Injuries are an unfortunate and unavoidable aspect for professional golfers. Being aware, pros always exercise caution while making plays on the greens. Additionally, many golfers have unique individual routines in their lifestyle to maintain a healthy body. For instance, the 5-time major champion Brooks Koepka typically follows a “punishment workout” program whenever he falls short of delivering a satisfactory performance. Although these workouts take a toll on the pro’s body, they typically help build endurance to prevent injuries. Similar to Koepka, the Northern Irishman Rory McIlroy also has his methods to avoid injuries and maintain his health.

This was recently brought up when the #2 golfer was observed drinking a protein shake mid-round during the PGA Championship. It leads to an intriguing question: How do protein shakes assist McIlroy in maintaining his health? Let’s find out the answer.

The effect of protein shakes on Rory McIlroy’s health

Embarking on his career in his early twenties, McIlroy has been a fixture on the greens for quite some time. His first Masters appearance in 2009 granted him entry into the esteemed atmosphere of Augusta National. Unfortunately, amidst the excitement, he also encountered a setback. The Irishman experienced a sharp pain in his lower back, a recurring issue that seemed more troublesome this time around.

The pain McIlroy experienced resulted in him missing the cut, adding to the difficulties he faced. As time went on, the pain returned to haunt him again, and “it got really bad at the start of 2010,” Rory McIlroy told Golf Digest in an interview. The pain became nearly intolerable, prompting McIlroy to arrange an MRI scan for evaluation when he was around 21 years old.

The reports revealed a potential stress fracture near the facet joint connecting McIlroy’s L4 and L5 vertebrae. The facet joint serves as the connecting tissue between the vertebrae in the spine. When compromised, it results in bone-on-bone grinding. Despite being a potentially career-threatening issue for the 4-time major champion, it served as a “wake-up call” for the golfer, prompting him to start taking precautions.

As a preventive step, the pro made changes to his diet, recognizing his previous reliance on junk food. His new dietary plan focused on balanced carbohydrates and fats while also incorporating ample protein. Addressing the importance of protein, the Irishman emphasized its value when asked, “What is it about protein that makes it so important for you?” While responding to the question, the 35-year-old revealed, “I found that my body responds way better to carbs if I’ve had protein first.”

While discussing the significance of a high-protein diet, the pro elaborated on how it assists in maintaining optimal blood sugar levels and revealed, “So for me, what you think is healthy, like a bowl of oatmeal in the morning, my blood sugar spikes way high if I just have a bowl of oatmeal. But if I have a protein shake before the oatmeal, it stays very level. Managing my protein intake means I don’t have these massive spikes and massive crashes.”

From the interview, it’s clear that the Irishman now recognizes the importance of a high-protein diet for managing his sugar levels. However, is protein’s role solely confined to controlling blood sugars in Rory McIlroy’s life? Certainly not!

A high-protein diet helps McIlroy avoid injuries

Being one of the vital macronutrients in the body, protein serves multiple functions, such as repairing and building muscles. Upon returning to the greens after the injury, McIlroy certainly possessed flexibility owing to his youth. However, what the pro lacked was muscular strength. This deficiency resulted in excessive movement in his swing, which he struggled to control. Consequently, he became susceptible to hyperextension, a condition wherein joints extend beyond their usual range of motion.

To prevent potential injuries, facilitate fat burning, and promote muscle development, the Irishman recognized the necessity of adopting a proper diet. He realized that increasing his protein intake was imperative, and he took action accordingly. McIlroy later disclosed, “I’d eat a gram of protein per pound of body weight. I still do that; 170 grams per day of protein.” After adhering to the high-protein diet for several months, the transformation in his physique became evident, and the pro began to appear more muscular.

Despite adhering to a high-protein diet, McIlroy has still experienced injuries. In 2015, he endured a ruptured ankle, and in 2023, he faced a similar lower back injury. The high protein diet facilitated his swift recovery, allowing the 35-year-old to continue making plays on the greens. Nowadays, it’s evident that Rory McIlroy has integrated diet and protein intake into his lifestyle, as he actively monitored his daily protein consumption even while at Valhalla.

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