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Golfing Healthy – 6 Tips For Healthy Travels

Golfing Healthy with Cate Ritter

TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenWhether you’re traveling for a golf tournament, a business meeting or a family vacation, it can be challenging to find convenient food options that keep you energized and satisfied. Although you’re not likely to find a “par-fect” plate of grass-fed steak, baked sweet potato fries, GMO-free ketchup and a side of organic steamed kale, you can still make better choices that are healthy and delicious. Eating more nutritious foods will help improve your energy, reduce stress and set you up for a restful night’s sleep — all challenges for a golfer living on-the-go. By following the simple tips below you improve your daily performance on and off the course.


  1. Stay Hydrated
    Stay Hydrated with a little lemon in your water
    Stay Hydrated with a little lemon in your water

    Stick with water as your main beverage. Not only does water support your body, it also prevents you from drinking beverages high in refined sugars, artificial sweeteners and other toxic ingredients. Sparkling water and unsweetened teas are also healthy options. Add lemon wedges, sliced cucumber or flavored stevia for variety.

  1. Plan Ahead
    Search for grocery stores near your destination for a healthier meal or to stock up on supplies. Research restaurant menus ahead of time to create a meal from the healthier selections. Try combining sides or appetizers, such as two eggs with a side of bacon and a cup of fruit.
  1. Protein First
    Increase metabolism and decrease appetite by eating protein first. Next, enjoy plenty of non-starchy vegetables with a small amount of natural fat. Lastly, enjoy non-starchy veggies, grains, beans, legumes, and fruits at the end of your meal. Eating foods in this order helps stabilize blood sugar, increase satiation and prevent overeating. For example, you’re much less likely to gorge on a giant potato after you’ve finished a grilled steak with asparagus and butter.
  1. Include Veggies
    Add vegetables to your meal to increase nutrients with fiber, vitamins, minerals, phytochemicals, and antioxidants. The more veggies (spinach, broccoli, asparagus) on your plate, the less room you’ll have for insulin-spiking refined carbs (bread, white rice, pasta or chips). Boost nutrients with greens instead of grains by choosing salads and lettuce wraps. If you can’t resist bread, select sourdough or “sprouted” varieties and make it a half sandwich.
  1. Learn to Lemonize
    Add freshly squeezed lemon juice to water, tea, salads, chicken, fish, and vegetables for extra flavor. Lemons support weight loss, improve digestion, aid detoxification, and provide a decent amount of vitamin C and potassium.
  1. Eat Slowly
    When you improvehow you eat, you’ll naturally improve what you eat. Start by being mindful of your first three bites and practice putting utensils down between bites. It’s this combination of awareness and small changes that produce the most effective results.


On-The-Go Examples

Airport breakfast: cheese omelet with spinach, mushrooms, tomato; side of fruit
Road trip cooler: beef/bison jerky, sliced bell pepper, walnuts and a banana.
Grocery grab: rotisserie chicken with cherry tomatoes, guacamole, and an apple.
Drive-thru: lettuce-wrapped double burger with tomato, pickles, and onions.


Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, travel tips, hydrate, plan ahead, protein, veggies, eat slower, lemon

MTT Performance


Posted on Bringing Golfers Together

Social Golf

Golf is Really Social?

The Inaugural Group at River Ridge Golf Course and GK Plays Tee Times
The Inaugural Group at River Ridge Golf Course and GK Plays Tee Times

Golf is a solitary sport or so I thought.  On it’s most primitive level it pits you against the golf course and what she has to throw at you — mano a mano.  Sometimes the course can be nice but oftentimes fickle and that is putting it nicely.

There is an aspect of golf however that is social as well.  Golf is not really all that solitary.  You play in groups.  Oftentimes a round of golf is with friends or even colleagues.  My dad told me years ago that English may be the language of business but it’s golf that seals the deals.  You want to close a deal; take them out for a round of golf.  So there is a social aspect to golf as well.

At the start of the round we may not know someone but after the round we have a keener insight into those individuals.

Golf Social with GK Events
Golf Social with GK Events

I have seen a good deal of golfing apps really put a focus on the social aspect of golf.  Their attempt is to create instant camaraderie with total strangers.  Personally I find that a difficult task.  I liken it to a blind date or some mysterious box of chocolates — “You never know what you’re gonna get.”  I for one need some time to warm up to total strangers.  I don’t know their level of skill when it comes to golf and aside from the stock chit-chat and the occasional “Nice shot,” that’s pretty much my interaction.

