Breaking Medical  NEWS:
"If You Eat Like Crap, You Play Like Crap"
Hi, I’m Richard Green,

A retired, often over-opinionated, 60-year-old who is completely obsessed with the game of golf. 

I’m not a PGA pro, but I used to be a damn good amateur back in my heyday. 

Today, I am a retired nutrition research scientist, and over the past 35 years, I have used my knowledge to dramatically improve my game and the play of many other die-hard golfers.
Now that I’m retired, I spend most of my days draining putts at my local golf course here in Scottsdale, and the rest of the time, I spend researching the peer-reviewed scientific journals for the newest nutrition innovations. 

I have the utmost respect for fellow golfers, and I’m going to do everything in my power to teach you some of my favorite “nutrition tips” to help you: 
  •  Drive the ball longer and straighter

  •  Improve your mental focus for consistency and pinpoint accuracy
  •  Play with balanced energy so you don’t start too fast or fade at the turn
What's The Missing Link In Your Golf Game?
Throughout the years, I’ve discovered the “missing link” that keeps most golfers from longer, straighter drives and lower scores. 

Simply put, it’s the foods they eat—or don’t eat. 

I always shake my head when I see golfers investing all their efforts (and money) on new equipment and gadgets and constantly tinkering with their swing mechanics without even CONSIDERING what they’re putting into the very “machine” that powers their swing: the human body.

You can have the best equipment in the world, with great swing mechanics, but if you don’t feed your body the proper nutrients it needs to sustain energy, mental focus, and power... 

You’re going to continue to struggle with accuracy, power, and consistency.

What’s worse, bad nutrition REALLY sticks out like a sore thumb as we begin to age.

Some of those young-gun, 20-something, PGA whippersnappers can eat junk all day and get away with it; but believe me, it catches up with you quickly. 
Before I get to the 9 Simple Nutrition Tips for Better Golf, I want to share quick story...
My buddy Chuck is part of our foursome. He’s 55 years old, 5’10”, and about 40 pounds overweight. Not surprisingly, he’s far from a model of health. On top of that, he’s a ball of stress. I hate to say it, but Chuck has a lot more to worry about in the game of life than the game of golf—and he’s not that good of a golfer.

Before we play in the mornings, Chuck usually wolfs down a few pancakes or donuts along with a big glass of orange juice. (Not good food choices for reasons I’ll explain later.)

When Chuck steps up to the first tee box, he’s usually over-stimulated, his nerves get the best of him, and his wicked slice rears its ugly head, leading his tee shots to end up in the rough—sometimes even in the opposite fairway.  
Then, at the turn, Chuck’s energy starts to fade and his driving accuracy and distance go out the window like a baby with the bath water. Soon he loses the mental focus he needs for his short game, and he completely falls apart at the seams, 3- or 4-putting most of the remaining holes. 

Then, like clockwork, Chuck bitches and moans about his clubs and that damn assistant pro that screwed up his stroke. 

Now, even though Chuck has better equipment than everyone in our foursome, and even though he constantly spends LOTS of time and money tinkering with his swing mechanics, he has still come in last at nearly every round of golf we’ve played over the last five years.
Because, much to my dismay (and despite my constant badgering), Chuck neglects the most important part of his game: his "inside game."

I'm talking about GOLF NUTRITION.

Even more frustrating, eating “the right foods” can actually be very simple — if you talk to the right person who can walk you through it. That’s where I come in.

Does any part of Chuck’s story sound familiar? 

If so, the good news is we can fix these problems by simply fueling your body with the correct nutrients. Not only will this help you play better golf, but you will drop belly fat and be a lot healthier, too. 

With that in mind, let’s get to it with my...  
9 Simple Nutrition Tips for Better Golf
Tip #1:
Balance Your Meals
Combine carbohydrates, protein and healthy fats at every meal. A lot of golfers think they need to load up on carbohydrates in order to play their best golf, but the most important considerations are maintaining stable energy levels and staving off hunger (and distraction). Research shows that combining certain slow-digesting
 “smart” carbs along with protein and healthy fats promotes steady energy levels throughout a round while keeping hunger at bay.

