a golf swing, forces are built from the kinetic forces generated with the hips, pelvis, and lower back [6,10,11,15].
Providing the body with adequate nutrients, such as calcium and Vitamin D, protein and carbohydrates, plus an increased intake of fruits and vegetables will help minimize the risk of injury.
Wellness Strategies for Golf Longevity: Play Strong, Play Long
Find your nearest PGA Professional to make sure that you are swinging as well as you can. This will not only help to prevent injuries but also give you the opportunity to work on a consistent swing.
The repetitive motion of the golf swing combined with sub-par technique and inadequate warm-up can trigger various injuries.
Prioritize Sleep for Recovery
Mark sure to get proper rest and recovery. The American Academy of Sleep Medicine (AASM) recommends that teenagers should get 8-10 hours and adults at least 7 hours of sleep per night. Hormones are released during our sleep that help with muscle repair.
Work on Strength and Flexibility
Practice strength training (e.g., light to moderate weight-lifting exercises) and flexibility training (e.g., Pilates).
Warm up before the round, including stretching.
Stay Hydrated
Hydration is crucial during play - the goal is to start at a hydrated state and maintain it throughout the round. This will prevent early fatigue and enhance endurance [5].
How much fluid should you drink before factoring in physical activity? As a rule of thumb, U.S. News and World Report provided this equation: Body Weight (in pounds) x 0.5 = Number of ounces of water per day.
Photography by E. Rich
Fueling Your Golf Game: A Comprehensive Nutrition Guide
Proper nutrition is a fundamental yet often overlooked aspect of golf performance. A strategic eating plan can enhance focus, stamina, and overall play, unlocking full potential for consistently better rounds.
Calories burned
During play, the number of calories burned depends on your weight and the intensity of your activity of course, whether you are walking or riding, pushing a cart or carrying a bag.
The average person burns 350-475 calories per hour while walking the course. The metabolic equivalent (MET) for playing golf (walking or pushing a cart) is approximately 5.3.
Researchers who have monitored oxygen consumption in the muscles of people performing various activities have been able to assign MET values for different activities [1,3,4,12]. It is important to know what’s necessary to adequately meet the calories and protein needed during the recovery phase, especially for junior golfers (12-18 years old). Using this formula can help make that determination:
Calories Burned: (METs Level x 3.5 x Body Weight(kg))/200) = Kcal/minute)
· Walking/carrying golf clubs = 5.3 METs
· Walking/pushing golf clubs = 5.3 METs
How to Eat Before, During, and After Rounds
The food you consume plays a vital role in your golf game, affecting energy and focus. What and when you eat matters too, helping maintain physical and mental stamina for hours of play.
Below is a nutritional roadmap for how to eat before, during, and after rounds:
3-4 Hours Before Your Round
Carb and Energy
Eat grains and fruit!
Make sure to be aware of your meal composition. Be familiar with how your stomach reacts with certain food items.
Protein
Eat lean meat, eggs, and beans!
Drink or eat dairy products – low-fat milk, yogurt, and/or fortified soy drink!
Hydration
Drink caffeine-free fluids!
Make sure to drink 16-20 ounces so that you don’t start with a deficit!
During Play
Hydration
Drink 8-16 ounces of fluid every hour, depending on the temperature. Consider adding a few slices of lemon or lime to the bottle to add a fresh twist to your water.
Be mindful of high sugar content when selecting sports drinks.
Consider electrolyte infused fluids in hot weather:
without added sugar (i.e., Gatorade Zero, Propel, Propel Immune Tablets)
with low- sugar (i.e., Harmless Harvest and Greater Than Coconut Water)
Snacks
Fruits are an especially reliable source of potassium (e.g., bananas, orange slices, and vegetables like carrot sticks)
Eat a protein or snack bar half-way through! Consider a half-sandwich or salad cup (e.g., chicken or tuna).
Nuts and seeds are quick and easy options!
Post-Round Recovery
Protein and Complex Carbohydrates
Eat lean meats, eggs, dairy or plant-based food (i.e., beans, lentils, etc.)!
Eat a sandwich and/or drink a protein shake - an easy and ideal choice!
Nutrition’s long-term goal is based on age-specific recommendations during non-playing days. Each stage of life is distinct and has unique needs that affect growth, development, and health.
The Dietary Guidelines for Americans (DGA) 2020-25 provides a framework for nutrition needs based on age and should be used as a guide by golfers for continued health [2,11,13]. The DGA is based on science that has evolved to focus on the importance of a healthy eating pattern, like the Mediterranean diet (16). The primary aim of the DGA guidelines is to promote health and prevent disease.
