Fueling for Performance: What to Eat Before Golf, Tennis, Pickleball, or Group Fitness

Whether you’re heading out for 18 holes, stepping onto the tennis or pickleball courts, or joining a group fitness class at Tascosa Golf Club, how you fuel your body can make a noticeable difference in energy, focus, and recovery. You don’t need a complicated nutrition plan—just a few smart guidelines that work for any activity at the club.

Why Fueling Matters 

Your body runs on energy. When you under-fuel or choose the wrong foods, you may notice:

·   Early fatigue

·   Loss of concentration

·   Slower reaction time

·   Increased soreness after activity

Proper fueling helps you move better, think clearly, maintain strength & energy during activity, and enjoy your time at the club—whether you’re walking the course or sprinting to the net.

What to Eat Before Activity 

The goal before exercise is steady energy without heaviness.

1–3 hours before play or class:

·   A source of simple carbohydrates for energy (avoid sugary sweets)

·   A moderate amount of protein for muscle support

·   Minimal fat and fiber to avoid digestive issues

Simple examples:

·   Greek yogurt with fruit

·   Oatmeal with a scoop of protein

·   Eggs or turkey and sourdough toast

·   Smoothie with fruit and protein

·   Short notice (30–60 minutes):

·   Banana or apple w/ 1 tbsp of peanut butter

·   Dried fruit (dates, cranberries, cherries, raisins, apricots)

·   Handful of pretzels

Longer rounds and matches require ongoing energy—especially in warmer weather. This is where healthy fat is important pre workout.

Fat options to include with your pre workout carb:

·   Peanut butter

·   Nuts

·   Cheese stick

Fueling During Golf, Tennis, or Pickleball  

Golfers: small, carb focused snacks every 6–9 holes help maintain focus & energy

Tennis & pickleball players: quick carbs between matches or sets can keep reaction time sharp

Good options include:

·   Trail mix

·   Fruit- fresh or dried

·   Energy bars

·   Crackers or pretzels

And don’t forget hydration—even mild dehydration can impact performance and coordination. Maintaining electrolytes and minerals is essential.

·   Coconut water

·   Dash of mineral salt in water

·   Sugar free Gatorade

·   Mineral water

After Activity: Recovery Matters

Post-activity nutrition supports muscle recovery and prepares you for your next round or class.

Within 60 minutes, aim for:

·   Protein to support muscle repair

·   Carbohydrates to replenish energy stores

·   Examples:

·   Protein shake with fruit

·   Cottage cheese and berries

·   Chicken or fish with rice or potatoes

·   One Plan for Every Activity

The best part? These nutrition principles apply whether you’re:

Walking the trails

Playing a competitive match

Training with a personal trainer

Attending a group fitness class

You don’t need sport-specific diets—just consistent, balanced habits.

Takeaway 

Fueling well isn’t about restriction or perfection. It’s about giving your body what it needs to perform, recover, and feel good doing the activities you love at the club.

If you’d like help dialing in nutrition strategies that match your schedule and activity level, find me at the TGC Athletic Center—we’re happy to help. Call us at 806-342-3051 ext 7 or schedule a session on our Book a Trainer feature on Court Reserve!