That is until you get comfortable with your group.  It’s hard to explain but eventually you warm up to your group.  You’re stuck with them for the next 5 hours so possibly it’s surrendering to that inevitable fact.  Whatever it is, you begin to interact.  You’re all connected by a single thread — you enjoy golf.  You survive the emotional roller coaster that can be a round of golf and at the end of the round your group has somehow endured those peaks and valleys with you.

This is where excels.

What does do?

Join GK Plays Tee Times - Discounted Golf Tee Times
Join GK Plays Tee Times – Discounted Golf Tee Times not only prepares a golfer on what to expect at the golf course they are playing. not only helps golfers decide where to play their next round of golf. also creates events where golfers with a similar passion for the sport we love can play and interact.

We do have competitive events for those individuals that crave competition but we also create events that stir camaraderie and oftentimes lasting friendships.  And unlike competing sites we provide a regular venue that allows golfers of all skill levels tied by their love of golf to play and enjoy their round of golf — together.

How do we do it?

That is very simple.  We play golf.  We offer an opportunity for our members to interact online in our very active forums, but we also offer our members the opportunity to play golf at premiere golf locales like Monarch Beach, Angelus National or Sandpiper just to name a few. creates golf venues or more exactly opportunities for golfers to interact.  From our Meet & Play, GK Events, to our newest GK Plays or our GK Match Play.  We offer all levels of golfer a way to play golf and meet like minded folks with a similar if not fanatical love of golf.

Join GK Plays Tee Times - Discounted Golf Tee Times
Join GK Plays Tee Times – Discounted Golf Tee Times

Let’s look at each of these types of venues.

On a casual note, we offer our Meet & Play.  It’s an opportunity for any golfer with a tee time to invite other golfers to play.  Say your buddies backed out and you have an extra slot available.  You just post the Meet & Play and one of our members may bite at the chance to play that golf course.  Many of our GK Staffers will post a Meet & Play.  Check it out.  Click HERE to find out more information.

GK Events
GK Events

Our GK Events is our Cadillac golf venue.  Play some great golf with spectacular conditions at some of California’s most prestigious golf courses.  Originally called our GK Causal Golf Outing, it offers golfers who want to play competitively the added dimension of tournament play with a ceremony afterwards as well as a social aspect of mixing with like minded golfers before, during and after the round.  This is our 8th year sponsoring venues like GK Events.  Click HERE to find out additional information.

GK Match Play takes competition to a new level.  Currently based here in Southern California, it pits North, South, East and West sections of Southern California against each other to win the coveted GK CUP.  It’s just a cup but it represents several regional competitions culminating a free round of golf at one of California’s premiere golf locations for the lucky finalists.

GK Plays Tee Times - Discounted Golf Tee Times
GK Plays Tee Times – Discounted Golf Tee Times

Finally there is our latest creation – GK Plays.  GK Plays operates on a smaller scale and at local golf courses.  You still have the structure of playing in a tournament but the focus is more on playing a round of golf with friends.  It’s’s latest endeavor to bring golf to the golfer.  It is designed to create additional opportunities to play golf, all they need is you.  We choose the course when it’s at its best playing condition.  You get the advantage of playing some great golf when conditions are at their best and you get to tell us how it was by writing a golf course review afterwards.  Interested in GK Plays?  There are several tee times still available, check them out HERE.

Golfing social is not only possible but very probable with  Play some great golf courses.  Interact with folks that share the same passion for golf.  Play in some great conditions.  All this because you joined one of Golf Social Networks largest vibrant online golf community.  Check us out.  Sitting on the fence, take the leap of faith and join us at one of our upcoming events.

We are and now you Know Before You Go!

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Golfing Healthy – Summertime Score: Berries for Birdies

Golfing Healthy with Cate Ritter

A great way to stay cool on the links while partaking in the season’s colorful bounty isTheLEAN18green - MTT Performance Pebble Beach CA to enjoy fresh berries. Blackberries, blueberries, raspberries and strawberries are the most nutritionally-dense fruits. Packed with antioxidants, vitamin C and fiber, berries help decrease inflammation, support weight loss, and improve overall health. They’re also an excellent, low-sugar alternative to processed snacks and sweets. The next time you’re at the course, grab a basket of berries to go along with your bucket of balls. Your belly and scorecard are sure to show the many benefits of of these summer superfoods.


