Posts Tagged ‘golf nutrition’

A protein-based diet for Golf Fitness.

A protein-based diet for Golf Fitness.

A protein-based diet for Golf Fitness.

You can’t go wrong with A protein-based diet for Golf Fitness is the subject of today’s Fitness Friday.  A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf School, located at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

On Fridays we not only present tips ourselves that will help your game, but also curate articles from well know fitness instructors in the golfing industry. Nutrition and fitness go hand in glove, so don’t try and get your body in shape without a healthy diet as well.  Rob Labritz for give you some correct steps to go about this!

“Pay attention to what you put in your body.” Surely you’ve heard that from your doctor countless times. Well, now you’re going to hear it from PGA Professional Rob Labritz.

Emphasis on a protein-based diet for Golf Fitness.

In this week’s installment of our “Become a complete golfer” series, Labritz is putting a major emphasis on nutrition. “Make smart choices,” he said. “You can’t go wrong with a protein-based diet.  It must also include fruits and vegetables without a lot of sugary carbohydrates. You do need some carbohydrates for brain function, but you don’t need the kinds that are slathered in sugar.”

Over the course of this series, Labritz has stressed the importance of keeping everything “in balance.” It isn’t just your mind and your swing. It extends to what you’re eating, too. For instance, Labritz said, if you’re the kind of person who thinks fueling up on the course means a hot dog and a soft drink at the turn, you may want to reevaluate — particularly if you’re serious about improving all aspects of your game. “Basically you’re messing yourself up pretty bad if you opt for a hot dog and Coke,” he said. “You’ll probably have a sugar high for 45 minutes and then a crash. When your body does that, your mind does the same thing. It’s hard to stay balanced.” 

Labritz is a self-described “strict eater” when it comes to life in general and believes a protein-based diet is something everyone should buy into and make a part of their lifestyle. So how do you apply nutrition to the course? Like everything else, it has to do with preparation. 

The Goal.

The goal on the course is to keep your energy high and your focus throughout. You don’t want to be full out there, but you certainly don’t want to be starving either. Labritz recommends eating a good meal 3-4 hours before your tee time. If it’s an early morning tee time and you don’t have time to get that solid meal in, here’s what Labritz suggests.

To see the rest of this story and what Rob Labritz suggests how to correct it to improve your game, go here!

Source: Rob Labritz    Mel Sole Golf School.

Related Post.

The 4 Pillars of Golf Fitness training.



Does eating before and during your round affect your score?

How do you know which foods you should be eating  before and during your round to help maintain energy and focus?  Usually trainers will recommend a combination of carbs, protein and fats.  However, everybody is different, so I would recommend you try out different foods that fit into these three groups on a non-competitive day, and see how you feel and how your body reacts.  Once you’ve found what works for you, you can eat before the round knowing you’ll have plenty of energy and enough concentration to finish all 18 holes at maximum performance! Thanks to Coach Stephen of Renegade Golf Training for this informative and important information!

“For better or for worse, what you cram down your pie-hole will affect your golf game and your handicap.” That’s a direct quote and the opening statement that I made to a group of golf instructors at a seminar last winter. Some of the instructors were familiar with my work, and knew what to expect from me. Others may have been taken aback by my bluntness, and vocabulary. Still others laughed. But this is no laughing matter.  At least not if your goal is peak performance on the course. So let’s jump right in…

What To Eat Before A Round Of Golf

The goal of the Pre Round meal is to provide a slow and sufficient energy release that lasts for the next couple of hours as well as to provide great mental concentration. Eat lightly in the two hours leading up to tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal approximately 1 ½ to 2 hours prior to play is ideal. Eat  high-quality complex carbohydrates, keep protein and fat intakes moderate since these slow down digestion. Eat slowly and chew well. Drink pure water to be adequately hydrated. Try one to two glasses prior to tee time. Never drastically alter your normal eating patterns prior to competition. Favorite foods may often give you a psychological edge.
To read what you should be eating during and after your round, go here! Source : Renegade Golf Training Pictures : jessicalettucetomato

Golf Flexibility, Strength and Good Nutrition are all that Gary Player Desires!

