It can be hard to think about properly fueling on the golf course. There are so many other pressing issues, like trying to keep the ball in play. But what you eat on the golf course can directly affect how you perform. If your on-course eating habits need to be revamped, here’s some inspiration from Amy O’Donnell, the Ladies European Tour nutritionist who was Team Europe’s nutritionist at the 2021 Solheim Cup won by Europe. These “Energy Balls” she made were a player favorite that week, and she’s still making them for golfers. The recipe is simple enough that you can make them at home, giving yourself a good option for an on-course snack so you can avoid a candy bar at the turn.

Energy Ball Recipe

  • 1 ¾ cups Oats
  • 4 Tbsp Cocoa Powder
  • 2 Tbsp Mixed Seeds
  • 2 Tbsp Dried Fruit
  • 1 Heaped Tbsp of Peanut Butter
  • 1 cup Milk of Choice
  • 2 Tbsp Honey
  • Shredded Coconut
  1. Add all dry ingredients to a bowl and mix
  2. Heat peanut butter and honey for 30 seconds in the microwave (This step is optional, it just makes the ingredients bind together quicker.)
  3. Add to the dry ingredients and mix.
  4. Roll into ball shapes and then in shredded coconut.

The result is bite-sized, convenient snacks that will satiate your sweet tooth while providing energy on the course.

“You want to try and keep energy levels sustained throughout your round to avoid any feelings of fatigue,” O’Donnell says. “These are a good carbohydrate source and have nutritious fats which are important for an energy source as well.”

This snack comes together in about 10 minutes. If you make a large batch, you can freeze them or store them in the fridge.

Other on-course snacks O’Donnell recommends are: “Bananas, chicken salad wraps, beef jerky, mixed nuts for increased carbohydrate intake and good sources of protein—for muscle growth and repair.”

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