Blueberries: A Fresh Snack Before, During and After your Round.
Blueberries: A Fresh Snack Before, During and After your Round.

Antioxidants & Fiber

The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries helps to support digestion and lower the glycemic load or the rate at which carbs are digested. Enjoying food with a low glycemic load is essential for maintaining consistent energy and mental focus throughout your round.


Healthier Snack or Sweet

Choosing natural whole foods over man-made processed products is a healthy habit for improving your eating game. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option for those looking to satisfy a sweet tooth without packing on the pounds.


Edible Examples

Listed below are delicious ways to enjoy berries to support your health and shed strokes off your scorecard. For maximum nutritional benefits, aim for 1/2-2 cups of fresh or frozen berries daily. Opt for “organic” whenever possible to reduce your risk of pesticides.


  • Blueberries cooked in gluten-free pancakes
  • Raspberries mixed with oatmeal and walnuts
  • Blackberries layered in a vanilla almond parfait
  • Strawberries blended in a chocolate protein shake


  • Blueberries with a handful of walnuts
  • Raspberries with cottage cheese
  • Blackberries with a handful of pecans
  • Strawberries with Greek yogurt and cinnamon


  • Wild salmon salad with berries, walnuts, spinach and lime vinaigrette
  • Swap out 19th hole french fries, potato salad or chips for a side of berries
  • Indulge in berries with dark chocolate or serve dipped in creme fraiche

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  healthy golf snacks, berries

MTT Performance

Posted on

It’s Summer and That Means Stay Hydrated. Beat the Heat.

The Sun can be good and bad. Learn how to cope and beat the heat.

Beat the heat.  Stay hydrated.  Stay cool.  Play well in the heat.

I am not a doctor, nor do I play one on television.  I do however play a lot of golf in the heat and I have quite a few friends that do as well.  Take some advice from a few seasoned veterans playing golf in the heat.


The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.


A strategy from one of our members gbplay10s on dealing with the heat.

play golf in heat
Stay Cool

The strategy of walking a golf course should be no different than a hike. First the elements need to be addressed (hot, cold, wind and any combination of them.) Second, proper equipment for the conditions. If you you carry a bag, then all 14 clubs might not be recommended. If the opportunity to reload is there at the end of 9, then don’t carry four sleeves, etc. Hydration and nutrition are required if you are out for 4+ hours. Energy bards, bananas, water, sports drinks, etc. Think high value, light weight. If you walk but use a push/pull cart then thins are a bit easier, and you might get away with all the gear that can possibly fit in your bag.

The pace of your walk is really what is the ‘strategy’ of walking. For each shot, you can think of a Fast-medium-slow approach to the next shot. Off the tee box, walk briskly to about 2/3 the way to the next shot. For the next 1/3, walk medium speed for the first 2/3 of the distance, and then slow it down for the rest of the way. (eg 300 yard walk= 200 yard fast, 70 yard medium 30 yard slow.)  At each stage, your focus is on different aspects of the next shot. Long ways away, think general area to land, what hazards are there. Middle, start thinking shot nuances, outs, where you want to avoid and therefore your actual target area. Near the ball, actual club and distance. By the time you are at the ball, you are calm, your heart rate has slowed and you are fully recovered from the past walk.

Hit the ball –

Start the process over.

Another tip from GK Member GDR23:

1. Gatorade and water couple hours before the round , during round and after round. Eat and have something in your system as you could be out on the course for 5+ hours.

2. Stay in the shade if possible when you are not hitting.

3. Ready golf if everybody in your group agrees.

4. Watch everybody’s shots as much as possible within your group especially places like Olivas Links where there is tall rough.

5. Dump all the extra golf balls, empty water bottles and junk out of your bag so that it is as light as possible.

6. Try and leave your bag at strategic places if you can for the next hole and only carry the clubs you need to play out your current hole. Have one man in your group that is not playing or already finished ready to place the flag in when the last guy is putting. Don’t be afraid to rake some one else’s bunker shot if you are done. As a walker stay clear of another players line of sight to the hole. Stay still on the tee box and putting green and away from the players intended line of view. When you approach a green try and leave your bag close to the next tee box.

7. Don’t be afraid to let a group play through if you feel it would speed up play or if your group is not keeping up (even if you play quick).

