Hole-in-One Nutrition by Robert Yang
When it comes to optimizing a player’s nutrition, Robert Yang is the best in the business. Proper hydration, food intake and supplements are all part of improving a player’s performance on and off the course. Robert’s book, “Hole in One Nutrition” is a must resource for any one trying to improve their health and their game.~~ Greg Rose D.C. Co-Founder of the Titleist Performance Institute
What to eat Monday - Friday
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Monday
Breakfast (before work) Do not skip breakfast…ever.
* Protein Shake, and 1 cup of plain oatmeal with fruit or ground cinnamon
* ( 1 cup almond milk, ice, protein powder, frozen banana )
Snack ( should be eaten a couple hours after breakfast )
* Handful of unsalted nuts, ½ cup of hummus and 5-6 wheat thins, and 1 bottle of waterLunch (the last time you should eat any wheat)
* 1 cup of brown rice, ½ an avocado, ½ cup of tofu, and 1 cup of Spinach (raw or cooked), green beans, broccoli, or grilled peppers
Snack (should be eaten a couple hours after lunch)
* 1 Apple, 1 spoonful of unsalted peanut butter, 1 bottle of water
Dinner (no wheat, smallest meal of the day, and never after 8:30-9pm)
* 1 cup Spinach ( raw or cooked ), green beans, broccoli, or grilled peppers.
* 1 spoonful of tuna ( unsalted )
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Tuesday
Breakfast (before work) Do not skip breakfast…ever.
* Protein Shake
* ( 2 cups milk, ice, 1 frozen banana, 1 spoonful of peanut butter, ½ cup of oats )
Snack
* Handful of grapes or a banana
Lunch
* 1 cup of pasta (rice or wheat), olive oil never pasta sauce, fresh basil, ½ cup chopped cherry tomatoes.
Snack
* Veggies with ½ cup of hummus
Dinner
* Grilled tofu with veggies ( asparagus, peppers, squash )
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Wednesday
Breakfast (before work) Do not skip breakfast…ever.
* Protein Shake, and 1 cup of plain oatmeal with fruit or ground cinnamon
* ( 1 cup almond milk, ice, protein powder, frozen banana )
Snack ( should be eaten a couple hours after breakfast )*Handful of unsalted nuts, ½ cup of hummus and 5-6 wheat thins, and 1 bottle of water
Lunch (the last time you should eat any wheat)
* 1 cup of brown rice, ½ an avocado, ½ cup of tofu, and 1 cup of Spinach (raw or cooked), green beans, broccoli, or grilled peppers
Snack (should be eaten a couple hours after lunch)
* 1 Apple, 1 spoonful of unsalted peanut butter, 1 bottle of water
Dinner (no wheat, smallest meal of the day, and never after 8:30-9pm)
* 1 cup Spinach ( raw or cooked ), green beans, broccoli, or grilled peppers.
* 1 spoonful of tuna ( unsalted )
-
Thursday
Breakfast (before work) Do not skip breakfast…ever.
* Protein Shake
* ( 2 cups milk, ice, 1 frozen banana, 1 spoonful of peanut butter, ½ cup of oats )
Snack
* Handful of grapes or a banana
Lunch
* 1 cup of pasta (rice or wheat), olive oil never pasta sauce, fresh basil, ½ cup chopped cherry tomatoes.
Snack
* Veggies with ½ cup of hummus
Dinner
* Grilled tofu with veggies ( asparagus, peppers, squash )
-
Friday
Breakfast (before work) Do not skip breakfast…ever.
* Protein Shake, and 1 cup of plain oatmeal with fruit or ground cinnamon
* ( 1 cup almond milk, ice, protein powder, frozen banana )
Snack ( should be eaten a couple hours after breakfast )
* Handful of unsalted nuts, ½ cup of hummus and 5-6 wheat thins, and 1 bottle of water
Lunch (the last time you should eat any wheat)
* 1 cup of brown rice, ½ an avocado, ½ cup of tofu, and 1 cup of Spinach (raw or cooked), green beans, broccoli, or grilled peppers
Snack (should be eaten a couple hours after lunch)
* 1 Apple, 1 spoonful of unsalted peanut butter, 1 bottle of water
Dinner (no wheat, smallest meal of the day, and never after 8:30-9pm)
* 1 cup Spinach ( raw or cooked ), green beans, broccoli, or grilled peppers.
* 1 spoonful of tuna ( unsalted )