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Hey Fellow Golfer -
Thank you for reading this week’s More Pars Than Bogeys Newsletter. If you find it valuable, could you forward this email to a fellow golfer?
Thank you.
You can click here to read the online version of this week’s newsletter.
And be sure to catch up on this week’s podcast episodes:
P.S. If you’re interested in learning more about how mindset coaching and hypnotherapy can help you get unstuck from the proverbial bunker of poor performance on the course and in your business, click here to schedule a coaching discovery call with me.
One of my clients is an avid golfer in his early sixties.
He typically golfs at least three rounds per week, enjoying a mid-morning tee time Friday through Sunday.
As we began our work together, one of the priorities we addressed was his inconsistent focus and inability to play the back nine even remotely close to how well he played the front nine.
Can you relate?
Having seen this pattern far too often over the years, I quickly inquired about his typical eating and hydration habits during a round. He informed me that he typically ate two eggs for breakfast (and occasionally some bacon) and then didn’t eat again until the turn, which is when he typically ate about a cup of tuna salad.
To say his fuel intake was inadequate is an understatement to say the least.
After providing some essential education around optimal fueling strategies and taking the time to rebuild his nutrition fuel framework, not only did he report more focus and energy throughout his rounds - literally the next round he played - but he also began to see his front and back nine scores closely mirror one another.
Even more, when we began working together, he scored between 98 and 112 routinely. After implementing his updated fuel framework (and also having had our third hypnotherapy and coaching call), he came out and fired 92, 95, 87, and 93.
Could your lack of preparation and care for the fuel you choose before and during a round cost you at least five strokes per round?
Absolutely.
If you’re serious about improving your game and playing to your potential, you need to take your pre- and mid-round nutrition and hydration decisions just as seriously.
In today’s newsletter, you’ll learn how to build a simple and effective nutrition strategy that empowers you to have the essential fuel you need to focus and play to your potential from the first tee to the eighteenth green.
Let’s tee off!
My coaching career began as a Sports Dietitian working with elite college, professional, and Olympic athletes. I spent 14 years personally coaching more than 3,000 high performers to help them maximize their performance, recovery, and body composition.
If you’d like to discuss Performance Nutrition Coaching - as either a one-off coaching service or a complement to Mindset Coaching - you can click here to schedule a call with me.
A Different Mindset
It’s time for an identity upgrade.
If you’re committed to being the best golfer you can, it’s imperative you let go of the recreational golfer label - or some other less-than-committed label - you’ve been carrying.
To maximize your potential on the course you need to begin thinking of yourself as a high-performance individual.
Just like a Lamborhini needs premium fuel to perform at it’s best, you, too, need premium fuel to play at your best.
If you consume fuel fit for a Toyota Camry then you can expect to play like, well, a Toyota Camry…
I like to describe myself (and think you should do the same) as a high-performance vehicle. I demand a lot of myself cognitively, physically, and emotionally on a daily basis; therefore, it’s essential that in order to operate at my best, I prioritize premium fuel.
Operating and playing at your potential - both on and off the course - demands you fire on all cylinders mentally, emotionally, and physically. It requires decisiveness, confidence, grit, and, most importantly, action.
Prioritizing adequate and appropriate fuel is essential to ensuring you have the energy to perform at your best.
As you continue to read this article, and double-down on your commitment to becoming the best golfer - and person - you possibly can be, it’s imperative that you make this simple mindset shift.
Food is fuel.
The right type will allow you to effortless operate at your best for long periods of time. The wrong type will sabotage energy, effort, and action, thus, leaving you stuck in the proverbial bunker of poor performance.
To help differentiate between optimal and less-than-optimal food choices, I prefer to separate fuel sources into two categories:
Premium fuel is nutrient-dense fuel designed to help you feel and perform at your best.
Regular fuel bogs you down, zaps energy stores, and leaves you feeling sluggish.
Although beyond the scope of this newsletter, it’s worth noting that regular fuel does have it’s time and place. I absolutely love ice cream - I don’t eat it every day, though.
Before I provide examples of each fuel source and then action steps to build your premium fuel framework, I want to explore how poor nutrition choices are costing you on the course.
Golf isn’t the most physically demanding of sports, yet, cognitively, it poses quite a challenge by necessitating you retain the ability to effortlessly access focus, decisiveness, and concentration on demand. This demands adequate and available premium fuel sources.
Poor Nutrition Choices Are Costing You
Golf isn’t the most physically demanding of sports.
In a four-and-a-half-hour round, you may move or play for the equivalent of five minutes.
And, if you choose to ride, you’re not accumulating a significant step count either.
Yet, cognitively, a round of golf poses quite a challenge by requiring you to retain the ability to effortlessly access focus, decisiveness, and concentration on demand.