As a teenager I grew up in South Africa idolizing Gary Player, as Roger Fredericks did in the USA.  Player is still the greatest golfer South Africa has ever produced, and his beliefs in Golf Flexibility, Strength and Nutrition are legendary.  He has been a great inspiration to me, and I adhere to the same beliefs myself.  Listen as both Roger and Gary endorse each other with equal enthusiasm!
As a kid growing up in junior golf, Gary Player was always my favorite player, and it was during the 1997 Kaanapali Senior Classic at my golf school, that Graham Marsh (whom I had been working with for a couple of years) brought Gary over to have me video tape his swing and give him my thoughts. Needless to say, I almost fell off my chair. After I gathered myself, I began video-taping his swing and the process began.
    To read what Roger Fredericks thinks of Gary Player and his swing, click here Source :  Roger Fredericks

Can good nutrition improve your golf? I think so.

OK. This one is taking a risk. Many people don’t like to hear suggestions about eating healthier. But I’m betting that a good number of you wish to do all you can to avoid life-threatening diseases like cancer, and to play golf, etc. for many years to come. 

My epiphany came in January ’14 while watching a video about an Australian woman who, not only beat stage 4 breast cancer, but has gone on to run marathons, and to live a joyous, healthy life. 

As I’ve aged, I feel I’ve lost some energy and flexibility, plus I’m interested in being pro-active against cancer and other insidious diseases. After eating an 80% raw diet for over a year, I feel much healthier, I’ve had fun being creative in the kitchen, and I’ve lost weight, although that was just a side benefit.

Click on the image below to see Jeannette and Alan tell of their remarkable achievement.

Alan & Janette Murray-Wakelin.

Alan & Janette Murray-Wakelin.

Janette Murray-Wakelin’s doctors recommended heavy doses of chemotherapy and radiation, and she declined. Instead, Jeanette decided to research the foods she was eating, the preparation and the cooking of them. She decided to change to a raw food diet, realizing that this is the way early humans ate, and that they had no experiences with cancer and other ‘modern’ diseases.

In the 12 years since being diagnosed with breast cancer, Janette became cancer free by eating only locally grown or organic foods. She and husband Alan, at 64 and 68 years, ran a marathon in their native Australia all 365 days of 2013. Incredible!

I’ll just give you the basics here, but there are volumes of creative and delicious ideas accessible at many websites, such as you see below.

Russell James – The Raw Chef

Jennifer Cornbleet – Learn Raw Food

Jason Wrobel


A raw diet includes lots of fruits (including dried), nuts, avocados, vegetables, beans, soaked grains, and nut spreads. Try to eat 80% “raw” and alternate 20% by consuming fish (especially salmon), chicken, sauteed vegetables, and anything else you crave that isn’t ‘refined’ or microwaved.

Food in a raw diet is never cooked in over 118-degree heat, as that is believed to destroy it’s nutrients and natural enzymes, which boost digestion and fight chronic disease.

Be creative. I’ve learned to make fabulous soups in a blender, bread and energy bars in my dehydrator, chocolates, ‘ice cream’ bars, and no-noodle ‘pastas,’ with the help of my online gurus.

Finally, if you choose not to eat raw, do yourself a favor and consume organic fruits, nuts, and vegetables as often as possible. ENJOY!

Source : Mel Sole

Pictures :

The Legend of an Amazing Man – Frank Stranahan.

Frank Richard Stranahan was an American sportsman. He had significant success in both amateur and professional golf. He was ranked number one in his weight class in powerlifting, from 1945 to 1954, and he became known on the golf course and off, as the “Toledo strongman” long before the modern game combined golf and fitness. After he retired from tournament golf in the early 1960s, he became a prolific long-distance runner, competing in 102 marathons.
Frank won 10 Amateur Titles including the British Amateur (twice) and Canadian Amateur.

Frank won 10 Amateur Titles including the British Amateur (twice) and Canadian Amateur.

Frank Stranahan was one of the first to emphasize the importance of strength and fitness to golf.  He mentored many Tour Players on the benefits of exercise, including the great Gary Player, who to this day, works out diligently to keep in shape!  
Frank Stranahan was a fitness fanatic and stayed in shape his whole life.

Frank Stranahan was a fitness fanatic and stayed in shape his whole life.

Stranahan’s greatest personal feat, a footnote in anglo history, is that he helped save a British tradition unequal in world sporting competition, The Open Championship. After World War II when most American golfers avoided competing “across the pond”, Stranahan played in eight consecutive Open Championships, and was runner-up in 1947 and 1953. His personal support, along with the 1961 and 1962 wins of Arnold Palmer, revived, sustained, and returned the greatness of the Open Championship by encouraging other top Americans to compete, despite the low prize funds of that era.
Frank was the "All American Boy" with his good looks and amazing athleticism. He won 5 PGA Tour events.

