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October 29, 2024
Golfers don't need another sugar rush.
They need steady energy, sharp focus, and stable performance - all 18 holes, no spikes, no crashes.
This is the APN approach - designed with Matthias Althoff, Performance Coach of Golf Team Germany - to help you play your best by optimizing your body's ability to perform, recover, and adapt.
This guide is split into three parts:
Part 1: How to fuel your training days to build a resilient, metabolically flexible body.
Part 2: Tournament-week setup - how to prepare your body to perform under pressure and stay stable when it counts.
Part 3: Round-day fueling - how to stay in rhythm, maintain blood sugar balance, and finish strong.
At the end, you'll find practical meal templates and supplement guidelines that tie your morning and evening routine into your performance on the course.
Your body adapts to the way you fuel it. Golf demands both precision and endurance - 4–5 hours of sustained focus, decision-making, and control. If your energy spikes and crashes, your performance will too.
Golf has unique physical and cognitive demands - yet most players only start fueling once they feel tired or thirsty. At that point, they're already behind. The quick sugar 'kick' they reach for might lift them temporarily, but it's reactive. The APN approach is proactive - keeping your body ready to perform before fatigue ever sets in
Instead of flooding your body with simple sugars to get out of this slump, APN's philosophy is to stay consistently in your ideal performance zone by building metabolic flexibility - the ability to efficiently use the body's own energy systems.
That means keeping your blood sugar steady, so your mind stays sharp, your mood stable, and your swing tempo consistent as you feel focused & sharp like you are 5 minutes after taking a cold shower.
Base your meals on slow-digesting, whole-food carbohydrates, quality proteins & fats + greens:
Carbs:
sweet potatoes, rice, and natural fruits as carbohydrates. These stabilize glucose and insulin, giving you sustained energy across long practice sessions.
Proteins:
Lean chicken, quality beef, fish & eggs as proteins.
Fats:
Nuts, avocados, quality oils like 100% cold pressed virgin olive oil & black cumin oil.
Supplementation should be personalized - ideally based on blood work and professional guidance. We recommend working with Matthias to determine your optimal setup.
Stack we recommend every athlete to have in their kitchen:
High quality multivitamin, Zink, Vitamin D3K2, Magnesium, L Glutamin, Omega 3
Additional pointers:
Only cook in ghee, beef tallow or butter, avoid seed oils, refined sugars & highly process foods.
For higher-intensity training or gym sessions, layer in controlled fast carbs - like ripe bananas, dates, or a small glass of juice - after practice to restore glycogen efficiently.
APN FUEL is designed to complement this - formulated to support energy and focus on the course without sugar spikes or caffeine dependency.
Protein is the foundation of recovery. Target 1.6–2 g per kg of body weight daily, evenly spread across meals.
Eggs, fish, lean meat, or plant proteins - plus APN's upcoming recovery support line - help your muscles and joints adapt to daily practice.
Nutrient density matters.
Dark leafy greens (spinach, rocket), colorful fruits (berries, cherries), and healthy fats (olive oil, nuts, avocado) support blood flow, reduce inflammation, and stabilize metabolism.
Hydration doesn't just quench thirst - it drives focus, coordination, and decision-making.
Each 1% drop in hydration can impair both physical and cognitive performance.
APN FUEL was developed to solve this:
A 3-phase, caffeine-free hydration system designed to maintain electrolyte balance and neural focus without blood sugar crashes - perfect for the rhythm of golf.
Off the course, coconut water is a natural electrolyte source to complement your daily hydration - but nothing replaces the structure of APN FUEL on round days.
Tournament weeks aren't about "carb loading."
They're about stabilizing your system - fueling in a way that your blood sugar remains flat and predictable, and your gut calm and focused.
In the 48 hours before competition, focus on familiar, low-to-moderate GI carbohydrates, clean proteins, and high hydration quality.
Avoid extreme sugar intake or heavy meals that disrupt gut stability or blood glucose.
Avoid sudden dietary changes or sugary "energy fixes."
Instead, start your mornings with a protein-rich breakfast and balanced carbs (like eggs & a bowl with nuts with berries and a small tea spoon of raw honey).
Throughout the day, sip fluids with sodium and potassium - not pure water, which can dilute electrolytes and impair concentration.
On travel days, hydration and electrolytes are your defense against fatigue and stiffness.
Start your day with APN Pre Game, sip water with minerals throughout flights or drives, and keep meals simple - lean protein, clean carbs, low histamine.
All APN products are third-party tested and Cologne List® certified, ensuring safety for professionals under anti-doping regulations.
Avoid the junk food at the airport, try and stick to a clean ingredient diet as best as possible. Great for traveling are Adonis or raw bite bars & coconut water.
When traveling, avoid airport junk food and stick to clean, whole ingredients whenever possible - think Adonis or Raw Bite bars and coconut water.
If jet lag hits, maintain meal quality, move your body, and adjust quickly to local time. Early-morning sunlight helps reset your rhythm, while blue-light filters and an evening wind-down routine enhance recovery.
This is where it all comes together.
The round-day plan ensures your energy stays steady from your warm-up through the final putt - with no crashes, no jittery caffeine, and no mid-round hunger.
Eat a light, balanced breakfast:
This combination slows glucose release and keeps you full without heaviness.
Start hydrating with APN Pre Game - primes your body, your foundation for stable focus and hydration.
Skip the coffee; you don't need it if your metabolism is primed.
If needed, have a handful of unsalted nuts between holes - stable fats and minerals to reinforce steady energy.
No sugar bars, no sugar loaded drinks, no spikes.
Hydrate with 1.25–1.5× the fluid you lost during play, using electrolytes.
Then refuel with a balanced meal: lean protein + clean carbs + greens.
Add your APN Recovery supplement (coming soon) to accelerate muscle repair and nervous system reset.
Golf performance isn't always about pushing harder - it's about fueling smarter.
APN gives your body the best chance to perform - from your morning routine to your final putt.
