Improve Your Nutrition and Your Game, Part 3

In part 1 and part 2 of this article series, we discussed the fact that while golfers will characteristically do everything in their power to tweak their game, many neglect one of the biggest contributing factors to their physical and mental success – nutrition. We also discussed some of the major reasons explaining why nutrition is often neglected by golfers. Finally, we discussed 5 important links between golf and nutrition, including how good nutrition can impact body composition, recovery, mood and concentration, and health. In this 3rd and final part of the series, we’ll share with you some practical strategies for improving your food intake and garnering some of the aforementioned benefits.

The Wild, Wild West
The phrase “Western Diet” is typically used to describe the dietary habits popularized in North America. As these dietary habits are becoming increasingly popular in Europe and other parts of the non-Western world, it may be necessary to find a new name for this type of eating in the next few years.

So, what is the “Western Diet?”

Well, this “diet” is categorized by lots of processed ingredients, sugars, refined carbohydrates, and animal fats. It’s also characterized by a low intake of fruits and vegetables, healthy plant fats and marine lipids, and fish.

As most of you know, it’s this “Western Diet” that’s been linked to most of the “Western Diseases.” These include cardiovascular disease, obesity, diabetes, cancer, and more. Interestingly, researchers in the UK, in Canada, and in the US have found that this diet may also be responsible for increased violence and aggression as well as decreased cognitive test scores and attention span in both school children and adults. Finally, this “Western Diet” has also been linked to the loss of bone (osteoporosis) as well as muscle size and strength (sarcopenia) with age.

So, what might this “Western Diet” look like? Well, here’s an example menu, taken from one of our very own Precision Nutrition clients before starting work with us.
Breakfast
Bowl of cereal (with milk)
Orange Juice
Coffee, cream and sugar
Snack
Bagel with cream cheese
Coffee, cream and sugar
Lunch
Sandwich (2 slices wheat bread with mayo, lettuce, tomato, cheese, and lunch meat)
Chips or crackers
Diet Soda
Snack
Handful of mixed nuts or candy at the office
Pepsi
Dinner
Lean Steak
Mashed potatoes
Asparagus
Glass of wine
Snack
1-2 Beers or Coolers
Bowl of popcorn
Note: this individual typically exercised after work.

Now, most people would consider this plan above a “good day.” And although it’s not the worst we’ve seen, this type of intake could definitely use an overhaul.

The Habits
Before doing the overhaul, it’s important to first start with a firm basis for making the necessary changes. At Precision Nutrition, we always begin by consulting, what we call, the 5 Food Habits. Each of these habits is simple and is in place to direct food intake at each meal.

Habit #1 Eat every 2-3 hours.
Most people following a “Western” type intake eat somewhere around 2-3 meals a day with some sort of “see-food” snacking pattern between meals. If they see food, they snack on it. Now, this is an inadequate way to feed the body, especially if you’re physically active.
Research has demonstrated that eating every 2-3 hours is one of the most important changes you can make to your diet for both health and body composition. Regular feeding intervals stimulate the metabolism, balance blood sugar, and help maintain your lean mass while giving your body a reason to burn off your extra fat mass. So make sure that when it comes to eating, you jump on the every 2-3 hour train.

Habit 2: Eat complete, lean protein with each feeding opportunity.
It’s important to eat complete, lean protein with every meal. Sure, some experts will have you believe otherwise, suggesting protein is somehow harmful, unnecessary, etc. However, we have to emphasize the fact that we are after the best of all possible worlds – the best health, the best body, and the best
performance and the truth is, it’s hard to achieve all three of these with a sub-optimal protein intake. Now, it’s true that you may be able to reach protein optimization without eating complete lean protein with each feeding. But we’ve found this very hard to do. So make it easy on yourself and just follow habit #2. Here’s how to do it:
Women should eat 20-30 grams of protein per meal (this typically amounts to 1 portion the size of their palm) and men should eat 40-60 grams of protein per meal (this typically amounts to 2 portions the size of their palm.
Note: for specific examples of lean complete proteins, consult the Precision Nutrition System at www.precisionnutrition.com.

