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I receive emails all the time asking me what I do for ‘this and that’, and this is my opportunity to let you in on some of my secrets that I use to stay fit and play good golf.
One very important component of nutrition is protein. Protein is the building block of muscle. Many golfers think they eat enough protein and that is far from the truth. You should eat approximately 1 gram of protein for every 2 pounds of your bodyweight.
This is more protein than you think. In fact, I’ll bet it’s a lot more than you eat right now!
One easy way to add a few more grams of protein in your diet is a protein shake. It takes me less than 5 minutes to make mine and boy is it good…and very, very healthy. I am a little anal when it comes to food. I thoroughly believe in organic foods. That doesn’t mean I wear burkenstocks and tie dye shirts:).
In today’s terms, most of the food we eat is processed and contaminated with pesticides and other chemicals. We don’t know for sure what exactly it will do to us, but I don’t want to take that chance. I’ve even swayed my beautiful wife…and slowly my children in to eating more organic foods;).
You’ve heard this a thousand times, but the best foods for the human body are organic fruits and vegetables. You can’t eat enough of them! When you can’t get organic, just clean them off thoroughly before you eat them. I try to eat 5 fruits and 3 to 4 vegetables everyday. It’s not that hard. Carrots, celery, brocoli, apples, oranges, grapes, strawberries…yum yum yum!!
With that being said, I’m going to show you the exact protein shake I have almost every day as either a meal replacement or a post workout (strength) drink to replenish my muscles.
I have researched protein powders and found a great one at Wholefoods. See picture. It’s called Jay Robb’s Egg White Protien (I use chocolate). I picked this one because it is an eggwhite source of protein, which is one of the best sources you can get. I also picked it because it has no:
Basically the healthiest protein powder you can get! Here’s what the nutrition value is:
Serving Size: (1 scoop) 30g
Calories: 100 Calories from fat: 0
Total Fat: 0 g
Saturated Fat: 0 g
Trans Fat: 0g
Cholesterol: 0 mg
Sodium: 380 mg (naturally occurring)
Potassium: 370 mg
Total Carbohydrates: 2g
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 24g
Now here is what I do:
I will either drink it right then, or I’ll put it in the fridge til I drink it after my workout!
So…you read it hear. What the trainer drinks for his protein shake.
If you’re looking to lose some weight, check out my Weight Loss Guide For Golfers. Warning, it’s NOT a diet book!
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What do you think? 41 Comments »
September 21st, 2007 at 6:20 am
Hi Mike,
Thanks for the tip.
Do you find this particular shake filling… as in will it get me by a round of golf or a bowling tournament?
Dave
September 21st, 2007 at 6:26 am
Absolutely! It will hold you no problem!
September 21st, 2007 at 6:21 am
Mike I like the idea of increasing my protien and will give this a try. I am a 10 handicap golfer trying to get to single digits and my flexibility is not an issue in fact I think sometimes I am too flexible. But it is the short game that is my downfall and I am working on fixing that this offseason. However I do think that to keep yourself from gaining alot of weight that diet and exercise are the key and compaciency is the problem you have to overcome to get there! Randy
September 21st, 2007 at 6:27 am
Sounds like you might also need to focus on some golf specific strength, if you feel your flexibility is that “loose”.
September 21st, 2007 at 6:24 am
The shake is a great idea. I do this too and have been for years. Suggestion: Instead of water, use vanilla flavored Soy milk.
Rick
September 21st, 2007 at 6:28 am
There is a lot of negative press in the health world about soy products. I’ll find some resources and post them.
September 21st, 2007 at 6:42 am
I am sure you can find negative comments on anything. I have used soy for 10+ years without any problems.
If you find anything, make sure it is a valid scientific study, not someone’s opinion! LOL!
Rick
September 21st, 2007 at 11:08 am
I read somewhere that of the 500 things that are vital for good health, there is an article somewhere that shows just why they are unhealthy for you!
Regards
Martin
September 21st, 2007 at 6:45 am
Hi Mike
I thought carbo is good too. I always load myself with it before a round of golf and I don’t feel tired after the game. Of course, water is important too.
September 21st, 2007 at 12:32 pm
Just be careful what kind of carb it is. Make sure it is not high in sugar. And the protein shake is meant for either a meal replacement or post workout drink, not a pre-workout or golf drink.
