Fuelling Yourself for Better Performance: Jamie Greaves

November 15 2020

Fuelling Yourself for Better Performance: Jamie Greaves

Fuelling Yourself for Better Performance: Jamie Greaves

We're excited to be teaming up with Golf Fitness Guru, Jamie Greaves!

Jamie currently works with a wide range of clients including County Squads, International representatives & Pro's on the leading Tours. He will be sharing his expert advice on what is possibly the most overlooked part of your Golf...Fitness and Nutrition.

To find out more about Jamie, check out his website jggolffitness.co.uk

Fuelling Yourself for Better Performance by Jamie Greaves

Did you know you burn upwards of 1,000 calories during a typical 18 holes? That bottle of coke and chocolate bar at the turn isn’t giving you the fuel you need over the course of five hours. You could be leaving yourself exposed to a ‘back nine crash’ and higher scores.

From lessons to the latest driver, Golfers are always looking for ways to improve their scores yet very few actually consider how important what they eat and drink on-course are to performance. It’s no coincidence that stats show many golfers drop the most shots on their final 6 holes. There are many ways that being hungry and thirsty can negatively effect performance.  This could be a lack of energy, poor concentration or even a bit of a mood swing!

None of these put us in a great place to shoot our best scores!

What should you drink?

We only need to be around 1%-2% dehydrated before it starts affecting how we think and act on the course. Therefore, it’s vital we are getting enough fluid on board during a round. You should aim to drink a standard 500ml bottle of water every 6 to 9 holes. If the weather is particularly hot you may need to increase this. As a top tip, try to get into the habit of taking regular sips during the walk from the green to the following tee.

Ideally, try to avoid fizzy/energy drinks on the course as they can get us on a rollercoaster of energy going from super highs to super lows which is not ideal for our golf games.

Try to stick to water but maybe add some flavouring to it to brighten it up taste wise or even take your energy drink and severely dilute it down with water if you prefer.

What should you eat?

Game day nutrition is going to be different for everyone and so it’s important to find things that you enjoy.

Did you know...Usain Bolt broke the 100m World Record fuelled by chicken nuggets!

A couple of hours before you play try and get a nice meal onboard with a good balance between proteins, carbs and fats. This will help fuel you and make sure you are ready to go from the 1st tee shot!

During your round I advise trying to get in 3 snacks. Try and eat something midway through the Front 9, at the turn and midway through your Back 9. Carbs are our main source of energy here but it’s important to add some proteins and fats in as well as they also help keep us feeling fuller for longer.

Some great on-course snack options could include fruit, chicken nuggets/wrap and something with a bit of protein...why not try making these very tasty peanut butter protein cookies for your next round (see below)

Although fuelling yourself properly may not guarantee good Golf, it does give you a better chance to play your best and certainly gives you an edge on your competition!


  • 240g runny peanut butter
  • 120g coconut sugar
  • 2 large eggs
  • 50g chocolate protein powder (vegan if required)
  • Sprinkling sea salt


  • Start by preheating oven to 180°C/350°F/Gas 4.
  • Line a baking tray with baking paper.
  • Place all ingredients (except sea salt) into a medium-sized bowl and combine.
  • Spoon out 1 1/2 tbsp of dough at a time and roll into a ball. Flatten between your palms to create a cookie shape and place on the baking tray.
  • Sprinkle with a little sea salt.
  • Bake for 8-10 minutes or until the edges begin to turn golden brown.
  • Let cool for 10 minutes before transferring to a cooling rack