What to eat to live and play better
The old chestnut that you are what you eat holds true in golf. If you grab a “dog at the turn,” you’ll more than likely play like one on the back nine.
Your on-course dietary choices begin with your daily eating behavior. I recommend eating every two or three hours, and each meal should include:
• One protein (grass-fed meats, poultry, organic eggs or wild fish). Protein promotes lean muscle, high metabolism and maximum performance on and off the course. It will also help to control your blood sugar levels and leave you feeling full and energetic throughout the day.
• One healthy fat source (extra virgin olive and coconut oils, nuts except for peanuts and cashews, raw organic butter, avocadoes and the fats naturally found in whole organic eggs and meats). These actually help your body burn fat.
• One Fibrous Carbohydrate (all fruits and vegetables, but not in juice form). These provide energy, vitamins and minerals and the added benefits of fiber.
There are also proscriptions:
• Only eat complex carbohydrates (brown rice, potatoes and other natural grains) on workout days.
• Avoid all processed foods (what I call “non-foods”).
• Eliminate all processed sugar and wheat.
• Do not microwave your food.
So how do you bring all this to the course? Whatever you do, make sure you eat as specified above one to two hours before you play—even if you have an early-morning tee time. A quick breakfast with some protein—a hard-boiled egg, yogurt, cottage cheese or meat leftover from the previous night’s meal—along with some fruit, granola, etc., will make for a better start to your round.
And speaking of the night before, it’s always wise to pack your own food to eat on the course every few holes:
• Sandwiches: An organic turkey or tuna sandwich with a piece of cheese on two pieces of sprouted wheat bread. If you can’t do that, make a PB&B with bananas and a good amount of nut butter.
• Fruit and nuts: Easy-to-eat items like apples and raw almonds.
• Ants on a Log: That’s celery with nut butter and raisins.
• Organic food bar: Choose ones high in protein, such as a Paleobar.
I always recommend bringing two of the above so that you have extra food just in case there’s a weather delay, you’re extra hungry that day or you’re paired with an unprepared golfer.
And, above all, stay hydrated! Drink a minimum of 1/2 of your bodyweight in ounces of clean water each day, and if you drink coffee, add eight ounces of water for every cup you have.