September 21st, 2007 at 7:21 am
Should add some fresh ground flax seed for fibre and some omega 3 oil for the brain and joints.
September 21st, 2007 at 8:26 am
Lots of great comments here…..flax seed….water….soy…..I think the main thing is to find something healthy that works for you, and then commit and stick to it. Just enough variety, and just what you like. That is the recipe for making sure you stick to the program.
September 21st, 2007 at 12:33 pm
Do you know what the KEY WORD is in life? M-O-D-E-R-A-T-I-O-N!! Most anything we consume or do will not be harmful if in moderation.
September 21st, 2007 at 8:39 am
Mike, I couldn’t agree more with your selection of organic foods. I have been on them for over a year, and, I swear I feel and look better.
September 21st, 2007 at 12:35 pm
Glad to hear it! If we all had a farmers market nearby, that would be the BEST of all…and support our local farmers:)!!
September 21st, 2007 at 9:04 am
It’s not just the soya..it’s estrogen or anything that will imitate estrogen.
As we (I) get older the body’s ability to produce tetesterone drops off.. estrogen goes up
A clear sign is belly fat.. estrogen has been heavily implicated in many types of cancer (including prostrate)..however the more benign complications.. low energy, low sex drive loss of muscle tissue and even “man boobs” is all an estrogen / lack of tetesterone issue
Go to the gym.. work out regularly.. lift wieghts..(safely) not just aerobics
September 21st, 2007 at 9:21 am
RE: estrogen
I have been using a scoop of soy protein and soy milk daily for years. I do not have any of the symptons mentioned in one of the posts here.
I would be interested in seeing some scientific studies that support those facts.
Thanks!
Rick
September 21st, 2007 at 11:31 am
Hey Mike,
Great article. I’ve been on your newsletter list for a long time. As the owner of a fitness business and a new, but avid golfer, I love that you address health and fitness with relation to golf. This is something that’s been ignored for a long time. I don’t think there’s a golfer out there today (except Tiger) who couldn’t benefit from becoming healthier and more fit.
Keep it up!
Gregg
September 21st, 2007 at 12:36 pm
Greg, well said my friend!
September 21st, 2007 at 2:01 pm
Mike,
I really appreciate that you are letting fellow golfers know about the importance of protein in their diet. A lot of golfers I personally work with really need to increase their protein intake and you have a great point with using protein powders as an easy way to do that. With your suggestion of an egg protein powder, what are your thoughts on whey protein powders since they are a more bioavailable source of protein.
Bob Militello
September 21st, 2007 at 2:14 pm
I have read “claims” it is not good for you! I am not a nutritionist, so I only forward on what I’ve read. So take it with a grain of salt, and maybe do some research on your end. I cannot tell you the negatives of whey, as I am fairly busy over here:).
September 21st, 2007 at 4:36 pm
Mike,
Agree with your comment that egg white is better than whey….I am diabetic and I was told to lay off whey and go to egg white protein powder. Most Americans already eat too many carbs (which can lead to diabetes).
September 24th, 2007 at 8:56 pm
Thanks for the heads up Mike, I’ll have to look into that.
-Bob
September 21st, 2007 at 3:22 pm
GOOD ARTICLE, I’M TRYING TO LOSE SOME WEIGHT TO REDUCE THE STRESS ON MY BAD KNEE DELAYING KNEE REPLACEMENT FOR AS LONG AS POSSIBLE.WHERE CAN YOU PURCHASE THAT PROTEIN POWDER?I’D LIKE TO START DRINKING IT
September 21st, 2007 at 3:27 pm
As I mentioned you can get it at wholefoods stores or at his website at Jay Robb.
September 21st, 2007 at 3:27 pm
where else can you get. frank this powdwer other than wholefoods.Not one around
September 21st, 2007 at 4:09 pm
What about using skim milk instead of the water?
September 21st, 2007 at 4:13 pm
That would work. Why not get “organic” skim milk? The kind where the cows were raised naturally and not injected with hormones.
September 21st, 2007 at 4:29 pm
My breakfast shake is a cup of pomegranate juice, a serving of no fat soy protein powder, one banana and blueberries. I have this with blueberry breakfast bar.
September 21st, 2007 at 6:28 pm
That’s a fantastic breakfast, but make sure to vary it and not eat it every day. Your body will build up a resistance to it just like anything else.