8. Keep up the pace and walk to your ball as fast as your body will allow you. But take the time to go through your routine and do not let anyone rush your game.

9. Play in the early morning or if you can twilight to avoid the hottest parts of the day.

10. Try and guesstimate (if that’s a word) if you can your yardage, wind, pin placements just prior to getting to your ball. If you have a walker’s pin sheet this should give you the pin placement, you have been playing the course so you should know what the wind is doing. Be looking for sprinkler heads and yardage markers on the side of the fairways as you are approaching your ball.

11. Do not mark tap-in’s or one footers just knock them in to speed up play.

12. Know when it is your turn to putt, play, etc. – be ready, have your head up.

13. Most importantly always shake hands, have a smile on your face and make your playing partners feel comfortable.

GK Member kurator62 offers another solution:

been playing desert willow ,great summer program,start at 6:15 and finish by 10:00. perfect conditonsplay golf in heat

And other assorted suggestions:

Bring a towel, wet it and keep it around your neck. I like to freeze mine. It should help reduce your body temp a few degrees.

Stay in the Shade. Play shade golf. The sun tends to zap what strength you have.

Refrain from drinking a lot in a short time. Smaller sips more frequently will fit the bill. If you feel dehydrated it’s already too late.

Proper head gear is always a must in the sun.

Frozen bottles of water are the bomb!!!!

Stay cool my friends.  Enjoy your round with tips from your friends at

Posted on

Custom Golf Club Fitting & Building: CUSTOM FIT GOLF CLUBS – Part 1

Club Fitting
Shebylo: Author

My club fitter and I met early in 2008. At that time he was building a new custom club fitting business based here in the Bay area, CA. Don has been building and fitting clubs over 7 years now, having been taught the craft by a golf club and fitting systems designer. He has traveled all over the country fitting and building golf clubs and by his estimate has fitted and built clubs for over 10,000 golfers in 21 States.

During our outdoor fitting session, Don spent a great deal of time golf-swing-practiceasking me thoughtful questions about my golf game. The courses I played, method and how often I practiced, and not only finding out about my current ability but my goals for the game as well. We spent over 3 hours together that day analyzing my current clubs and testing new ones to find out which clubs I should be playing. Don uses the Vector Pro Launch Monitor system to collect ball flight data.

Since my experience with him, my golf game has improved by 8 strokes. I felt that other readers might be interested in the process; in particular, custom club fitting and club building. This will be a multi part series.


Know what questions to ask to help you make the best choices for your next golf equipment purchase

Q: Don, why is it important for golfers to be custom fit when buying new clubs?
A: Every golfer should be confident with the knowledge that their clubs fit their swing and game. Not everyone fits into the standard models offered by manufacturers. A good club fitter can work outside the parameters offered by major manufacturers to find that “right combination” for each individual. Club Fitting is also an opportunity to get educated about clubs, shafts, and grip options. A competent club fitter will spend a good amount of time educating golfers about the differences, whether subtle or drastic between different clubs and shafts.

Q: Who gets custom fit clubs?
A: Any player who wants to improve. I have never met a golfer yet that did not want to play better. All golfers that seek improvement should be custom fit for clubs. A properly fitted set can make a dramatic difference to a golfers ability to play their best depending on how ill-fitting their current set is.

Q: What can a golfer expect from properly fitted golf clubs?
A: Golfers can and should expect better performance in the form of lower scores, improved accuracy, and more distance from properly fitted golf clubs. If the clubs don’t deliver these things, the player should return to the fitter to find out why.

Thanks Don,

In our next article we will discuss the build of the club from the top down beginning with the grip….

Posted on

Golfing Healthy Lifestyle- The Power of Protein

Golfing Healthy with Cate Ritter


TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenHow do you look as good and play as well as a pro without spending hours at the gym or your life-savings on the range? Eat the right foods! That’s right desk-jockeys and cart-riders, you can increase your metabolism by 30% just by consuming more protein. Protein is a vital component to building the lean muscle mass needed for longer drives off the tee and provides the strongest hunger-reducing effect, keeping you full throughout the round. Grass-fed beef and wild salmon are especially good sources of protein and contain high amounts of vitamins, minerals and omega-3 fatty acid.

Go For Grass-fed Beef!

Beef = Protien
Beef = Protein

Go for grass-fed animal products to improve your health and aid weight loss! Why should you eat grass-fed instead of grain-fed beef?