Habit 3: Eat vegetables with each feeding opportunity.
This is something your mom and grandma have been harping on for years, so it’s about time scientists have finally caught up. Science has demonstrated that in addition to the micronutrients (vitamins and minerals) packed into veggies; there are also important plant chemicals (phytochemicals) that are essential for optimal physiological functioning. Plus, veggies are rich in base-producing chemicals, leading to a better acid-base balance in the body.
We could go on and on about the value of veggies and we actually do spend more time discussing their value in our Precision Nutrition System. However, for now, let’s keep it simple. Here’s a great way to ensure that you’re getting enough vegetables – eat 2-3 servings (a serving of veggies is about 1/2 a cup) with every feeding opportunity. (And yes, that means you’ll be eating veggies every 2-3 hours.)
Follow this habit and you’ll be getting 10-15 servings of cancer-fighting, free-radical destroying, acid neutralizing, and micronutrient rich power per day. This is one habit that no one can argue with!

Habit 4: If fat loss is your goal, eat veggies and fruits with any meal; “other carbs” only after exercise.
Another way of saying this is: if you’ve got fat to lose, you’ve got to earn those higher carb meals by exercising first! Want bread, pasta, rice, sugary foods, etc.? You can eat them - just be sure you focus more on the whole grain varieties and save them until the 1-2 hours after you exercise.
Note: when it comes to body composition change, this carbohydrate timing strategy is the single-most effective strategy we’ve ever used to kick-start fat loss in those with stubborn and hard-to-remove body fat stores. Further, it also has been great in minimizing fat gain in those interested in gaining muscle.

Habit 5: Eat healthy fats daily.
About 30% of the diet should come from fat – not much less, not much more. Sure, it can be stretched out to between 20-40%. And in some extreme cases where very specific goals have to be achieved with individuals of a specific body type, it could even be as low as 15% (when carbohydrate intake is much higher) or as high as 60% (when carbohydrate intake is much lower). However, for now, let’s stay simple. Let’s stick with 30% as a good baseline of health fat distribution.
Now, this whole 30% of the diet thing looks more complicated than it really is. Eating this way is easy. All you have to do is focus on adding the healthy monounsaturated fats (say, from extra virgin olive oil and avocado) and polyunsaturated fat (say, from fish oil supplements) into your diet, and you’re all set. By adding these into your diet of fruits and veggies, carbs when earned, and lean proteins, your dietary fat intake should balance itself right out.
*Note: for more information about this habit-based approach to nutrition, please consult the Precision Nutrition complete dietary system at www.precisionnutrition.com.

The Shape-Up
Now that you know the rules, it’s fairly easy to critique the example “Western Diet” provided above. You simply have to ask yourself the following questions at each meal:
1) Did this person eat every 2-4 hours?
2) Did this person get lean, complete protein with each meal?
3) Did this person eat veggies with each meal?
4) Did this person save their carbs until after exercise?
5) Did this person include healthy fats?

CHART!!!

As you can see, the typical “Western Diet” is often too low in protein, too high in carbohydrates, too low in vegetables, and too low in healthy fats to support the nutritional needs of most exercisers.
How about your diet? How does it stack up to the habits above? If it falls short, you could be compromising your health, body composition, and performance without even knowing it.

Summary
In the end, the typical “Western Diet,” although normal and comfortable for most, has, for decades, lead to poor health, obesity, and high rates of lifestyle-related disease. And although most athletes believe that they are immune to these effects, this couldn’t be further from the truth.
To improve your intake and your performance, use the 5 Habits discussed above to guide your food selections. In doing so, you’ll not only improve your health, you’ll also improve your game.

About the Authors
John Berardi is a faculty member at the University of Texas at Austin in the department of Health and Physical Education. He’s also the Chief Scientific Officer of Precision Nutrition (www.precisionnutrition.com) with clients including the Royal Canadian Golf Association, the Toronto Maple Leafs, the Canadian National Cross Country Ski Team and the Canadian National Bobsleigh and Skeleton Team.
Phil Caravaggio is the Chief Operating Officer for Precision Nutrition, a leader in nutrition planning and education for athletes and the recreationally active. To find out more about the Precision Nutrition system, visit www.precisionnutrition.com.

Comments

[Club Crazy]

Is there any attention given to caloric intake? This diet seems a little focused on regularity of eating and not so much about what you are eating.