Despite weighing only a couple of pounds, your brain accounts for upwards of 20 percent of your daily energy (calorie needs).
Not only do you need fuel before and during a round to play to your potential, you need to ensure you choose the right type of fuel.
Before we discuss the right type of fuel and how to build your premium fuel framework, it’s important to recognize how and where poor nutrition choices hinder you on the course.
Here are common ways your poor nutrition choices are effecting you on the course.
Lack of Energy: Skipping meals or consuming sugary snacks before and during a round can cause energy crashes, which lead to fatigue and decreased focus on the course.
Dehydration: Failing to hydrate properly (whether drinking enough or the right fluids) can result in physical and mental fatigue, reduced endurance, and poor decision-making.
Increased Mental Fatigue: Eating heavy, processed, or high-sugar foods before the round can lead to brain fog and sluggishness, impairing concentration and strategic thinking due to digestion requiring so much energy.
Muscle Cramps and Stiffness: A lack of key electrolytes (like sodium, potassium, and magnesium) from poor food and fluid choices can increase the likelihood of muscle cramps and stiffness, affecting the golf swing. This is particularly true if you live in a hot and humid climate like mine. I don’t play a round without at least one electrolyte packet.
Poor Blood Sugar Control: Consuming high-sugar snacks or skipping meals can cause blood sugar spikes and crashes, affecting mood, focus, and physical endurance during the round. I can’t tell you how many clients of mine are diabetic yet, choose to eat crap - or not at all - during a round.
Inconsistent Performance: A lack of premium fuel before and during the round can result in inconsistent performance, making it harder to maintain stamina throughout the 18 holes.
Increased Anxiety and Stress: Poor nutrition can lead to increased cortisol levels, amplifying stress and anxiety during high-pressure shots, affecting overall confidence and play.
Digestive Discomfort: Eating greasy, processed, or heavy foods before a round can cause digestive discomfort (e.g., bloating, cramps), which not only robs you of the precious mental energy you need to focus, but may also rob you of the present moment as you’re so consumed by the pain or discomfort you’re experiencing.
Your Three Fuel Sources
A deep dive into the three major nutrients - protein, carbohydrates, and dietary fat - is beyond the scope of this article.
However, to adequately prepare you to take action immediately after reading this newsletter, I’ve provided you with a few pillars of foundational information you need to be aware of and understand.
The three major nutrients referenced above are collectively known as macronutrients. Each offers several unique benefits and plays a significant role in helping your body function at its best.
Protein plays an essential role in muscle growth, recovery, and repair, as well as a significant role in immune system development and support. IT also has a powerful appetite-suppressing effect.
A premium protein contains all nine essential amino acids. Amino acids are the building blocks of protein. There are nine specific amino acids that your body cannot make; you must obtain them from food sources.
Protein sources that contain these nine essential amino acids are known as complete proteins. All animal sources of protein are complete proteins.
Here’s a list of premium protein sources.
Poultry: chicken and turkey breast (no skin)
Beef: filet, flank, sirloin, top/bottom round
Ground meat: (90/10 or leaner) beef, turkey, chicken
Eggs: whole and whites
Pork: tenderloin, Canadian bacon, ham
Fish: salmon, tuna, tilapia, cod, herring, any white fish
Seafood: shrimp, scallops, oysters, clams, mussels, lobster, crab
Game meat: elk, bison, venison
Deli meat: lean chicken, turkey, ham, roast beef
Dairy: milk, cheese, Greek yogurt
Protein powder: whey, casein, beef, egg, soy, complete vegetable
Seving Size: a palm-size portion is roughly the equivalent of 25 - 35 grams of protein
Intake Recommendation: Prioritize 25 - 35 grams of protein every time you eat - regardless of whether you view this as a meal or snack.
Carbohydrates are your body’s primary and preferred energy sources, specifically, the preferred energy source of your brain, heart, nervous system, and muscles.
Premium carbohydrates are rich in fiber, which offers several gut health and digestion benefits.
Here’s a list of premium carbohydrate sources.
Oats: old-fashioned, steel cut, quick
Rice: brown, white, wild, Jasmine
Other whole grains: quinoa, couscous, barley
Beans: black, white, Navy, kidney, chickpeas, etc.
Potatoes: white, red, golden, purple, sweet, Japanese, etc.
Breads: wheat, rye, sourdough, 9+-grain, etc.
Tortillas: corn and whole-wheat
Cereals: 5g of fiber per serving (or more)
Popcorn: light butter
Fruit: berries, apples, banana, orange, peach, clementine, plum, pear, pineapple, watermelon
Starchy vegetables: peas, corn, eggplant, Brussel sprouts, squashes, radishes, beets
Seving Size: a fist-size portion is roughly the equivalent of 25 grams of carbohydrates (think a medium-size piece of fruit).
