Biceps and Birdies - Chad Driscoll

Everyone should be consuming creatine.

Yes, EVERYONE

Here’s a little thread to help understand what creatine is and does for you. 🧵

- Creatine is a naturally occurring compound found in foods like meat and fish, as well as produced by the body.

- It plays a crucial role in energy production, particularly during short bursts of intense physical activity, by replenishing ATP stores in muscles, leading to improved strength, power, and performance.

Increased Muscle Strength:

Research consistently shows that creatine supplementation enhances muscle strength and power, making it a valuable tool for athletes and fitness enthusiasts alike. 💪

Improved Exercise Performance:

Whether you're hitting the gym or engaging in high-intensity activities like sprinting or weightlifting, creatine can help you push harder and perform better by providing your muscles with the energy they need. 🏋️‍♂️

Enhanced Muscle Recovery:

Creatine has been linked to faster muscle recovery post-exercise, reducing soreness and allowing for more frequent and intense workouts. This means you can bounce back quicker and stay consistent with your training regimen. 🚴‍♀️

Brain Health Benefits:

While often associated with physical performance, creatine also plays a role in cognitive function. Studies suggest that it may help improve memory and overall brain health. 🧠

Convenience and Affordability:

Unlike many supplements that come with hefty price tags, creatine is relatively inexpensive and widely available. It's also incredibly easy to use – just mix it into your favorite beverage or protein shake and you're good to go! 💸

What golfers think they need for fitness

- Exercises that work on balance
- Exercises that look like a golf swing
- Exercises that pro do as a round warm up

What golfers actually need

- Consistent exercises
- Get good at proper ex*****on of exercises
- Basic lifts for strength, power, and sp*ed
- Progressive overload

You can read about fitness and watch cool workout videos all you want.

But if you don’t actually get your ass in the gym and physically move your body on a daily basis there will not be any change.

Stop watching for the next best exercise, diet, or workout.

Go train. Do it consistently.

Trying to lose some fat, but feel you’re struggling at it right now? Here’s the top 7 things you should be doing, in order of importance.

1. Calorie Deficit - Multiply your body weight in lbs by 11-12. That’s about how many calories you’ll need to consume.

2. Eat more protein - Take your BW in lbs, multiply by 0.8-1. That’s about how many grams of protein you need. For example, if you’re 150 lbs, 150*0.8=120. So you would need 120-150g of protein…everyday!

3. Fiber - women ~ 25g. Men ~ 35g

4. Sleep - This is more important than people think. Put your phone down, read a book, and go to bed. 6-8 hours.

5. Activity - This could be anything. Run, walk, bike, swim, play a sport, rollerblade. I don’t really care. Try and get at least 10,000 steps per day.

6. Lift weights - at least 2x per week. Doesn’t have to be super heavy off the bat, but you need to start strength training so you can stop asking people to lift boxes and open pickle jars for you. Also, it’s just really fricken good for your health.

7. Hydrate - everyone is different. Just make sure your p*e is more clear than yellow.

Hope this helps!

❤️

Pre-workout meals/snacks should be a nice blend of protein, carbs, and fats. Here’s a few of my favorite options:

Yogurt bowl
- 1/2-1 cup berries
- 1 cup 2% Greek Yogurt
- 2 tbsp chia seeds
- honey drizzle

Eggs
-2-3 eggs (dollop of Greek yogurt)
- 1/2 avocado
- sliced tomatoes
- 1 slice sourdough toast

On-the-go
-Think protein bar
-Your favorite fruit (I like banana or 2-3 clementines)

Snack like these are best consumed :20-60 mins before training. Always choose things that don’t upset your stomach. No one wants that at the gym. 🫠

One of the best things I have done for my daily energy levels is delaying my coffee intake for 1-2 hours after I wake up.

Why? Adenosine and cortisol

Adenosine is a molecule that makes us more sleepy and builds up throughout the day, but is cleared as we sleep.

Caffeine binds to adenosine receptors blocking it from from doing its function. So, when we consume it super early we allow more time for the adenosine to do it’s work throughout the day, making us have that afternoon slump.

When we wake up our body is trying to do just that, wake up!

Cortisol levels increase making us more alert and the need for more perceived energy isn’t as necessary.

I’ve noticed being much more jittery when consuming coffee super early and that could be its effect with high cortisol levels.

In summary, allowing adenosine levels to start their restoration process and allowing cortisol to do its job in waking us up could be the secret to feeling more sustained energy throughout the day.

This. Is. Absurd.

This is nuts! 😮🤯

Be cautious of fitness people on social media who use BS jargon to get more views.

Here’s some I see in the golf fitness realm.

“Do this exercise and find the fairway.” 🫠

“This mobility drill will allow you to hit +300yd bombs” 😵‍💫

“Do this box jump if you’re 9-27 handicap. But do it with one leg if you’re sub 9” 🤮

“All golfers need this rotational lunge to hit it far” 🤡

Want to improve your handicap this season?

Gaining distance is one factor that can significantly help.

How do you do that?

✅ Get stronger - 2-4x/week

✅ Get better at moving light loads FAST - add power work to strength workouts. Medball slams and throws. Jumps and bounds.

✅ Improve mobility (daily deposit)

✅ Practice hitting full intent drivers 1-2x/week

I wish CBS PGA coverage would just show as many golf shots as possible.

Not just the big name players, guys in the last group, or when someone makes a birdie.

As a golf fan, I want to see when they do the crap I do on the course like spraying balls in the water, duffing chips, 3 putting from 20 feet.

Anyone else?

Played 36 at the Club at Lac La Belle yesterday.

What an incredible course! So much fun.

Ouch. Next hole.

Overrated for recovery
- Ice baths/cold therapy (guy who invented RICE said he was wrong)
- BCAAs
- Theraguns

Underrated for recovery
- Quality sleep
- Proper nutrition
- Adequate hydration
- Proper loading during workouts

Need some quality snacks for the course? 🥪🍌

- Turkey Sandwich
- PB&J
- Trail mix
- Banana/orange
- protein bar

Try to avoid:
- Chips
- Candy
- Cookies

The top ones are going to give you more sustained energy and provide quality ingredients to help you perform better.

Ever been told to stand up and breathe to recover?

Whoever told you that was wrong.

There’s a reason our reaction is to bend over with our hands on our knees.

This position allows us to take in more oxygen, breathe more efficiently, and recover faster.