  • Excellent source of complete protein
  • Lower in total fat
  • 60% higher in Omega-3s (better ratio to Omega-6s)
  • 10x higher in beta-carotene
  • 4x higher in vitamin E
  • 5x higher in CLA, cancer fighter
  • Higher in B-vitamins, folic acid, calcium, magnesium & potassium
  • Increase CLA (conjugated linoleic acid) content
  • Decreased risk of Ecoli
  • 40% decrease in greenhouse gases
  • Use 85% less energy
  • Restores soil fertility

Try this recipe for Juicy Broiled Grass-fed Beef Burgers!

Quick & Easy Wild Salmon Recipe

Fish & Poultry = Protein
Fish & Poultry = Protein

Broiled Wild Salmon is a simple and easy way to enjoy this exceptional “brain food.” Not only is wild salmon an excellent source of protein, but it is also high in omega-3 essential fatty acids, potassium, selenium and vitamin B12. Always go wild when selecting salmon. Wild salmon has 20% more protein, 20% less fat and far more omega-3s than farmed salmon.

1 pound Wild Salmon fillets
1 tablespoon Pastured butter
Salt and pepper

Preheat broiler. Pat salmon dry with a paper towel. Sprinkle with salt and pepper. Lay fillets skin-side up on a rimmed baking sheet 4-inches (or top rack) from the broiler. Broil for 4-6 minutes a side (depending on thickness) or until a fork can easily peel away flakes from the flesh. Remove from broiler. Top each fillet evenly with butter. Cover and let rest for 5 minutes before serving.

Serving Suggestions
Lemon drizzled asparagus & red pepper
Spinach & garlic mashed potatoes
Pear, pecan & goat cheese salad with balsamic

Cate Ritter - Director of Nutrition MTT PerformanceCate’s Bio
Cate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.


MTT Performance
MTT Performance






Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle


Posted on

Club Fitting: Real World Example

Club Fitting

The question du jour for most golfers is “How will a custom club fitting session benefit me?” Seeing real world examples allows the golfing consumer to conceptualize what they stand to gain by letting a professional get them into a set of properly-fitted clubs.

Let’s take a look at one of our recent club fittings for a gentleman named Ian. Ian is a good player that came in looking for a little more distance on his driver. The fitting process begins by measuring the true specifications of a client’s equipment; length, shaft flex, loft and lie angle, and swing weight. By having the actual specs of the client’s current clubs, we can best identify anomalies and inconsistencies within the set that might help explain errant shots.

After recording all of the current club specs, we step out onto the driving range to gather shot data. Ian was all warmed up and ready to fire. Since his goal was to find extra distance off the tee, we started by having him hit his own driver to determine what might be causing his shorter drives relative to his above average clubhead speed. The first couple of drives with his own driver (Titleist 910 D3, 9.5 degrees of loft) yielded results that were obvious to the eye. The ball seemed to simply fall out of the air, a typical result of too much backspin. It also came out really high, which partially was a function of the way he released the clubhead through impact, but still something that could be tinkered with a bit.

Taking a look at the Flightscope launch monitor data (click on images for larger version) confirmed that his current driver was not only spinning too much, but the clubhead was inefficient. “Smash Factor” is the efficiency measure often used in club fitting where 1.50 is the optimal result (The formula for smash factor is ball speed divided by clubhead speed). Drivers are engineered to max out at 1.50 in order to conform with USGA standards.

Ian’s driver was averaging about 1.41. To put this in perspective, for Ian’s ability, 1.47 to 1.50 should be the norm for him off the tee. His driver was like hitting the ball with a pillow on the end of a stick, or “dead” in club fitting lingo.

Our first option for Ian was to try something with a bit lower loft to reduce the height of his drives, and to test lower spinning shafts that would reduce the drag on his drives. Excessive backspin kills driving distance, and a rough rule of thumb is backspin around 2,500 rpms is optimal. The club we gave Ian to hit was a Taylor Made Superfast 2.0 TP with 8.5 degrees of loft. The shaft was a strong-flex, Matrix Ozik F7M2 designed to impart less backspin on the ball.

Looking at the screen shots of the Flightscope data in images 1 and 2, you’ll notice the huge improvement in Ian’s distance. He gained 5 mph of ball speed and reduced backspin by 15%, translating into an average of 22 yards of extra distance. And that was before tweaking the club and shaft combination even more to make his misses a bit more manageable.

