During the golf season I tend to eat healthy foods throughout the week. I find if I eat a lot the night before a competition, I feel tired and weak the next day - almost as though I am still too full from the night before. For me it’s all about eating at the right times of the day.
9-9.30am – Breakfast. This has to be between these times. I always opt for porridge with semi skimmed milk and no sugar. I like it really thick as this tends to keep me fuller for longer.
12.30-1.30pm – Lunch. Again, I find that eating between these times keeps my energy levels high. I usually go for beans, rice, soup or brown bread. A tuna sandwich is often on the menu as the protein keeps me full without giving me that lethargic feeling.
5-6.30pm – On an evening I will have a normal, home cooked meal. I usually include carbohydrates such as rice or pasta.
Throughout the day, my snacks would include fruit, power bars, nuts and the odd cup of tea!
FOOD ON THE COURSE
When I’m on the course, I always find dried and fresh fruit as well as nuts the best option. I take lots of bottled water with me, as well as the odd energy drink.
MEALS ON THE EVENING BEFORE A COMPETITION
I find fish, chicken and a good rice dish perfect on the eve of a competition, also bed before 9.30pm and eating before 5pm really helps. There is no substitute for a good night of sleep to help you feel refreshed for your competition.
If I am being honest, I am not a huge fan of going to the gym, as I get injured a fair bit by doing so. I believe you can do all of your workouts in the comfort of your own home. The following is a small insight into what I do:
1. Loads of stretching before and after play.
2. 15 mile bike ride, 3 times a week.
3. 5kg-8kg mini weights on arms only.
4. 30 min runs on an evening.
I find the mini weights really good, as it’s important for my golf swing to have a strong upper body as it helps with movement through the ball. The running and bike rides are an easy way of keeping fit off the course, too.
SPORTS THAT HELP MY GAME
NONE……..is the simple answer. I used to play tennis, but anything that needs you to run and use your feet is a no-go, as Rory showed last year, by playing football and missing The Open.
I class riding a road bike as a sport which is very good for increasing strength in my legs. Also, long walks are good for this too.
BALANCE BETWEEN GOOD AND BAD EATING
This is not meant to sound like a robot schedule, my rule is that after a -3 round of golf or better, I allow myself a treat as a reward. It is very important not to deprive yourself of things completely.