Plant-Based Nutrition to Power Up Your Golf
Research and data provide compelling evidence on the use of plant-based proteins for the 60 year and older age group. These proteins provide optimal fuel, making muscle recovery more efficient and speeding recovery by lowering inflammation.
The benefits of a plant-based diet are well-documented and the new DGA being published at the end of 2025 will include more nutrient-dense, plant-based meals and dietary recommendations and, for the first time, will prioritize plant-based protein and recognize the many benefits of beans, peas, and lentils protein sources.
Retaining and growing the number of golfers is the best testament of the vitality of the sport. Keeping young golfers growing and older golfers healthy will help propel the game to the next level.
It will take more than passion and heart to sustain the game. Building a golfer with a healthy mindset, a focus on wellness, and passion is the key to success.
Do you have more questions? Are you ready to learn how best to fine tune your nutritional habits to take your golf game to the next level? Let’s create a tailored nutrition plan that supports your goals on and off the course, including individualized meal plans to support other goals and needs, such as weight loss or lower cholesterol. Connect with us today!
Edwina L. Rich MS, RDN, CDN, LDN
Owner/President
Rich Nutrition Consulting Group, LLC
Pinehurst, North Carolina
Website: https://richnutritionconsulting.com
References:
1. Arizona State University:” Compendium of Physical Activities” compendium-of-physical-activities.pdf
2. Dodrosielski DA, Brubaker PH, Berry MJ, Ayabe M. Miller HS. The metabolic demand of golf in patients with heart disease and in healthy adults. J. Cardiopulmonary Rehab 2002;22(2):96-104. https://doi.org/10.1097/00008483-200203000-00008
3. Kasper A.M., O’Donnell A., Langan-Evans C., Jones A., Lindsay A., Murray A., Close G.L. Assessment of activity energy expenditure during competitive golf: The effects of bag carrying, electric or manual trolleys. Eur. J. Sport. Sci. 2023; 23:330–337.] https://doi.org/10.1080/17461391.2022.2036817
4. Luscombe J., Murray A.D., Jenkins E., Archibald D. A rapid review to identify physical activity accrued while playing golf. BMJ Open. 2017;7: e018993. https://doi.org/10.1136/bmjopen-2017-018993
5. Magee P, Gallagher A, McCormack J (2016) High Prevalence of Dehydration and Inadequate Nutritional Knowledge Among University and Club 26 Level Athletes. Int J Sport Nutr Exerc Metab. 27(2):158-168. 3. https://doi.org/10.1123/ijsnem.2016-0053
6. Mahadas S, Mahadas K, Hung G K. Biomechanics of the golf swing using OpenSim. Comput Biol Med 2019; 105: 39-45. https://doi.org/10.1016/j.compbiomed.2018.12.002
7. Murray A.D., Daines L., Archibald D., Hawkes R.A., Schiphorst C., Kelly P., Grant L., Mutrie N. The relationship between golf and health: A scoping review. Br. J. Sports Med. 2017; 51:12–19. https://doi.org/10.1136/bjsports-2016-096625
8. National Golf Foundation (NGF). National Golf Foundation - Home
9. Smith M.F. The Role of Physiology in the Development of Golf Performance. Sports Med. 2010; 40:635–655. https://doi.org/10.2165/11532920-000000000-00000
10. Parikh, H., Phillips, A., Stone, M., Yoshida, R., McCullough, M., Herman, M., Shin, S. Keeping the Swing on Par: Golfer and Upper Extremity Injuries They Face. The Open Orthopaedics Journal 2023;1874-3250/23. http://dx.doi.org/10.2174/0118743250262232230921044133
11. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48, 543-568. https://doi.org/10.1249/MSS.0000000000000852
12. The Cooper Institute. “Using MET-Minutes to Track Volume of Physical Activity”. https://www.cooperinstitute.org/blog/using-met-minutes-to-track-volume-of-physical-activity
13. USDA: Dietary Guidelines for Americans (DGA) 2020-2025. dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
14. World Health Organization (WHO). Physical Activity. https://www.who.int/initiatives/behealthy/physical-activity
15. Zouzias IC, Hendra J, Stodelle J, Limpisvasti O. Golf injuries: Epidemiology, pathophysiology, and treatment. J Am Acad Orthop Surg 2018; 26(4): 116-23. https://doi.org/10.5435/JAAOS-D-15-00433
16. Corleone, J. Verywell Fit. Green Mediterranean Diet: Pros, Cons, and What to Eat. https://www.verywellfit.com/green-mediterranean-diet-pros-cons-and-what-you-can-eat-5498870