I’ve discovered that a diet high in protein (around 30%), moderate in carbs (around 40%), and moderate in healthy fats (around 30%) works best for most golfers, and even better, it can be easily followed in and out of season. But don’t worry about these percentages too much. There’s an easier way to keep track of what you’re eating, and I’ll cover that shortly. And by the way, if you don’t quite know the difference between proteins, carbs, and fats, and more importantly, what foods they are found in, don’t worry, I’ll be covering that too. 
Tip #2:
Plan Meals In Advance
Simply put, most people are going to eat what’s convenient and available. Along those lines, if you don’t have healthy food options readily available, there’s a good chance you’re going to opt for convenience: junk food. And when it comes to performance, garbage in equals garbage out. As cliché as it may be, if you fail to plan, you plan to fail.
Sure, in today’s fast-paced, busy world, it can be difficult to plan your meals ahead of time so that you have healthy foods readily available on and off the course. However, with just a little bit of planning, you can, and I assure that you can see a remarkable difference in your game. You can also see a complete transformation in your power, focus, and energy levels. Take time to prepare your meals and snacks in advance and take them with you on the go. 
Tip #3:
No Big Meals 2 - 4 Hours Before Tee Time
What’s worse than being hungry during a round of golf? Dealing with digestive discomfort, whether it be bloating, indigestion, or simply feeling stuffed. Generally speaking, it takes about 3 – 4 hours for the initial stages of digestion, and when you have food in your belly, your body’s priority is digestion.
That means that blood is diverted to your gut—with less going to your muscles and brain, which can negatively affect mental concentration and physical performance. If you’re going to eat a full-size meal before you play, try to have it at least 2 hours before tee time. 

And it’s always a good idea to make your pre-game meal a “familiar” meal so that you know you’re not going to have to deal with any digestive distress. If you’re worried that you may get hungry, just bring a small snack with you. 
Tip #4:
Reduce Sugar Intake
When it comes to bad golf, sugar is public enemy number one. On average, my calculations show that the typical American eats nearly 150 pounds of sugar per year–that’s equal to 3 POUNDS per week. That’s one giant bag of sugar. (Heck, at 150 pounds, you can give it a bag of clubs and add it to your foursome.)
If you want a surefire way to impair focus, concentration, and your mind-body connection (called interoception), eat plenty of sugar and refined carbohydrates. In fact, if you’re looking for an edge on the members of your foresome, just “treat” them to any number of sugar-laden junk foods, including breakfast cereals, pastries, donuts, granola bars, candy bars, you name it.

Highly refined, heavily processed carbohydrates like added sugar do a number on your energy levels. Sure, for a brief period of time, you’ll experience a nice rush of energy, which is likely to be swiftly followed by an energy crash, which most people respond to be reaching for even more junk food. Then the vicious cycle repeats.
And if that’s not enough, when consumed in excess (like most people do), added sugars may contribute to an unhealthy inflammatory response, obesity, diabetes, and cardiovascular disease. Excess sugar can negatively affect the immune system, and it can accelerate aging. Even more, studies show that sugar lights up 
areas of the brain similar to an addictive drug, disposing you to crave sugar in a virtual addiction. No wonder we can’t get enough.

This is why, based on current research, I recommend that golfers limit their intake of added sugar to a MAX of 30 grams a day. If you have a gut to lose, drop your sugar and watch it disappear. 
Tip #5:
Eat More Fiber
Simply put, fiber is a nutrition all-star, and if fiber were in your foursome, it would be giving you strokes on every hole. It’s just that darn healthy and good for you.

Dietary fiber promotes a healthy digestive tract, cleansing, and regularity, improves glycemic control (your ability to process carbs), slows gastric
emptying, helps you feel fuller longer, reduces calorie intake, and enhances weight loss. 

Certain fibers also help feed the healthy bacteria in your gut, which can have a beneficial effect of your immune system, brain health, mood, appetite, and more.

All those benefits…yet, most people don’t consume nearly enough. According to the American Dietetic Association, the average American consumes a paltry 15 grams of fiber per day—about half the recommended intake. Guess what? High fiber intakes are associated with healthier body weight, better carbohydrate management, better digestive system health, better heart health, and more. Low fiber intakes, on the other hand, have been linked to excess body fat, and I’m sure you can guess the rest.

