Rory McIlroy Workout And Diet

Professional Golfer
Born: 1989

Rory McIlroy is Irish. He was introduced by his father to golf very young, and at age 7 became the youngest member of Holywood Golf Club. McIlroy’s first major victory came in the 9-10 age group at the World Championship at Doral Golf Resort & Spa in Miami. In 2004, he was a member of the Irish team at the European Boys’ Team Championship and also won the Junior Ryder Cup against the US. The following year, McIlroy became the youngest winner ever of the West of Ireland Championship and the Irish Close Championship. He topped the World Amateur Golf Ranking in 2007 when he was 17. McIlroy went pro in 2007 and is a 4-time major champion. McIlroy has a lot of endorsement deals, including Nike, TaylorMade and Omega watches. His coach and mentor is Michael Bannon. McIlroy earned an MBE (Member of the Order of the British Empire) in 2012. He is an ambassador for UNICEF Ireland and the PGA Junior League Golf. McIlroy is married and has a daughter who was born in 2020. He has millions of followers on social media. McIlroy is5 feet, 9 inches tall and weighs about 165 lbs.

Known For:

Rory McIlroy’s Diet


McIlroy has been playing golf since he was a kid, and unsurprisingly had a kid’s taste in food including burgers, fries, and all sorts of junk. Health problems before turning 20 compelled him to make changes to his diet and he now eats clean. His wife being a top-notch baker doesn’t help his resolve, however. He struggles with self-control and admits to a particular weaknesses for red wine and dark chocolate. Still, he is committed to healthy eating because he saw an immediate effect on his game. Through diet, he was able to drop his body fat from around 24% down to less than 10%.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • Medium-High Protein 50% 50%

Diet Details


Junk Food Junkie

McIlroy says he has some less-than-ideal eating habits, such as eating anything within reach, especially burgers, fries, and beer.


It Takes Commitment

McIlroy is the first to admit he still struggles with self-discipline, but says that repetition is the key to developing good habits.


The Middle Way

McIlroy will indulge in a burger from time to time, but not every day. He eats a good balance of healthy food and ‘fun’ food.


Get Tested

McIlroy had blood and allergy tests to help determine what foods to eat and what to avoid. Changes in his diet had an almost immediate effect on his game.


A Test of Willpower

McIlroy says one of his biggest challenges is that his wife loves to watch ‘The Great British Bake-Off,’ which leads to all sorts of tempting treats being in the house.


Healthy Treats

McIlroy has sworn off beer and fried food, and replaced it with healthier options like red wine and dark chocolate, which are both high in antioxidants.

What to Eat


Everything in Moderation


Healthy Foods


Natural Foods


Foods For Your Specific Blood Type


Home Baked Goods (treat)


Dark Chocolate (treat)


Red Wine (treat)



What to Avoid








Junk Food


Empty-calorie Foods


Artificial Additives


McIlroy on His Previous Food Preferences

‘Burgers, fries, Stella — everything!’


McIlory on His Old Attitude Toward Food

‘Like a dog, whatever you put in front of me, it’s going to be eaten.’


McIlroy on His Lack of Willpower in The Face of Food

‘Whether I want it or not, if it’s there, I’ll have it.’


McIlroy on His Impetus To Improve His Health

‘I’m looking forward to just getting myself right, getting myself healthy.’


McIlroy on Taking a Break From Golf to Focus On His Health

‘I want to use this time to delve deeper into trying to see where I can really make ins and where I can get better and be more disciplined.’


McIlroy on The Importance of Healthy Habits

‘I think once you get into a routine and just make healthy eating a habit, it’s just must easier to make good choices.’

Rory McIlroy’s Workout Routine

Weekly Routine

Lifelong Love

McIlroy started playing golf when he was just a wee tyke. He loved his first set of golf clubs so much, he would go to sleep holding one.

Image Makeover

McIlroy says there is an image around golfers that they’re not necessarily fit, implying they aren’t really athletes. He says today’s golfers challenge that image.

There's an App for That

McIlroy has a training plan on the Nike+ Training Club app. The app has over 100 workouts that include guidance from pros, can be personalized to your needs, and adapts as you progress.

Daily Dose

Besides getting out on the links, McIlroy also hits the gym regularly and does a variety of exercises you wouldn’t automatically associate with golf, including deadlifts and box jumps.


After dealing with several health issues including a herniated disc in his spine when he was just 19, McIlroy committed to taking care of himself to avoid injury. He always warms up and stretches after every workout.

Just Breathe

McIlroy takes at least 10 minutes each day to focus on breathing. He’s had some trouble with stress fractures in his rib cage and is now acutely aware of the importance of proper breathing.