Frank was the “All American Boy” with his good looks and amazing athleticism.
He won 5 PGA Tour events.

Stranahan suffered significant family misfortune. His wife Ann, whom he married in 1954, was herself a top-class amateur golfer; she finished runner-up in the 1960 Canadian Women’s Amateur.  Ann died at age 45 from cancer. His eldest son Frank Jr. died from cancer at age 11. His second son Jimmy died of a drug overdose in Houston, Texas at age 19. Stranahan’s father also died from cancer. Frank Stranahan passed away June 23, 2013, aged 90, at his home in Miami Beach, Florida, where he had lived for many years. Read more about this amazing man – click here  and to see more pictures of him, click here Source : Wikipedia Pictures : Toledo Blade   100 Percent Authentic   The Hillman Blog

5 Best Golf Snacks for Women – #5 OUTRANKS ALL for Nutrition.

Women are often more interested than men in good nutrition to help them perform better on the course. Sorry guys but too many of you do the hot dog-and-coke thing.

Choose the foods recommended below, which are easy to pack and bring to the course. Some help the body absorb calcium (much needed by women), some help to keep you hydrated, while being very low in calories, and the last one provides carbs, protein, fat and micronutrients, which will energize you through the final holes.

Susan Fornoff of gives her take on this interesting subject.

Here come the five best golf snacks for women to order up during a round, from 19th Hole editor Cheryl Stotler. Unfortunately, at most golf courses you are going to have to pack your own or risk the temptation of the hot dog at the turn. 1. Nuts to you! Remember that peanuts are not nuts but legumes; to maximize the varied benefits of varied nuts, grab a mix that’s strong on walnuts and almonds for keeping your focus, staving off inflammation and elevating your energy.  About an ounce (a small handful) should do it – preferably the organic and raw nuts you find in the produce section, not the roasted and salted ones at the golf course.  
Nuts are a good source of protein and give you sustained energy on the course.

Nuts are a good source of protein and give you sustained energy on the course.

2. Bananas are one of earth’s most perfect foods – they come in their own organic wrapper and offer not only immediate energy but prolonged energy, perfect to go the whole 18. Not only do bananas not upset the stomach, the fiber helps the digestive tract. Another plus for women: bananas help the body absorb calcium.  
Bananas are a good source of potassium.

Bananas are a good source of potassium.

  3. Good individually, celery and carrots perform even better in match play, so to speak. The carrots will help you see your 200-yard approach shot all the way into the hole, and the sodium in the celery will help keep you hydrated and strengthen your bones. And, Weight Watchers, no points! 4. Cheese and yogurt (now more portable than ever with the squeeze tubes invented for kids but ideal for our game) make the top five for women because they are full of the calcium we need for bone strength and that also staves off migraines and PMS. Low-fat cheeses offer the benefits of full-fat cheeses but with virtually none of the flavor. Opt for an ounce of a hard cheese and munch on it with an apple or some grapes for a nice light meal. 5. Perhaps the other hole-in-one on the food card, a hard-boiled egg is sometimes to be found at the turn and outranks every other possibility at the counter. With carbs, protein, fat and micronutrients, this might be the snack to propel you through the finishing holes. And guess what – studies have shown that eggs actually promote weight loss. That would be, eggs in moderation of course. Too much of anything isn’t good for us.  
Eggs are the most nutritious for a mid round snack than any other food.

Eggs are the most nutritious for a mid round snack than any other food.

We also took a look at one healthy treat that has been appearing at halfway houses and turn shacks: the so-called energy bar. Our picks in that area: Clif Bar Mini, Luna, Powerbar’s Pria and the LaraBar. Luna and Pria contain soy protein, a healthy choice for women. The LaraBar is all fruit and nuts, a healthy combination, but with more calories and fat than the other bars. The Clif Bar Mini seems well suited to golf — easy to chew, no coating to melt on the hands, no crumbling, and only 100 calories. And that’s enough of that health talk. Time to get to the tasting bar for the 19th Hole. Yippee!!
Souece : Susan Fornoff   John Schilling  Jonas Tana  Chris le Croy Pictures : Suzie Duke  Faruk Ates  David Guo