Whether you are in a hurry to get out the door for an early tee time or find yourself needing fast and flavorful fuel to keep you going midcourse, golfers need quality nutrition in a convenient form. Here are five great options.

Trail mix

This blend of nuts and dried fruits (and sometimes chocolate) is a staple for outdoor activities for good reasons. It is portable, durable, nutritious and delicious. Although many commercial mixes are available, it is easy and quick to mix up your own. And making it at home lets you control freshness and quantity while customizing flavor. Try this blend for starters.

Homemade trail mix

1 cup unsalted almonds

1 cup unsalted cashews

1 cup unsalted pecans

1 cup unsalted peanuts

1 cup unsalted sunflower seeds

1 cup banana chips

1/2 cup dried cherries

1/2 cup dried cranberries

2 ounces raisins

1/2 cup dried pineapple

1 cup dark chocolate chips

1 tablespoon pink Himalayan salt

Fruit

Fruit comes prepackaged by nature and is a great choice for fast energy that comes with a healthy dose of vitamins and minerals. Great options include bananas, navel oranges, mandarins and apples. Make sure the bananas are firm but not green, don’t drop orange or banana peels on the course, and please pick one of the firm and tasty apple varieties such as Gala, Fiji or Honey Crisp (Red Delicious is anything but).

Homemade energy bar

Commercial energy bars have become common snacks for athletic endeavors. While convenient, many of them have serious drawbacks. Rather than throwing a commercial snack in your bag, consider making this healthy version from dried fruits and nuts for an energetic start or a fast top up on the course.

Fruit and nut bar

1/2 cup unsalted almonds

1/2 cup unsalted cashews

1/2 cup raisins

1/2 cup dried cranberries

8 ounces pitted whole dried dates

Combine ingredients in a food processor fitted with a steel blade. Pulse until ingredients resemble crumbs. Scrape down sides and process until mixture starts to clump. Press mixture into an 8x8 square pan lined with parchment paper. Wrap, chill for 1 hour. Cut into 16 squares. Wrap in plastic, store in refrigerator until ready to go.

Veggies

Vegetables are a good option to refresh you and keep your energy up. Cut carrots, celery and cucumbers into sticks that can be quickly consumed and divide cauliflower and broccoli into florets for fast food that is truly healthy. Toss them in a sealable plastic bag and you are ready to go. Just leave the ranch dip at home.

Eggs

Eggs are self-contained packages of nutrient-dense food. Hard-boiled eggs are durable and packed with protein, fat, vitamins and minerals. They are quick to fix, easy to carry and full of flavor. Just don’t tee one up and don’t leave the shells on the course.

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