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Opinion & Analysis

Nutrition: The lowdown for fueling golf performance

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Fitness and nutrition go hand in hand. In reality, nutrition is the foundation for health, fitness, and performance.

What you eat every day is going to affect how you feel, how you operate and how you perform.

And what about during a round of golf? Four hours(-ish) of walking, swinging, raking, laughing, shouting, etc. all take a lot of energy, and if you’re consuming a Mars bar and a Coke, you’re in a bad place.

The typical pro shop rations are more or less the worst choice you could possibly make. Such a high glycemic load (lots of sugar) will leave you on a constant rollercoaster of highs and lows throughout the round. This isn’t good. It makes it very difficult for the body to function accurately and optimally, it’s going to cloud your mind, impair your performance and generally be negative for your health.

If you’ve rushed out of bed, had two cups of coffee and no breakfast on top of this, then I’m not even sure you should be making it through 18 holes never mind posting a good number!

So, what should you do? Well, as stated, everyone is individual, but a great guideline for gameday would be the following.

A filling breakfast of quality protein & fats with a smaller amount of quality carbohydrates – eggs, meat, fish, veggies, avocado, fruits (berries are best) and oats. My go-to would always be eggs, smoked salmon, avocado. A modified ‘cooked breakfast’ is also a good idea; bacon/sausage (not too much) with eggs, mushrooms, tomatoes other veggies and no beans, toast or worse gets you off to a great start.

Caffeine is also a good way to get cognitively fired up and combined with a quality breakfast it will be released more gradually, therefore assisting performance in many cases.

During the round, the requirements remain similar, but timing is critical. Over such a long period of time, the body is burning fat for energy, so a consistent supply of it makes sense! Nuts and seeds are the best options due to nutrient density and the satiety (feeling full) they create. They also contain enough protein for the body to continue to function and repair during the round. For optimal performance and speed, I would combine those nuts with some fruit, berries, apple, banana, etc. and spread it out over the course of the round. Swapping this out for a performance bar is cool, just check the label! So many of the bars out there are so jacked up with sugar they’re really no different to other sugary options!

Eating a reasonably small amount every three or four holes will ensure your body has the necessary fuel to perform at its best and also mean that it will focus on the task at hand as opposed to digesting a huge hit of food or calories!

And before you say it, you do not need sugar for energy. That’s a terrible scenario on the course and in everyday life. Ditch the chocolate, poor quality protein bars, sugary drinks, and Gatorade to see your performance improve!

Some people work better with more carbs, some better with more fats—but having an overall understanding of your needs during a round can make or break your performance!

After the round its all about recovery. A good meal predominantly of quality protein, matched with some quality carbs (eg. sweet potato) and plenty of vegetables and some fats will get you back to your best in no time!

Hydration is so important yet its very simple—you must be hydrated! If you allow yourself to get dehydrated, muscular performance will suffer, cognitive performance will suffer, and basically, you will feel terrible—not good for playing your best golf!

Water is the most important aspect and you should be drinking some basically every hole! A coffee at the turn or throughout the round can also help you be at your sharpest, but that depends how you react to caffeine and how you rehydrate following that coffee.

Whether you drink a ‘sports drink’ is up to you, again there are so many variations you have to do your research and test them out. But as with the food, the greater the variation in blood sugar and insulin response, the more difficult it will be to maintain optimal performance throughout the round.

There are many, many aspects to consider but if you are training in the gym, have a hectic lifestyle and playing golf you are likely to be burning a bunch of calories! This is where it gets really fun, matching your nutrition to your training is going to guarantee the best results and leave you as a ripped up golfing machine!

Look out for the GOLFWOD Nutritional challenge, and also our online nutritional coaching designed to make you a beast on and off the course!

This change can and will absolutely change your game and your health!

Don’t overlook your fuel in 2019!

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Michael is both a PGA Professional and Head of Performance at The York Golf Academy in England and a highly qualified strength and fitness specialist as owner and head coach of CrossFit YO4. This background has seen years of working with highly experienced individuals as well as the most cutting edge approaches in golf. Through those years of learning Michael has combined his golf and fitness experience to work with players all around the world to create a golf swing, fitness program and lifestyle that not only gives people a new, high level of performance but also the most balanced, healthy lifestyle possible. To learn more about Michael & what he does visit www.golf-wod.com to check out everything that he does and to experience the online GOLFWOD Community.

7 Comments

7 Comments

  1. UFO Cotton Candy

    Jul 27, 2019 at 4:29 am

    Insulin is produced to method the glucose in your bloodstream through taking it across the frame. Since the glucose is being used as a primary strength, your fats aren’t wished and are consequently saved.

  2. Bruce

    Jul 26, 2019 at 10:29 am

    I drink diluted sports drink – mix from powder + water BUT mix at 1/4 to 1/2 strength. This gives me some water and electrolytes without the sudden sugar bomb of drinking an entire bottle of sports drink at one time. I suspect you would see similar results by diluting a bottled product.