September 21st, 2007 at 7:01 pm
Hey Mike,
I have your fitness DVD’s and naturally have been working out. However, I am 64 y.o, still fit for my age and love my golf. I recently had to have a half knee replacement, due to arthritis, and this has set me back a few months and also have lost mobility to a degree. Got back to golf as soon as my surgeon gave me the green light but need to get my knee and leg muscles back in shape. Care to give us some advice on this. Thanks
ps. To all your readers may I suggest that regardless of age they should take advice from their GP as to what to take for arthritis. I take Glucosamine Hydrochloride tablets. Should have been taking them since my mid 30’s.
September 21st, 2007 at 7:13 pm
The best defense for arthritis is exercise. Keeps the fluid running both through the tendons, ligaments and muscle. Obviously you need to work within your limits. Bad knees means not going very low on squatting and lunging exercises, but still doing them. A simple exercise is sitting and standing repetitively from a chair. You’ll get a nice burn in your quadriceps. Listen to your body and you’ll be just fine!
September 22nd, 2007 at 5:22 am
Nice article.
I am a strict and pure vegetarian in India.
What do you suggest I take.
Thanks
September 22nd, 2007 at 5:40 am
I am not a vegetarian, so I don’t feel comfortable prescribing specific nutrition for golfers. You might want to visit your local registered dietician.
September 24th, 2007 at 7:13 pm
[...] Most recently he has asked his readers to share their golfing success stories and has shared his super secret personal protein shake recipe. Ok, perhaps it wasn’t that super [...]
October 1st, 2007 at 5:35 am
[...] Exercise For More DistanceMy Personal Protein Shake For Strong Golf MusclesTop 5 Reasons Golfers Don’t ImproveGolf Swing Faults Are Caused By Physical LimitationsWelcome To [...]
January 4th, 2008 at 8:23 am
Mike – Looks like you’ve hit another home run judging by the responses! Everything you prescribe or teach fits together like a jigsaw puzzle. Every piece is a building block for the next one. Keep up the great work. The breakthrough is coming!!
January 4th, 2008 at 8:28 pm
[...] one of his websites, he has a recipe for a protein shake that sounds [...]
March 11th, 2008 at 7:37 am
Is Jay Robb’s protein available at GNC?
March 22nd, 2008 at 4:48 am
nymex oil futures…
Thanks for the nice read, keep up the interesting posts…..
April 1st, 2008 at 8:29 am
Hi Mike, I’ve enjoyed protein shakes for years, made from whey and soy.
I like getting research from scientific sources. Hope this helps
your readers. Thanks for your golf tips!
Legumes and soybeans:
Overview of their nutritional profiles and health effects – 1,2 Mark J Messina
1 From Nutrition Matters, Inc, Townsend, WA.
Legumes play an important role in the traditional diets of many regions throughout the world. In contrast in Western countries beans tend to play only a minor dietary role despite the fact that they are low in fat and are excellent sources of protein, dietary fiber, and a variety of micronutrients and phytochemicals.
Soybeans are unique among the legumes because they are a concentrated source of isoflavones. Isoflavones have weak estrogenic properties and the isoflavone genistein influences signal transduction. Soyfoods and isoflavones have received considerable attention for their potential role in preventing and treating cancer and osteoporosis. T
he low breast cancer mortality rates in Asian countries and the putative antiestrogenic effects of isoflavones have fueled speculation that soyfood intake reduces breast cancer risk. The available epidemiologic data are limited and only weakly supportive of this hypothesis, however, particularly for postmenopausal breast cancer. The data suggesting that soy or isoflavones may reduce the risk of prostate cancer are more encouraging.
The weak estrogenic effects of isoflavones and the similarity in chemical structure between soybean isoflavones and the synthetic isoflavone ipriflavone, which was shown to increase bone mineral density in postmenopausal women, suggest that soy or isoflavones may reduce the risk of osteoporosis. Rodent studies tend to support this hypothesis, as do the limited preliminary data from humans.
Given the nutrient profile and phytochemical contribution of beans, nutritionists should make a concerted effort to encourage the public to consume more beans in general and more soyfoods in particular.
Key Words: Legumes • soybeans • beans • phytochemicals • isoflavones • genistein • soyfoods • breast cancer • prostate cancer • cancer prevention • osteoporosis prevention • dietary fiber
Copyright © 2008 by The American Society for Nutrition
http://www.ajcn.org/