1. Pre-Round Fueling (90 mins before tee)
- Early tee (6–8am):
- 1 bowl Greek yogurt parfait with granola, blueberries, and pumpkin seeds
- 1 boiled egg or egg-white scramble with vegetables
- Water + electrolytes
- Mid-day tee (11am–2pm):
- Grilled chicken breast with quinoa + kale salad, olive oil drizzle
- ½ avocado
- Herbal tea or water with electrolytes
2. On-Course Snacks & Hydration
- Snack every 4–5 holes:
- Homemade protein ball (oats, nut butter, flaxseed)
- Apple slices with almond butter
- Trail mix (seeds, nuts, a few dried cranberries)
- Hydration:
- Water each hole
- Electrolyte tabs in bottle if hot/humid
3. Strategic Performance Aids
- Caffeine: 2–3 mg/kg body weight (120–180 mg for most women) 30–60 mins pre-round.
- Can be a small coffee or matcha tea.
- Avoid large doses that disrupt focus or cause jitters.
4. Post-Round Recovery & Travel
- Recovery meal:
- Grilled salmon with roasted sweet potato + broccoli
- Or chicken stir-fry with mixed vegetables + brown rice
- Night snack: Cottage cheese with tart cherries (supports recovery & sleep).
- Travel: stick with light, protein-rich snacks (yogurt, nuts, fruit). Hydrate consistently.
✅ Both plans are designed for 5–6-hour performance windows, steady mental focus, and recovery for multi-day tournaments.