Tournament Nutrition Guide
Created by Matthias Althoff, head performance coach of the German National Team, this is the complete playbook for golf training, tournament week, and round day—built around steady blood sugar and APN's 3-stage fueling approach to keep your energy, focus, and execution constant from the first tee to the 18th green.
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APN Fuel Sachets
Fuel built for every stage of your round.
Why 3 phases?
The physical and cognitive demands of your body change significantly over the course of an 18-hole round. If you care about performance, you need to fuel specifically for each stage.
Activation
Pre-Game
Warm up — Hole 5
Sustain
Mid-Game
Hole 6 — Hole 12
Close
End-Game
Hole 13 — Hole 18
Every ingredient earns its place.
No hidden quantities. Every compound in APN FUEL is listed below at its exact dose, with the corresponding nutrient reference value, and chosen for a specific physiological reason.
Formula
View the Full Ingredient List
30 MIN PRE-GAME — HOLES 1 TO 5
Prime Your Engine
1 stick = 10 g powder
The Pre-Game formula activates nitric oxide pathways, primes energy metabolism, and establishes the hydration and nervous system baseline that sustains you across all 18 holes. Take it 30 minutes before your first tee shot.
L-Citrulline DL-Malate
Nitric oxide & blood flow priming
Raises arginine levels in the body, driving nitric oxide production. This dilates blood vessels, enhances circulation, boosts energy delivery to working muscles, and counteracts early-round fatigue. Citrulline offers superior bioavailability compared to direct arginine supplementation.
L-Glutamine
Energy source, pH balance & muscle function
Acts as a direct energy source and influences pH regulation, which affects onset of fatigue. Converted to GABA in the brain for nervous system support. Supports muscle metabolism, glycogen synthesis, and protein synthesis for sustained performance.
Glycine
Blood sugar, creatine & nervous system support
Regulates metabolism including blood sugar and fat metabolism. Involved in creatine metabolism, making it relevant for sustained energy supply. Calms the nervous system and has anti-inflammatory, recovery-promoting properties.
Taurine
Fluid balance, heart function & focus
Regulates fluid balance and supports heart rhythm. Promotes GABA neurotransmitter function for a calming effect on the nervous system. Improves attention and concentration — essential for consistent decision-making across 18 holes.
Vitamin C
Energy metabolism & fatigue reduction
Plays a key role in normal energy metabolism. Helps reduce feelings of tiredness and exhaustion from the very first hole, keeping you sharp through the opening stretch of the round.
Folic Acid
Mental function & fatigue resistance
Supports healthy mental function and works against fatigue. Essential for the energy metabolism processes that sustain focus and cognitive performance from tee to green.
Vitamin B12
Nerve function & cognitive performance
Essential for nerve function and regeneration. Plays a central role in energy metabolism, supports cognitive performance, and helps prevent premature exhaustion over the course of 18 holes.
*NRV = Nutrient Reference Value. The percentage indicates the proportion of the daily reference intake supplied per stick.
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Further Reading
Eugenio Chacarra, European Swing Champion
Back-to-back wins, four top-10 finishes, and roughly 70 places climbed in the world ranking. Inside an extraordinary run — and why routine matters when the margins are this small...
Become an APN Athlete
Join the ranks of elite golfers who fuel with purpose. Learn how APN's 3-phase hydration system can transform your game and help you perform at your best on every round...
1.1 SG on Holes 13-18 Since Using APN
Marco's Strokes Gained by hole interval, before and after APN. A -0.371 late-round fade over his closing six holes turned into +0.735. The only thing that changed: how he fueled...
Golf Focus: Beat Mental Fatigue Over 18 Holes
Golf isn't a sprint. It's four hours of focus, 60+ decisions, and mental resilience. Discover how proper hydration and nutrition can help you maintain clarity and composure throughout...
A Day in the Life of a High-Performance Golfer
From pre-round preparation to post-round recovery, see how elite golfers structure their day around optimal performance. Learn the routines and nutrition strategies that separate good from great...
Why Sugary Sports Drinks Sabotage Your Round
Get answers to the most common questions about APN FUEL. From storage and preparation to anti-doping certification and the science behind our three-phase system...
The Brains behind APN
Matthias Althoff
Head of Performance, Team Germany
Years inside the ropes. Hundreds of athletes under pressure. Matthias guided the German National Team to the European Team Championship and set a new standard for how athletes fuel — bringing elite sports science to every APN formula, trusted by national teams across Europe.