Exercise Style


A Rory McIlroy Routine

Warm up
Light jog
Groin stretches
Rotational jump squats

Part 1.Repeat the following 3x:
Deadlifts: 5 reps
Pull-ups: 5-10 reps
Moving plank: alternate lifting legs, keeping them straight without turning hip.

Part 2.Repeat the following 3x:
Lunges w/ dumbbells
Dumbbell plank row: 10x/side
Lateral duck walk: 10 steps/each direction

Medicine ball throws: 10/side

Cool down:
Hamstring stretches


McIlroy on The Public Perception of Golfers

‘I don’t think people appreciate how hard we work.’


McIlroy on Fitness

‘I do spend a lot of time on it.’


McIlroy on Innate Skill vs. Hard Work

‘You’re born with a certain talent, but you need to work as hard as you possibly can to turn that talent into something more than just potential.’


McIlroy on How to Develop a ‘natural’ Swing

‘It takes thousands of repetitions.’


McIlroy on Going Beyond Your Comfort Level

‘If you can persevere and stick with the uncomfortable feeling…it’s going to make you a better player.’


McIlroy on His Breathing Technique

‘I close my eyes, I focus on my breath, and I do that for 5-10 minutes, and then all of a sudden, you open your eyes, and the world seems like a better place.’

Rory McIlroy’s Supplements


McIlroy doesn’t have a lot to say on the topic of supplements, so below are options that can benefit anyone following a similar diet plan.

Protein Powder


Protein is always a smart pick for those who are looking to gain muscle, burn fat, and shut down cravings.

Get it here



Collagen, a primary component of ligaments, tendons, and muscles (as well as hair, skin and nails) is another good idea because production starts to decline as early as your 20s.

Get it here

Vitamin D

vitamin D

A large percentage of Americans as well as the sun-deprived Irish are deficient in vitamin D, which is essential for strong bones and muscles.

Get it here



Glutamine is a top pick amongst endurance athletes for its energy-boosting effects. It also strengthens immunity.

Get it here



Creatine is another top choice to build muscle, stamina, and reduce recovery time.

Get it here

Omega 3 Fish Oil


Omega-3 fatty acids are another must-have for pro athletes and mere mortals alike for their anti-inflammatory effects and brain-boosting powers.

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A multivitamin is always a good idea to cover all your nutritional basics.

Get it here

Rory McIlroy’s Lifestyle

Sleep Matters

McIlroy understands the importance of sleep and aims to get at least 7 solid hours each night. He uses a system called WHOOP which tracks things like REM sleep, disturbances, respiration, and other indicators to optimize recovery.

All Golf, All the Time

As a teenager, McIlroy would get out of school and go play multiple rounds of golf in the evening, then fall asleep thinking about what he was going to do the next day on the course.

It Takes a Village, Or at Least a Family

McIlroy’s parents both picked up extra work to fund his dream of becoming a pro golfer.

High- (and Low-) Tech Self-Care

McIlroy says a couple of things that he does for his health is to not eat too close to bedtime because it interferes with his sleep. He is also a fan of cold showers and blue-light blocking glasses.

Mega Star

McIlroy is extremely marketable, and often brings in about twice what he earns from tournaments in endorsements.

Proud Papa

McIlroy and wife Erica who once worked for the PGA welcomed their daughter Poppy in September 2020.

Private Philanthropy

McIlroy had a self-named charity for several years, but shut it down in 2019 and has since switched to a ‘private philanthropic policy.’ One of his most recent charities was raising $5 million for covid relief.


McIlroy on Charting His Course Early On

‘From the age of 6 or 7 years old, I would tell everyone I was going to be the best golfer in the world. To be able to live that dream and get to this point is pretty cool.’


McIlroy on His Parents’ Commitment to His Dream

‘They were working so hard. My mum didn’t have to work night shifts, but she was working to make more money to support me and my dream.’


McIlroy on His Childhood Hero, Tiger Woods

‘Sometimes they say that you should never meet your heroes because you’ll be disappointed, but I’ve gotten to know Tiger a lot over the last few years and I haven’t been disappointed.’


McIlroy on His Golf Course Swagger

‘You know I need that cockiness, that self-belief, arrogance…whatever you want to call it, I need that on the golf course to b ring the best out of myself. So you know, once I leave the golf course, you know that all gets left there.’


McIlroy on Crying

‘The next time I cry about golf, it will only be with joy. It’s not worth crying over golf for any other reason. After all, it’s just a game.’


McIlroy on Motivation

‘Sometimes the fear of failure is a good thing.’

Recommended Products

TaylorMade golf equipment
TaylorMade golf equipment
Omega watches
Omega watches
Rory McIlroy PGA Tour for Xbox
Rory McIlroy: PGA Tour for Xbox
Rory McIlroy PGA Tour for PS4
Rory McIlroy PGA Tour for PS4
WHOOP sleep app

WHOOP sleep app