Intake Recommendation: Your carbohydrate needs are highly individualized. Specifically, your needs depend on your level and type of daily activity. In short, the more active you are, the more you’ll likely benefit from an adequate amount of premium carbohydrates at most meals.
Dietary fat plays a critical role in hormone production and functioning and serves as a secondary fuel source during periods of lower-intensity exercise. There are three types of dietary fat you need to be aware of:
Unsaturated fats: Unsaturated fats should make up the majority of your fat intake as they offer several heart and brain health benefits. Optimal sources include nuts, seeds, and avocados.
Saturated fats: Saturated fats are solid at room temperature. They’re found in animal products like beef, pork, milk, and cheese and play a critical role in optimal hormone production - specifically testosterone.
It was once thought that saturated fats should be heavily limited, but recent research suggests that choosing better sources of saturated fats, such as dairy over processed or fried sources, is okay for short - and long-term health.Trans fats: Trans fats are man-made fats found in heavily processed foods such as cakes, cookies, and desserts. They should be eaten very sparingly as they have a destructive impact on health and well-being.
Here’s a list of premium fat sources.
Oils: olive, avocado, flax, coconut
Nuts: almonds, walnuts, pecans, macadamia, etc.
Seeds: sunflower, pumpkin, flax, chia, etc.
Nut and seed nutters: peanut, almond, sunflower, etc.
Avocado (and guacamole)
Eggs: yolks
Olives: green, black
Serving Size: I consider a serving of fat to provide 15 grams of dietary fat. This is typically an ounce of nuts or seeds, a tablespoon of cooking oil, or two tablespoons of nut butters.
Intake Recommendation: Your dietary fat needs are also highly individualized. Attempting to give you a unique recommendation is beyond the scope of this newsletter.
*Remember that the lists above are not restrictive nor exclusive lists. They are lists of some of the most nutritious options for each respective category to help you recognize which foods are optimal to help you feel and play your best.
How to Fuel Before Your Round of Golf
Purpose: The purpose of eating before a round of golf is to top off your energy stores and ensure you’ve supplied your body (and mind) with sustainable fuel for the next couple of hours.
Optimal fueling strategy: A balanced meal consisting of adequate protein, premium carbohydrates, premium fat, and vegetables two to three hours before you begin your warm-up.
Optimal structure:
25 - 35 grams of premium protein
25 - 50 grams of premium carbohydrates
10 - 20 grams of premium fat
1 - 2 handfuls of vegetables
*Remember that you have unique portion goals based on various factors. This is meant to serve as a sample framework, not a specific meal plan.
Short on time?: The closer you eat to the start of your warm-up, the smaller your meal should be (this allows time for adequate digestion to happen before you begin taking all of those cuts on the range with your driver).
What this could look like:
25 - 35 grams of premium protein
15 - 30 grams of premium carbohydrates*
*If you’re truly short on time, something is better than nothing. If you have less than 30 minutes until you need to be ready to warm-up, opt to prioritize a carbohydrate source. This will provide immediate fuel with minimal risk of GI distress.
Common mistake: skipping a pre-round meal with an early tee time AND waiting too long to begin fueling.
Why this is a mistake: I’m all for fasting or your own unique cadence to eating. Yet, if your goal is to perform at your best and you haven’t fueled in 12 hours (or longer), you’re not setting yourself up to play to your potential.
If you have a sensitive stomach or a lack of appetite first thing in the morning, there are still options to take to help ensure you get some source of fuel in your body prior to your round.
Consider the following:
A small piece of fruit or applesauce (baby and kid versions of fruit packets work great)
A carbohydrate-based energy bar.
A lower-calorie sports drink (or half of a regular one), e.g., a Gatorade 2 or half of a regular Gatorade.
The goal should be to get at least 15 grams of carbohydrates down in some capacity.
Pro Tip: Keep this meal simple and familiar. Extravagant or new recipes increase the risk for GI distress, which doesn’t lend itself well to playing your best round.
As a Golf Hypnotherapist, I use hypnosis to unlearn and upgrade outdated, habitual ways of feeling, thinking, and behaving that are holding you back from your potential.
Click here to schedule a free Mental Game Strategy session to learn how I can help you make playing to your potential a habit.
How to Fuel During Your Round of Golf
A hot dog and a beer at the turn don’t count as mid-round fueling.
If only…
Purpose: The purpose of eating during your round of golf is to keep physical energy high and mental focus sharp throughout the round.
Common Mistake: Most serious golfers make the mistake of being reactive in their nutrition decisions. They wait until they’re hungry, thirsty, or exhausted before making the decision to eat.
This is too late.
To maintain the energy and focus you desire throughout the round you must be proactive in your fueling choices.