  3. Bob Jones

    Jul 24, 2019 at 7:31 pm

    Trail mix every few holes, and a breakfast burrito at the turn for me.

  4. Chip2win

    Jul 24, 2019 at 7:13 pm

    Maybe it’s an age thing, but if I “drink every hole,” I’m going to be crossing my legs every hole hunting for a bathroom.

    If you don’t get it — you will.

  5. Johnny Penso

    Jul 24, 2019 at 10:01 am

    I posted a comment here yesterday but it looks like it never made it or got deleted. What the heck?

    • Rascal

      Jul 24, 2019 at 7:58 pm

      Happens to me all the time as well. Yet the dreck from the idiot who insists on reminding us of his love for Kuchar seems to get through just fine, however.

      • DS

        Jul 24, 2019 at 11:17 pm

        Agreed. No rhyme or reason. I’d write a little more but since I’m doubtful this will get posted, why bother?

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Opinion & Analysis

Getting to know Payne Stewart

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Ever since that final putt fell in Pinehurst in 1999, Payne Stewart’s memory has enjoyed mythical qualities. A man of complex charm, but many of us who grew up without him recognize only his Knickerbocker pants, his flat cap, and his W.W.J.D. covered wrist wrapped around that United States Open trophy.

I had a wonderful opportunity to play a round of golf with two men that know a lot about Payne. One through friendship and the other through journalistic research.

Lamar Haynes was Payne Stewart’s close friend and teammate on the SMU golf team. He’s full of stories about Payne from the good old days. Kevin Robbins is an author who just finished a new book on Stewart’s final year of life, set to release to the public for purchase this October. He works as a professor of journalism at the University of Texas but has also enjoyed an impressive career as a reporter and golf writer for over 20 years.

We met at Mira Vista Country Club in Fort Worth, Texas, to talk about Payne. Robbins is a solid golfer who spends time working on his game, which tells me a lot about his personality. He is one of us.  As for Haynes, the guy hasn’t lost much since those SMU golf team days. He can still swing it. Fantastic iron player. And both men are wonderful conversationalists. They offered a unique perspective on Stewart—the golfer I grew up idolizing but never really knew. There’s a good chance you don’t really know him, either. At least not the whole story.

“Most golf fans now know the story of his ’99 U.S. Open win,” Robbins said.  “What they don’t know is where he came from.”

Robbins’ book, The Last Stand of Payne Stewart: The Year Golf Changed Foreverchronicles Payne’s last year on earth with dramatic detail, covering his triumph at Pinehurst and the Ryder Cup at Brookline. And, of course, it tells the story of that tragic plane crash that took our champion from us. What the book doesn’t do is hide any of the blemishes about Payne’s life that have either been forgotten or pushed aside by brighter moments and memories.

“I thought that the other Payne Stewart books, while they have a place, they didn’t tell the whole story,” Robbins said.

The whole story, from what I read, was Payne being brash. A poor winner and sometimes a poor sport when he lost. He often said things he shouldn’t have said and then made those mistakes again and again.

“He had no filter,” remembered Haynes.  “Several close friends on tour had a hard time with him when he won his first Open. He didn’t take into account any of the consequences his words could create. He had a huge heart. Huge heart. But at times there was just no filter. But he grew a great deal over the last 2 or three years.”

It’s most certainly is a book about a change. A change in a man that was better late than never. But also a change in golf that began at the turn of the century and hasn’t really slowed down since.

“The 20 years since his death, to see the way golf has moved, what the tour looks like now,” Robins said.  “There was an evolution that was taking place in 1999 and we didn’t know how it would manifest itself. But now we do. So when you see Brooks Koepka hit a 3-wood in the US Open 370 yards, well that all really had its beginnings in 1998 and 1999. The Pro-V1 ball was being tested in 1999 and being rolled out in 2000. Fitness and equipment, sports psychology, nutrition. All of those things that a guy like Payne Stewart really didn’t have to pay attention to.”

But that change that occurred in Payne, culminating in his final year of life, is something worth learning. It’s a lesson for all of us. A guy on top of the world with still so much to fix. And he was fixing it, little by little.

“He was authentic,” Haynes said. “And he learned a lot later in life from his children. With their Bible studies. You saw a change in him. Very much. He had a peace with himself but he still would revert to his DNA. The fun-loving Payne. Raising children and being a father helped him tremendously.”

Payne was passionate about so many things in life but his children became a primary focus. According to Haynes, he would be so loud at his daughter’s volleyball games…yelling intensely at the referees…that they gave him an option: Either he wouldn’t be allowed to watch the games anymore or he needed to become a line judge and help out with the games. So, Payne Stewart became a volleyball line judge.

Lamar brought the head of an old Ram 7-iron along with him to show me. Damaged and bent from the crash, the club was with Payne on his final flight. He had it with him to show his guys at Mizuno as a model for a new set of irons. That Ram 7-iron belonged to Haynes and Payne had always adored the way it looked at address.