The moral to the story is simple. Many times, you can’t simply swing the club better to achieve the results you seek. Ian could have swung out of his shoes with his old driver and never come close to the distance he achieved swinging smoother with his new driver. We can all use some swing fine tuning (or complete overhaul at times), but do yourself a favor and play equipment that is right for your swing. The game is a lot more fun that way.

The Fitting Studio is a custom golf club fitting and building business located in Long Beach, CA. Partnered with The Fitting Studio is former professional golfer and UCLA All-American, Travis Matthew Johnson. Travis, who also founded the Travis Mathew Apparel brand, recently sold his interest in TM to pursue more business endeavors within the fashion world as well as the golf industry. For more information about The Fitting Studio, visit or email at

Follow us on Twitter! @tfsgolf
Facebook page:

Keywords: Golf, Golf Club, Custom Golf Club, Club Fitting, Golf Club Building

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Golfing Healthy Lifestyle – Snacks to Attack the Back Nine

Cate Ritter of Cate's Nutrition Kitchen

Cate Ritter: Cate's Nutrition KitchenLeaving the house with a healthy meal under your belt, doesn’t mean your work is done! A day on the course requires that you keep your body fueled and your mind sharp for the long haul.

Too often golfers think of snacks as something they throw in their bag or grab at the turn. Unfortunately, many snack choices are processed foods high in sugar and or refined carbs, such as pretzels, crackers, cookies, granola bars, etc. In addition, they’re usually low in quality protein and natural fats. Consuming such nutritionally inadequate foods will give you a good chance of riding the bogey train on the back nine!

Eating Right is our Responsibility
Eating Right is our Responsibility

Make a commitment to consuming more nutritionally balanced, whole foods. Failure to prepare is preparing to fail. Plan ahead and enjoy delicious treats that provide consistent energy and maximum focus. Start by replacing refined carbs such as pretzels with simple whole foods like walnuts. Stop focusing on calories and start focusing on nutrients. Make it your goal to consistently choose whole foods over processed products. Always read labels and, although it might seem obvious, avoid foods containing words you can’t pronounce.

Enjoy snacks with natural fats, like avocado, nuts, nut butters, seeds, etc. Sustainable energy is NOT about eating low-fat, but rather finding low-sugar alternatives. If you like something that has a bit of a sweetness, try including some fresh fruit. Always balance carbs with protein and fat when possible. Fat lowers the glycemic load of any type of carbohydrate, meaning the sugar from that food enters the blood at a much slower rate. The lower the glycemic load of the food, the better. Fat also provides high satiation, keeping you full long after you eat so you can focus on the shot at hand instead of your growling stomach.

Eating Healthy doesn't mean starving.  Just focus on better foodsPack From Home
Almond Butter with Apple, Cucumber or Celery
Beef Jerky + Walnuts + Pear
Cheese + Apple + Ham
Chicken + Olives + Hummus + Carrots
Hardboiled Eggs + Guacamole + Tomato
Organic Peanut Butter + Celery
Red Pepper + Carrots Sticks + Olive Oil + Balsamic
Yogurt + Blueberries + Pecans

At The Turn
Beef jerky, mini bag of walnuts and a pear
Sausage, couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado

Keep Golf Healthy!

Cate Ritter of Cate's Nutrician KitchenCate’s Bio
Cate Ritter is a Primal Nutrition and Kitchen Coach for Cate’s Nutrition Kitchen in Pebble Beach CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Previously a Resident Nutritionist at the Staley Performance Institute, part of the Performance Team at the ASU Karsten Golf Course Ping Learning Center and an active Nutrition Coach at The Raven Golf Club Academy in Phoenix.   Cate’s success in Scottsdale and Phoenix, AZ have allowed her to expand Cate’s Nutrition Kitchen (CNK) to Monterey, Santa Cruz, San Jose, the San Francisco Bay Area and surrounding areas of Northern California. Cate’s coaching services are part of Make The Turn Performance at Poppy Hills Golf Course, NCGA (Northern California Golf Association), Youth On CourseSanta Lucia Preserve, Carmel Valley Athletic ClubOm StudiosMethod Athlete, and Nike Junior Golf Schools. Her work has been featured on ABC15 News, U.S. News and World Report, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.  Read more at

Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle