By: Rachel Bleier June 27, 2021
Brooks Koepka keeps it simple when it comes to his diet and nutrition.
Big, bad, strong.
These are all words that have been used to describe Brooks Koepka in the past, and they all have their merits.
Big: The numbers dont lie. Koepka is 60 tall and weighs 205 pounds. Thats the opposite of small.
Bad: On the course, Koepkas no-nonsense attitude has resulted in an incredible resume including four majors and six Top 5 finishes in majors.
Strong: Its a bird! Its a plane! No, its Koepkas smashed golf ball flying 309 yards on average off the tee. It takes serious strength to mash drives and chop out of thick rough the way he can.
While all of this is impressive no doubt, especially to us mere mortals, it wouldnt be possible without the right fuel.
One of the most under appreciated aspects of any Tour players success is their diet. And for Koepka, his diet and nutrition on and off the course are essential for his ability to train, recover, and perform when he needs to most.
Thats where his personal chef, Noel Grob (a.k.a. Chef Nogee) comes in. Armed with a license in Health and Dietetics, Grob has worked with Koepkas team to produce a diet that is tailored specifically to him.
Whats surprising is that Koepka doesnt eat as much as youd think. He doesnt have a big appetite, Chef Nogee told Golf.com He really doesnt snack that much on the course at all.
So what is his roughly 2100-2300 calorie diet comprised of?
Its a high-protein, low-fat diet that is broken down as follows:
Protein: 200 grams
Carbs: 200 grams
Fat: 60 grams
Although we regular weekend hackers dont have private chefs, there are still a few things we can learn from Koepkas carefully crafted diet.
When it comes to cooking for Koepka, Chef Nogee knows her audience. Koepka isnt a big on huge meals, so she cooks up lots of healthy meals and snacks to meet his goals. She keeps the ingredients simple: lots of salmon, chicken, and other high quality protein sources.
He doesnt eat a lot of sugary snacks, but that doesnt mean Koepka cant indulge every once in a while either. Brooks pretty much has a very balanced diet, she said. Its simple. Its not overcomplicated. We dont really refrain from much. He doesnt really have sugar, but every now and then, hell have pizza.
All of this to say that balance and simplicity are key to any good diet, and are things you should incorporate into the way you eat as well.
Chef Nogee was pretty adamant about her second piece of advice: Add more protein to your diet.
She actually recommends eating one gram of protein per pound of body weight, which is why Koepka who weighs about 205 pounds, eats 200 grams of protein a day.
Eating more protein, while good for helping your body recover after a long day on the course, will also help you feel full for longer. That means youre less likely to overindulge in the bad stuff we all are guilty of eating too much of at times. It also means it can help you maximize your gains and help you trim down a bit if thats your goal.
If youre serious about adding protein to your diet you can even give Koepkas favorite protein-packed snack a try. Just follow Chef Nogees recipe below:
Gluten free quick cooking oats
Powdered peanut butter mixed with just enough almond milk to form a loose peanut butter mixture
1/4 cup maple syrup or gave nectar
1/2 cup collagen
Lilys white chocolate chips
Mix all these ingredients together, form the mixture into spheres and refrigerate until solid.
While you probably wont be able to hit 300+ yard drives like Koepka, you can adopt his simple yet balanced approach to nutrition to help you feel and play your best on the course.