“Payne also used my old Mizunos the last year of his life,” Haynes said.  I had received the MS-4s 10 years earlier from Payne in 1989. They were like playing with a shaft on a knife. The sweet spot was so tiny on the MS-4. They made the MP29 and 14s look like game improvement irons. Payne used those. Then Harry Taylor at Mizuno designed him an iron, which later became the MP33. The 29 and 14s were very sharp and flat-soled. Well, Payne loved this old Ram iron set that I had.. He asked for my Ram 7-iron for Harry Taylor to model his new set. He liked the way it went through the turf. He had it with him on the plane. This is the club that started the MP33.”

It was Lamar Haynes, the man who seems to know just about everyone in the golf community, that set Robbins on this writing journey. Robbins had written one book previously: The story of the life of legendary golf coach Harvey Penick. But this book came a bit easier for Robbins, partly due to his experience, partly due to the subject matter, and partly because of Lamar.

“There’s a story here,” Robbins said. “With any book, you hope to encounter surprises along the way, big and little. And I did. I got great cooperation a long the way. Anybody I wanted to talk to, talked to me thanks to this guy Lamar Haynes.”

“Lamar said the first guy you need to talk to is Peter Jacobsen,” Robins said. “And I said ‘great can you put me in touch with him’ which became a common question to Lamar throughout the process.” Robbins chuckled.  “Literally 2 minutes later my phone rings. ‘Kevin, this is Peter Jacobsen here.'”

“Peter told me the story about the ’89 PGA championship in our first conversation. So literally in the first 10 minutes of my reporting effort, I had the first set piece of the book. I had something. Lamar made a lot happen.”

Lamar Haynes and Kevin Robbins

The book is not a biography, though it certainly has biographical elements to it. It is simply the story of Payne’s final year, with a look back at Payne’s not so simple career mixed in. The author’s real talent lives in the research and honesty. The story reads like you’re back in 1999 again, with quotes pulled from media articles or press conferences. Anecdotes are sprinkled here and there from all of Payne’s contemporaries. The storytelling is seamless and captivating.

“I was pleasantly surprised how much Colin Montgomerie remembered about the concession at the 1999 Ryder Cup,” Robbins said. “Colin can be a tough interview. He is generally mistrustful of the media. His agent gave me 15 minutes during the Pro-Am in Houston. This was in the spring of 2018. I met Colin on the 17th hole and he had started his round on 10. Just organically the conversation carried us to the fifth green. Just because he kept remembering things. He kept talking, you know. It was incredible. Tom Lehman was the same way. He said “I’ll give you 20 minutes” and it ended up being an hour and a half at Starbucks.”

The research took Robbins to Massachusetts, Florida, and Missouri—and of course, to Pinehurst. He met with Mike Hicks, Payne’s former caddie, there to discuss that final round. The two ended up out on Pinehurst No. 2, walking the last three holes and reliving the victory. It gives life to the story and fills it with detail.

“Part of what I hoped for this book is that it would be more than just a sports story,” Robbins said.  “More than just a golf story. The more I started thinking about where Payne began and where he ended, it seemed to me…and I’m not going to call it a redemption story although I bet some people do. People when they are younger, they have regrets and they make mistakes. They do things they wish they could take back but they can’t. So, what can they do? Well, they can improve. They can get better. That’s what Payne was doing with his life. He was improving himself. It was too late to change what he had done already. So what could he do with the future? He could be different.”

“It was accurate,” Haynes said.  “I had a tear when I finished it. I texted Kevin right afterward. I told him I couldn’t call him because I’m choked up so I texted him.”

So here’s two men who knew Payne Stewart, albeit in very different ways. They knew he was flawed in life but he got better. Was Payne Stewart that hero at Pinehurst, grabbing Phil Mickelson’s face and telling him the important thing is he’s going to be a father? Yes. But he was so much more than that. He was so much more than I knew before I read this book. Most importantly, Payne Stewart was always improving. A lesson for all of us, indeed.

If you want to hear more about my experience, tweet at me here @FWTXGolfer or message me on Instagram here! I look forward to hearing from you!

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Podcasts

The Gear Dive: Sam Bettinardi

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In this episode of The Gear Dive brought to you by Titleist, Johnny chats with EVP of Bettinardi Golf, Sam Bettinardi. They discuss coming up as Bob’s son, the growth of the company, and why Bettinardi continues to be at the top of the putter conversations.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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Mondays Off

Mondays Off: Sounding off on your favorite golf pet peeves!

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Steve and Knudson weigh in on your favorite golf pet peeves. From not fixing ball marks, to slow play, to guys telling you “good shot” when you make a quad! Knudson shot a 33 in his league and still thinks he isn’t a sandbagger.

Check out the full podcast on SoundCloud below, or click here to listen on iTunes or here to listen on Spotify.

Want more GolfWRX Radio? Check out our other shows (and the full archives for this show) below. 

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