Shoot for at least 30 grams of fiber per day from a variety of colorful vegetables and fruits, legumes, nuts, seeds, and minimally processed, true whole grains.
Tip #6:
Eat At Least 30 Grams of Protein At Your First Meal And Continue Eating Protein  At Each Meal Throughout The Day
When it comes to dropping fat, increasing muscle mass, improving appetite control, reducing cravings, boosting metabolism, and supporting steady, sustained energy levels, there’s arguably not a more important, well-established dietary intervention than optimizing your protein intake.

In Nutrition 101, we’ll talk more about how much protein, how to spread out your intake through the day, and what the best sources of protein are. For now, just know that it’s a good idea to eat a portion of protein at each feeding to help manage appetite, support metabolic function, and keep your metabolism humming. 

While it’s important to consume protein-rich foods at each meal, there’s arguably not a more critical time to do so than your first meal of the day. Eating 30 – 40 grams of protein at the first meal of the day helps reduce hunger and cravings, improves food choices the rest of the day, reduces caloric intake, promotes better, more stable energy levels, and helps reduce body fat.
Tip #7:
Focus On Portions, Not Calories
Have you ever been on a nutrition program that required you to count every calorie and track every gram of fat, carb, or protein you ate? I have. While tracking calories and macronutrients can be a useful tool in the short-term, it takes an enormous amount of work and can be very confusing. 

However, in the long-term, playing the numbers games is neither practical nor effective at leading to 
lasting change. Here are some problems with playing the numbers game:
  •  Numbers don’t tell us about quality of food intake
  •  Numbers are often wrong
  •  Numbers don’t tell us about nutrients
  •  Numbers don’t tell us about our internal                             environment
  •  Numbers put the emphasis on external rules                     instead of internal instincts like hunger and                       satiety
That’s why I recommend focusing on portions instead of calories. What are portions? A portion of carbohydrates is an amount equal to the size of your cupped handful, while a serving of protein would fit in the palm of your hand with a thickness equal to that of a deck of playing cards. Meanwhile, a portion of veggies is equal to the size of 
your fist (although you really can’t go overboard on fibrous veggies), and a portion of fat is about the size of your thumb. 

What’s great about using your hand as your guide for portion sizes? You can take it anywhere. Not only that, as bodies vary so, too, do needs, and your hand is proportionate to your body. Smaller people with smaller hands need less, while larger people with larger hands need a bit more.

On average, most will do best with 3 – 4 meals per day, and a general guideline is to combine a portion of protein, a portion of veggies, and a portion of healthy fats at each meal. Depending on your activity level, body type, and whether or not you’re trying to lose fat, you can include a portion of carb-dense foods at some or all meals as well. Don’t worry, food recommendations are coming.
Tip #8:
Drink Lots Of Water
Another very important key to hitting longer, straighter drives and dialing in those short precise shots with your wedges is remembering to drink lots of water. In fact, hydrating properly is arguably the most important variable for performance. Let’s put it this way: Your body is made up of about 60% water…or at least it should be.
Being dehydrated by as little as 1 or 2% of your body weight can impair both mental and physical functions? That includes energy levels, hand-eye coordination, balance, driving power, mental focus—everything. In other words, not drinking enough water can impair your focus, distance, consistency, and overall performance. 
The fact that water is vital for peak performance is unequivocal.