Most golfers eat before (not all) a round and then again at the turn. This is outdated and not the most effective.
Here’s what I suggest:
Eat a serving of premium carbohydrates after you finish the fifth hole.
Eat a serving of premium protein, carbohydrates, and fat at the turn.
Eat another serving of premium carbohydrates after the 15th hole.
This consistent approach to fueling will enable you to maintain the level of energy and focus you need to start, sustain, and finish a round strong.
See the last section of this newsletter for a few examples of what this looks like.
Ready to harness the power of your mind and the heavily research-backed strategy of visualization to play your best round of golf?
Click here to download My “play your best round” hypnosis audio recording.
How to Fuel After Your Round of Golf
Purpose: To facilitate muscle recovery and repair, rehydration, and refuel depleted carbohydrate stores.
In short: get a meal in within an hour or two of finishing your round.
At the bare minimum, get a serving of premium protein and carbohydrates during this allotted time - this becomes more important if you walk your round.
Your Target:
25 - 35 grams of premium protein
25 - 50 grams of premium carbohydrates*
*This number is individualized based on numerous factors beyond the scope of this newsletter.
A Word on Hydration
Bringing one 17.9-ounce water bottle and having a few beers is inadequate hydration.
I hate saying that, but you and I both know I did.
The vast majority of my clients are playing their rounds significantly under-hydrated. Most people navigate each day lacking the hydration they need to feel and perform at their best.
While there’s no hard and fast rule about optimal hydration, here are a few guidelines I’ve found effective:
Monitor the color of your urine throughout the day: it should be light like lemonade, not dark like apple juice. Also, clear urine is not a sign that you’re “extra” hydrated - it means you’re low on electrolytes, which is just as destructive.
Target 70 percent of your bodyweight in ounces as your daily hydration goal. For instance, a 200-pound person would target 140 ounces per day - which is just over a gallon. This number includes all fluid intake, not just water. Coffee, tea, dairy, diet soda, and other calorie-free beverages count toward this goal.
Action: Get clear on your updated daily hydration goal.
Next, begin tracking your intake and gradually work toward that goal. If you move too quickly, you and your bladder will be unhappy. Consider increasing your daily goal by 10 - 15 ounces each week until you reach your goal.
Optimal Recommendation: Bring two non-calorie sports drinks and a minimum of 40 ounces of water.
Build Your Fuel Plan Framework
Next, it’s time to build your fuel plan framework.
Be specific with food choices you enjoy that sit well with your digestive system.
As I used to share with my high-level athletes: no NEWtrition on game day.
Here’s an example of what this could look like for you (note that each serving size will look different for every individual). This is meant to be a rough outline to give you an idea of what it looks like to adequately fuel for a round.
Pre-Round
Option #1:
Wake Time: 6:00 AM
Tee Time: 7:47 AM
Goal: Eat 30 - 60 minutes before beginning your warm-up. When eating closer to your tee time, prioritize carbohydrates - they’re your primary fuel source. If you can stomach it, attempt to eat a serving of protein, too.
20 - 30 grams of premium carbohydrates
25 - 35 grams of premium protein
Example: Premier protein shake and a banana
Option #2:
Wake Time: 6:00 AM
Tee Time: 9:17 AM
Goal: Eat 2 - 3 hours before beginning your warm-up; this can be a traditional meal.
25 - 35 grams of premium protein
25 - 50 grams of premium carbohydrates
10 - 20 grams of premium fat
1 - 2 handfuls of vegetables
Example: Four-egg omelet with ham, cheese, and veggies, and two pieces of sourdough bread
Mid-Round
*Remember to refer to the premium fuel list mentioned above for a more expansive list of potential options.
Your Targets:
5th Hole: 20 - 30 grams of premium carbohydrates
Turn:
25 - 35 grams of premium protein
20 - 30 grams of premium carbohydrates
15th Hole: 20 - 30 grams of premium carbohydrates
Sample Options:
5th Hole: a piece of fruit, high-fiber cereal, whole grain crackers, rice cakes, or handful of pretzels
Turn:
An apple and a pouch of beef jerky
An egg and cheese wrap or sandwich
A turkey and cheese sandwich with mayo, lettuce, and tomato
Overnight oatmeal (oats, milk or yogurt, protein powder, blueberries, peanut butter)
15th Hole: a piece of fruit, high-fiber cereal, whole grain crackers, rice cakes, or handful of pretzels
Your Next Step
Every newsletter will conclude with a suggested action step and further resources on the topic we discussed.
After reading today’s newsletter, make it a priority to begin outlining your fuel plan framework.
Thank you for reading today’s newsletter.
If you found it valuable, share it with a fellow golfer ready to take their game to the next level.
Until next time,
Paul
P.S. What did you think of today’s newsletter? Reply back / drop a comment below to let me know.
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