The Big Breakfast
A big breakfast with lots of protein and calories is actually a great idea for many golfers as long as you are not playing in extreme heat. It will be much harder to process a breakfast that includes bacon, eggs and/or pancakes when the temperatures are at 85 degrees and above. However, in a temperate climate, a traditional big breakfast is ideal because it gives the golfer the reserves to last the full 4-hours-plus without getting tired.
Fruit and Egg-White Omelet
Eating fruit is a great idea for any athletes, especially golfers who may be walking a hot and sun-baked course. A banana, for example, has much-needed potassium. Oranges and grapefruits are loaded with vitamin C. Fruit alone, however, may not be enough. If you are not going to eat the big breakfast, try an egg-white omelet that is much lighter. Make sure you mix in a vegetable like a tomato and some meat in the omelet for added protein.
Whole Grain Cereal and Milk
Any of the whole grain cereals will be good before an athletic endeavor. You don't want to put a lot of sugar and processed materials in your body before playing golf, so stay away from pre-sweetened cereals. In addition to whole grain cereal, you may want a piece of toast with some jelly to help give you some energy in reserve.