How much water do you need? Water needs vary significantly from person to person based on body size, activity levels, temperature, humidity, food choices, and more. At a minimum, a good starting point for most is about 2 liters of water per day. On days you’re playing golf, here are some general guidelines:
  •  About 2 hours before tee time,                 drink about 16 ounces of water. 
  •  About 15 – 30 minutes before you             tee off, drink another 8 ounces.
  •  During play, drink at least 3 – 4                 ounces per hole.
The key is to drink water even when you’re not thirsty, because by the time you feel thirsty, you’re already too low. So put away those diet soft drinks and sugar-filled fruit juices. Instead, replenish your body with lots of pure water. 
Tip #9:
Eat Your Fat
It may be hard to believe that eating fat—the RIGHT fats—can help your golf swing, but it can in a BIG way. When it comes to dietary fat, it’s just as much about what you don’t eat as what you do. That’s why it’s a good idea to replace less healthy fats (such as soybean, canola, corn, cottonseed, safflower, and sunflower oils), which are typically found in processed/packaged foods, with healthier fats such as:
  •    Raw nuts and nut butters
  •    Raw seeds
  •   Olives and extra-virgin                    olive oil
  •   Fatty fish and shellfish                    such as salmon,                              anchovies, sardines,                        oysters, mussels, and                    herring                                   
  •   Fresh coconut, coconut                  milk, and extra-virgin                      coconut oil
  •   Butter and ghee (from                    pasture-raised cows)
  •   Avocados and extra-virgin            avocado oil
  •  Other cold-pressed extra-             virgin oils such as walnut,             macadamia nut, and hemp
You see, healthy fats play a role in virtually every bodily function, including manufacturing and balancing hormones (for those guys out there concerned about testosterone levels), forming the brain and nervous system, and helping transport and increase absorption of fat-soluble vitamins and antioxidants. Not only that, healthy fats can promote a healthy inflammatory response. 

Conversely, when you consume a diet rich in processed foods, your balance of fats swings wildly in favor of the unhealthy fats mentioned above, which results in unhealthy levels of inflammation. This can have obvious negative consequences on overall health, recovery ability, joint comfort, physical function, and more. Conversely, swinging fat intake in favor of healthy fats helps to soothe and strengthen joints and promote recovery. We’ll cover the specifics on healthy fats in a minute. 

So there you have it, my 9 Simple Nutrition Tips For Golf. Follow these guidelines and your scores will dramatically decrease while your health and vitality skyrocket. In just a bit, I’ll share a special report I call “Nutrition 101”… so you can put the above information to work. 
But first, let’s talk about foods that you should be eating before, during, and after play. 
Foods to Eat Before Golf
How soon before a round is “before golf,” you ask? I recommend eating your last full-size meal about two to four hours before you tee off. Your “pre-game” meal should be familiar (so as to avoid discomfort) and satisfying (leaving you feeling comfortably full but not stuffed), and it should help support steady, consistent energy so that you can to play great golf all day. 

Just a quick note…while the pre-golf meal is important, if you wait until before your round to focus on nutrition, it’s too late. In other words, you can’t “fix” an overall crappy diet by eating healthy once in a while. Metaphorically speaking, if all you ever worked on was your driving and neglect your iron play and short game, your complete golf game is likely to be pretty poor, and your scores will reflect it.

With this in mind, a good pre-golf meal should consist of a portion of protein, a portion of smart carbs, a portion of veggies, and a portion of healthy fats.

Here are some practical examples of meals that you can eat 2 to 4 hours before tee time:

Remember, we are talking about appropriately-sized portions, not the supersized portions you get at restaurants.
  •    A 3-egg omelet made with veggies and a little                   meat (e.g., ham) along with a piece of fruit.
  •    A bed of mixed greens dressed with a lemon                     vinaigrette (made with olive oil) topped with                     grilled chicken and pumpkin seeds with a small                 baked sweet potato.
  •    Grilled sirloin with sautéed asparagus and a side             of black beans.
Remember, we are talking about appropriately-sized portions, not the supersized portions you get at restaurants. 
5 Foods to AVOID Before Golf
Avoid drinking alcohol. Beyond the obvious effects it can have on physical performance (motor control), it can also have a diuretic effect. 

Despite what many believe, moderate coffee consumption does not cause dehydration. In fact, studies show that it provides similar hydration properties as water when consumed in similar amounts by folks who are adapted to caffeine. However, drinking too much coffee/caffeine before a round of golf can ramp of the nervous system and lead to anxious nerves.
Avoid eating candy, sweets, most energy bars, and other packaged foods high in added sugar such as granola bars, ready-to-eat cereals, donuts, pastries, etc. These highly refined “foods” typically lead to a quick surge in blood sugar followed by a rebound crash in energy levels, which can leave you feeling lethargic, anxious, and groggy.
Avoid most sports drinks and energy drinks, which are essentially liquid candy. In other words, they can lead to the same type of rebound energy crash mentioned above. 

Avoid eating fried foods, junk food, and fast food such as burgers and fries, pizza, and other processed garbage. Remember, garbage in equals garbage out. Even more, these types of foods can lead to digestive distress and leave you feeling heavy, sluggish, and uncomfortable. 

Foods to Eat During Golf
The average round of golf is 227 minutes, and it’s estimated that players walk over 5 ½ miles. Most of the time is spent at a moderate intensity level, and research suggests that players (walking and carrying) can burn over 1,000 calories during a round.

While the pre-game meal is important, you also have to pay attention to nutrition during your round to make sure you have as much energy near the end of your game as you had at the beginning. During a round, your body is rapidly using stored energy to fuel all your golf-related activities—swinging, walking, going up and down hills, bending over, squatting, etc. As your energy stores are used up, you can experience fatigue, both mentally and physically. 

What’s more, remember that you need to pay close attention to hydration. After all, you’re losing body water through perspiration—both what you can and cannot see—which can magnify this fatigue. 

With this in mind, the foods you eat during golf should help you sustain your focus energy 
levels, and performance. Of course, since you’re out on the course, it would be difficult to bring an entire meal with you consisting of complete portion sizes of proteins, carbs, and healthy fats, so I recommend convenient snack items such as the following: 
  •  Trail Mix: make it yourself using walnuts, almonds,           cashews, pumpkin and sunflower seeds along                   with a small amount of no-sugar-added dried fruit           like apricots, apples, or raisins.
  •  A protein powder that you can easily mix with                   water along with some walnuts.
  •  A banana with a handful of almonds.
  •  Slices of deli meat wrapped in a piece of cheese.
And remember, keep drinking water to replenish what you’re sweating out. You might even add electrolyte tablets to replace the electrolytes (e.g., sodium, potassium) that you’re losing. I recommend 6 – 8 ounces every two holes at the minimum.
Foods to Eat Within 
60 Mins After Golf
Once the round is done, most people give little thought to nutrition. In fact, this is the time when most recreational players hit the clubhouse, grab junk food, and wash it down with the alcoholic beverage of choice. This is a BIG mistake! Your post-golf meal is just as important as your pre-round meal. Here’s why: 
  •  If you’re walking and carrying your bag, a round of golf can burn over 1,000                     calories. While the body uses a mixture of carbs and fats to fuel the activity, it’s               likely that carbohydrate stores (called glycogen) will be largely used up since the             body has a limited capacity to store them. Research shows that the body is                       particularly adept at replenishing glycogen in the hours immediately following                 activity. Therefore, carbs are important to consume after a round.
  •  Exercise, such as golf, results in the body breaking down proteins (muscle), and               research consistently shows that providing protein after exercise helps the body             repair damaged proteins while shutting down the breakdown process. In other               words, post-golf protein supports recovery and repair.

  •  Regardless of how much water you drank during a round, there’s a good chance             you need to focus on hydration. Research shows that the average player loses                 about 2 ½ pounds during a round of golf. Guess what? That’s not fat loss. It’s                   water loss. As a rough guide, that equates to about 50 ounces (over 6 cups) of                 water lost.
Now, I would like to circle back and talk about my special report “Nutrition 101”. To be honest, there is a lot of confusion about nutrition. I believe the main reason why is that there is A LOT of misinformation out there.
That’s why my friend and colleague Dr. Kip Boonster, M.D., and I have collaborated on a SPECIAL REPORT guiding you through various food groups breaking down nutrients and giving exact examples of…
  •  Proteins for Better Golf
  •  Smart Carbs for Better Golf
  •  Healthy Fats for Fantastic Golf
  •  Foods to Never Eat
  •  Plus Recipes, Cooking Tips                 and More...                                                                                  
This is the EXACT info you need… trust me, it’s not some flimsy report that has a few pages. Nope… it provides MORE than you could ever ask for. If you’re serious about taking your golf game to the next level, you HAVE to get a copy of this SPECIAL REPORT into your hands now. It will enhance your health and improve your golf game.

The great news is, when you grab your copy of Nutrition 101 you will also receive these TWO exclusive BONUS Reports for FREE
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Order Nutrition 101 within the NEXT 24 hours and you’ll receive, as a special thank you, a Bonus Report.
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