Live your day like Rory McIlroy – the World’s Best Golfer

Rory McIlory of Northern Ireland looks on during a practice round prior to The Players Championship in March

The emergence of Tiger Woods as golf’s dominant alpha-male athlete in the late 1990s changed the course of the sport forever, and the current best player in the world, Rory McIlroy, has followed Woods’ lead as an advocate of a healthy, fitness-based day-to-day routine.

Here is a typical example of a day in the life of the 31-year-old when he’s not out competing for Major championships:

Early Start

“I’ll usually wake up around 6:30 and I’m pretty hungry so I get breakfast straight away – Greek yogurt topped with berries, alongside poached eggs and whole wheat toast. I try to eat as healthy as I can. Golf is a sport that doesn’t require you to be the biggest, but you do need a certain level of strength, and I’m fueling my body for what it needs to do, and no more than that.”


After letting breakfast settle, McIlroy will hit the gym for an intense workout which usually lasts between an hour and 90 minutes. “I do a lot of work on my core muscles and explosive strength exercises. Golf is very much a one-movement sport, so I just try to replicate that in the gym. And golf is becoming more of a younger man’s game and the way guys swing at it nowadays, so you need to be in the gym — you need to keep your body healthy and strong to develop and maintain speed.”

Head home for practice

After cooling down McIlroy heads home before getting out on the golf course to hone his skills. “Maybe I’ll have a little snack before I go again, but I try to have a big enough breakfast that keeps me going throughout the day. Sometimes I don’t feel like I have to eat a lot at lunch to keep me going. I’ll go to the course and practice for the rest of the morning on whatever I feel I need to work on. Then I’ll have lunch (usually rice with vegetables and either chicken or fish) and play again in the afternoon.”

It’s proven to be a recipe for success for the Northern Irishman, who holds four Major championships and has been the World No.1 for over 100 weeks during his career.