Better Golf With Fitness

The Next Banned Substance

This is from Men's Health magazine:
"Phosphatidylserine (PS), a newcomer on the dietary supplement scene, may help improve your golf game, report German researchers.  When golfers with handicaps ranging from 15-40 took 200mg of PS daily for 6 weeks, their combined levels of accuracy increased nearly 25%.  That's because PS may help dampen stress hormones, allowing you to concentrate better, say the researchers, who will test a PS-infused snack bar on golfers later this year. "

I might want to be part of that test, I need any help I can get!  I get stressed pretty easily on the course, especially on the first hole when the group behind us is watching.  Definite performance anxiety!

To check out the study, go to:
www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2217563

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?”

Improve Your Nutrition and Your Game, Part 2

In part 1 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 promised to come back and share with you 5 important links between golf and nutrition. Well, we’re back.

5 Ways Nutrition Can Improve Your Performance

By John Berardi and Phil Caravaggio

If you knew that eating and supplementing a certain way would
a) lower your body fat %,
b) increase your muscle strength,
c) improve your bone health,
d) allow you to recover faster from exercise,
e) increase your distance off the tee,
f) improve your mood,
g) reduce your feelings of anxiety and anger,
h) increase your concentration and creativity,
i) improve virtually every health marker known, and
j) help you play better as a practice session or match progresses

Improve Your Nutrition and Your Game, Part 1

By John Berardi and Phil Caravaggio

What About Nutrition?

New golfers and veterans alike often share one characteristic. They’ll spend countless hours and/or dollars to improve their game. They’ll look for the best coaches to perfect their swing mechanics. They’ll shop for the best equipment to get more precision and distance. They’ll work with the best conditioning coaches to improve their muscle strength and their rotational power. Heck, they’ll even talk with sport psychologists to learn all about maintaining their composure, focus, and concentration. And all of this comes in the name of becoming a better golfer.

Yet, amid all this change, there’s one thing that most golfers forget to alter. And that’s their crappy diet.

Fat Recommendations - How To Meet Them

Fat Recommendations - How To Meet Them
Dr. John Berardi

So how much fat do we need and what kinds? While there's a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume
-1/3 of your fat from saturated fatty acids
-1/3 from monounsaturated fatty acids
-1/3 from polyunsaturated fatty acids.

But it's important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Listed next to each food is the % Saturated Fat, % Monounsaturated Fat, % Polyunsaturated Fat

     Almonds 10% 68% 22%
    Beef 55% 40% 4%
    Brazil Nuts 26% 36% 38%
    Canola Oil 5% 57% 38%
    Cashews 20% 62% 18%
    Cheese 67% 26% 7%
    Chicken 31% 49% 20%
    Coconut Oil 86% 9% 5%
    Duck 35% 52% 13%
    Eggs 39% 43% 18%
    Flax Seed Oil 8% 18% 74%
    Hazelnuts 8% 82% 10%
    Herring 22% 55% 18%
    Macadamia Nuts 16% 82% 2%
    Milk 67% 26% 7%
    Olive Oil 13% 75% 12%
    Palm Oil 50% 41% 9%
    Peanuts 15% 51% 34%
    Pecans 8% 66% 26%
    Pine Nuts 15% 40% 45%
    Pistachios 13% 72% 15%
    Pork / Lard 40% 48% 12%
    Salmon 20% 30% 40%
    Sesame Oil 15% 42% 43%
    Walnuts 10% 24% 66%

For more great training and nutrition wisdom, check out Dr. Berardi's Precision Nutrition program.

The Organic Debate

The Organic Debate
Dr. John Berardi

"The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Experts often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none!
Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on."

For more great training and nutrition wisdom, check out Dr. Berardi's Precision Nutrition program.

Anthony's note:
I give the same advice to my clients in relation to workouts.  When people are new to training or just getting back into it, they worry too much about what they are doing for each session.  While I believe "Failing to plan is planning to fail," sometimes we micro-manage what we do and end up doing NOTHING! 

My motto with new clients is "Gotta Move."
Get off your butt and do something everyday; go for a walk; ride your bike or go rollerblading; do some resistance training or go golfing. Once you develop the habit of getting to the gym and being more active, then you can start to get scientific about your training.  Take baby steps.  Remember that "A thousand mile journey starts with one step." 

So step away from the remote and go for a walk.

The 10% Factor

Dr. John Berardi, President and Founder of Science Link, Inc. adds his nutrition tips every other week to the BetterGolfwithFitness Blog.  During his 10 years of higher education, John has had the opportunity to work as a consultant to some of the top companies in the industry as well as some of the best athletes in the world.

The 10% Factor
by Dr. John Berardi

"If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM!, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash."

For more great training and nutrition wisdom, check out Dr. Berardi's Precision Nutrition program.

I really like this idea and I use it for my fitness clients as well.  It's OK if you miss a planned workout, sometimes it's a good idea.  Think of it like a "personal day" at work.  It's not a planned day off or active rest, it's just a day that you decided that you weren't going to work out. 
The same goes for "crappy" workouts. Sometimes you just don't have it and your workout isn't that great.  It doesn't mean you have to stop the whole plan. It's just a speed-bump and you are going to encounter lots of them, in the gym and in life. 

Keep plugging away, it doesn't have to be perfect.

Revving Up Metabolism

Dr. John Berardi, President and Founder of Science Link, Inc. adds his nutrition tips every other week to the BetterGolfwithFitness Blog.  During his 10 years of higher education, John has had the opportunity to work as a consultant to some of the top companies in the industry as well as some of the best athletes in the world.

Revving Up Metabolism
by Dr. John Berardi

"I recommend more calories than most do.

Fish Oil Rules

Dr. John Berardi, President and Founder of Science Link, Inc. is back adding his nutrition tips every other week to the BetterGolfwithFitness Blog.  During his 10 years of higher education, John has had the opportunity to work as a consultant to some of the top companies in the industry as well as some of the best athletes in the world.

Fish Oil Rules
by Dr. John Berardi

"I consider fish oil to be an essential supplement for fat loss.

The Sunday Ritual

The Sunday Ritual
by Dr. John Berardi

To ensure that good foods will be available when you need them, use the Sunday Ritual.