Elite Athletes Nutritional Performance Program
Elite athlete's nutritional performance program is a way to maximize energy, increase lean body mass, loses fat, and increases your performance through eating correctly.
Nutrition plays a vital part in your performance on and off the golf course. How you fuel your body will make or break your performance.
High Fiber Carbohydrates = Prolonged energy
Proteins= building blocks of the body.
Healthy Fats = Nourish the brain
When your body lacks the proper fuel to perform, there is no way you can play tournament golf at an elite level. Proper nutrition is about fueling to play high-performance golf.
Rule 1. Think of food as the fuel that powers and gives you energy.
Rule 2. 5 days a week eat the right food. The other 2 days you can eat what you want in moderation.
Rule 3. Eat the proper foods that include the proper mix of carbohydrates, proteins, and fats.
Rule 4. Drink 1 ounce of water per body weight every day. When playing in a tournament, you should be drinking a minimum of 4 (16oz bottles of water) for 18 holes. If you are playing in humid and hot weather, you should increase your water intake.
By drinking the proper amount of water, you will be sufficiently hydrated, which will increase your performance. If you do not drink enough water, you will become dehydrated which causes decreased performance.
I want you to eat 5 or 6 meals and snacks a day, which means you will be eating some food every 2.5 to 3 hours. By eating that often, your body will function at a higher level and burn energy more efficiently. Also, by eating more frequently, you will be less likely to overeat.
Eating with a purpose is the same as training and practicing with a purpose. First, you must understand the process of why you should eat this way and then implement this process. Once you have implemented this proper nutrition program, you will notice that it will become a way of life.
ELITE ATHLETE'S RULE 1: EAT SMALLER PORTIONS MORE OFTEN.
By eating 5 to 6 small meals a day, your body will efficiently regulate your blood sugar level which will give you more energy, build lean body mass, and lose body fat. Eating incorrectly will cause your blood sugar level to fluctuate in a manner that will hinder your performance in practice and tournaments. One of the best methods to avoid overeating is to pay attention to the size of your portions. 6 oz is a generous portion for meat, chicken, or fish. Rice portion should be the size of an orange. You can eat as many veggies as you like.
Rule 2: EATING SCHEDULE
Planning and determining what you will eat is the elements that will make your schedule successful and easy to follow. Option 1 schedule:
6:30 am: Meal 1 BREAKFAST: oatmeal with fruit or egg white omelet, juice, low-fat milk
10:30 am: Meal 2: Fruit, protein drinks
12:30 pm: Meal 3 Lunch: Tuna sandwich on whole wheat bread fat-free mayonnaise, turkey sandwich lettuce, tomato or have one as a salad.
4:30 pm: Meal 4: trail mix, fruit, a protein drink
7:30 pm: Meal 5 DINNER: Grilled chicken, salmon, salad, veggies (no bread)
9:30 pm: Meal 6 Fruit (banana, apple, grapes
Option 2 Schedule:
Training session during the afternoon
7:00 am Meal 1 Breakfast: oatmeal +fruit, whole grain cereal fruit, ½ chicken breast, whole grain toast +honey
10 am Meal 2: protein drink/fruit (apple, Banana, grapes)
12:30 pm Meal 3 Lunch: chicken breast on 8-grain bread +fruit, water
2pm-4pm: Training session
4:30 pm Meal 4: fruit or power protein shake
6:30 pm Meal 5 Dinner 6 oz lean meat, chicken, fish, vegetables, no bread
8:30 pm: Meal 6 Grapes, Apple, popcorn no butter
Protein powder drinks will help accelerate the recovery of your training sessions. These shakes can be made by mixing protein powder with water. This will help build lean body mass and reduce body fat.
I believe you must take a day off and eat what you want for 1 day. When you train and practice at least 5 to 6 days a week, a one day splurge will not hurt.
TOP 5 PROTEIN SOURCES
Fish: Salmon and Tuna
Chicken and Turkey Breast
Eggs and Egg Whites
Lean Red Meat
Low-Fat Dairy Products
TOP 5 FAT SOURCES
Nuts: Almonds, Cashews, Walnuts
TOP 5 CARBOHYDRATES SOURCES
Whole grain bread
Potatoes: Baked, Sweet, mashed
Beans: Black, Lima, Kidney