1. Pre-Round Fueling (90 mins before tee)
- Early tee (6–8am):
- 1 bowl of steel-cut oats with berries, walnuts, and chia seeds
- 3 eggs scrambled with spinach
- 1 large glass of water + electrolytes
- Mid-day tee (11am–2pm):
- Grilled salmon fillet with sweet potato + mixed greens
- ½ avocado
- Water + electrolytes
2. On-Course Snacks & Hydration
- Snack every 4–5 holes:
- 1 homemade oat/protein ball (oats, whey protein, nut butter)
- Banana or apple + handful of almonds
- Turkey jerky or small protein bar (low sugar)
- Hydration:
- Sip water every hole
- Add electrolytes on hot/humid days
3. Strategic Performance Aids
- Caffeine: 3–5 mg/kg body weight (200–300 mg for most men) about 45–60 mins before tee.
- Green tea or coffee if sensitive.
- Avoid sugar-loaded energy drinks.
4. Post-Round Recovery & Travel
- Recovery meal:
- Lean steak with mashed potatoes + roasted vegetables
- Or teriyaki chicken stir-fry with vegetables + jasmine rice
- Night snack: Greek yogurt + tart cherries (aids sleep + recovery).
- Travel: hydration, protein snacks (nuts, jerky), avoid heavy alcohol.