How to: Get your body ready for the course

We all know that running on to the 1st tee with untied shoe isn’t the best way of getting physically prepared to play a round of golf. But what is? And what should we really be eating to fuel our body in the right way?

In this two-step instruction, learn how to get ready to perform at your best from the very first shot, and how to sustain that on the way round through your nutrition habits.

Nigel Tilley, a Consultant Physiotherapist at the European Tour Performance Institute, reveals what you need to know about the exercises you should be doing before heading on to the first tee.

Plus, European Tour Golf Nutritionist Professor Graeme Close will show you how important taking in the proper nutrition is. 

Pre-Round Exercise

“In its simplest form a warm up should involve a short period of light exercise that features a variety of different exercises and movements suitable for the activity you are about to undertake,” Tilley reveals.

“The aim of the following three-step, 10-15 minute programme is to increase your body’s blood flow and heart rate, reduce your risk of injury and get you ready to perform at your best from the first shot.”


Spend 3-5 minutes getting your heart rate elevated by jogging on the spot, doing star jumps or performing step- ups on a staircase or stable raised surface.


Spend 3-5 minutes stretching the key areas of your back, shoulders and hips.


Grab a club and spend 3-5 minutes doing exercises that work your leg, back and shoulders, as these are the key areas of the body for the golf swing.

How to fuel your body correctly

This entry is going to tell you what you need to eat and drink during a round of golf. Boring! Possibly, but it turns out it’s also very important. “Taking in the proper nutrition is key from both a general hunger and concentration perspective,” reveals European Tour Golf Nutritionist Professor Graeme Close (

“The professional golfers I work with have an eating plan that involves them taking on some nutrition at the 4th, 9th and 14th holes. This is a bit over the top for recreational golfers, but I would recommend that you take
in some protein and carbohydrates around the halfway mark, as the protein will help you feel full and the carbohydrates will help you to maintain your energy levels and concentration.”

So what kind of stuff is the professor talking about – a chocolate bar and a 500ml fizzy drink? Sadly not. “A chicken wrap is a great option
and extremely easy to make,” says Close. “But if you’re not keen on that option you could make your own energy flapjack.”

Not sure when to start with this concept? Fear not, Professor Close has provided us with the recipe for his carb-packed No Bake Energy Flapjacks. Go to recipe 

Professor Close also explains the importance of keeping your body hydrated on the course to keep your concentration at its optimum level.

“Dehydration impairs concentration and decision-making,” he says. “Because of this, I encourage all the golfers I work with to get into the habit of pulling out their bottle of water when they put their putter in their bag, and then sipping on it during the walk to the next tee. This might sound like a little thing, but if you can get into this habit, it will ensure that you never get dehydrated.”

And Close is not finished there. “On very hot days, I’d also encourage recreational golfers to add some electrolyte salts to their water. You can buy these online or from a chemist or supermarket, or, if you have time, you can make your own electrolyte drink. Simply ll a bottle 2/3 of the way up with water,  fill the rest of the bottle with fresh pineapple juice and then add a pinch of salt.”

Close Nutrition’s No Bake Energy Flapjacks



• 160g oats

• 100g of raisins (or any dried fruit)
• 3 heaped tablespoons of peanut butter or almond butter

• 1 ripe banana

• 30g of chopped walnuts

• 30g chopped or flaked almonds
• 50g honey
• Pinch of salt


Mash the banana, then add all the other ingredients ensuring the nut butter is evenly distributed.

Press the mixture down into a lined tin or a muffin tray
with cupcake cases

Place in the fridge for an hour, then take out and chop into up to 12 slices

Keep slices in an
airtight tub in the fridge and make sure you use them within one week.


Calories: 152 kcals
Carbohydrates: 19g
Protein 3.5g
Fats 6g

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