Tiger Woods Workout and Diet

Professional Golfer

Born: 1975

Eldrick ‘Tiger’ Woods grew up in California. His father Earl was a serious athlete and had access to a golf course through his military job. A golf prodigy, Woods began playing before he was 2 years old, and hi won the Junior World Golf Championships at age 8 in the 9-10 boys division. For college, Woods attended Stanford University. He went pro at age 20 in 1996 and won 3 PGAs and the 1997 Masters in his first year as a professional, and went on to dominate the sport for years. Woods has suffered personal problems and injuries over the past decade but he returned to win the 2019 Masters. Woods is tied for most PGA tour wins with Sam Snead (82). He is one of the most famous athletes in the world and held many endorsement deals, including Nike, GM, and Titleist, all of which led to his becoming the first athlete to earn over a billion dollars in his career. Woods is divorced and has 2 children. He has millions of followers on social media. Woods is 6 feet, 1 inch tall and weighs about 185 lbs.

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Tiger Woods’s Diet

Diet Summary

Woods exercises almost constantly, which means he must eat almost constantly to maintain his weight. He eats about 5-7 times a day, including while playing golf. He eats a balance of protein, carbs, and healthy fats. He also chews gum to help control his hunger while he’s on the links. He often has omelets for breakfast, perhaps some grilled chicken and veggies for lunch, and his favorite meal when his stomach is really growling and he is at home is meat and potatoes. But he really doesn’t limit himself. He loves all different types of cuisine including Mexican and sushi. He also drinks plenty of water every day.

Estimated Macros

Medium Fat

Medium Carb

Medium-High Protein

Diet Details

Eat to Maintain

Woods is in motion virtually all day long, which means he has to eat every few hours or else he loses weight.

Timed Eating

Woods eats while he’s golfing, and recommends that other players do the same every 2-3 holes. He also chews gum to tame his hunger pangs.

Smart Snacking

Woods often has a crunchy peanut butter and banana sandwich while on the course to fuel his game.

Anti-Inflammatory Diet

Woods has really dialed in on diet since his car crash in 2021, and tends to eat an anti-inflammatory Mediterranean-style diet that is rich in vegetables, fish, and nuts.

What to Eat

  • Eggs
  • Egg whites
  • Whole-grain bread
  • Veggies
  • Animal Protein
  • Chicken
  • Fish
  • Beef
  • Seafood
  • Potatoes
  • Fresh fruit
  • Peanut butter
  • Bananas
  • Nuts
  • Water

What to Avoid

  • Not eating enough

Woods on his appetite

‘I eat in the middle of the night. I’m always hungry.’

Woods on his weight

‘I struggle with keeping my weight up so if I don’t eat enough, I typically lose weight very quickly.’

Woods on his go-to meal

‘Just like my dad: steak and potatoes, and a little bit of black pepper.’

Woods on his post-surgery diet

‘Trying to keep the inflammation down and trying to stay as fit as possible. It sucks getting older.’

Tiger Woods’s Workout Routine

Workout Routine

Early Switch

Woods initially planned to be a pro baseball player, but a torn rotator cuff ended that dream.

Serious Prep

Woods’ winning routine at his peak was to get up and run 4 miles, hit the gym, then go out on the golf course for 2-3 hours, followed by work on his short game. He’d run another 4 miles after that, followed by a game of basketball or tennis, if he could get anyone to play with him.

Golf Is Cool

Woods made the sport of golf cool for young people. Golf also isn’t an easy sport. Eighteen holes can burn up to 2,000 calories, if you’re walking and carrying your own bag.

Daily Dose

Woods is famous for elevating the fitness level of the golf game. He would spend up to 13 hours a day doing something athletic. No wonder he was so hungry all the time.

Cardio King

Woods would run an amazing 8 miles a day (4 miles/2x a day) when he was at his peak.

Hit the Weights

Woods would also pump iron to improve his strength, making him incredibly fit in a field of sometimes not-so-fit pros.

Hit the Links

Woods would spend a couple of hours every day out working on his long game and his short game.

Hit the Court

Woods did not limit himself to golf, and would happily play other sports like tennis or basketball after all his golf work.

Exercise Style

A Tiger Woods Routine According to Men’s Journal

  • Run: 4 miles am/ 4 miles pm

  • Weightlifting

  • Golf: 2-3 hours on the course + time practicing short game

  • Tennis/basketball: whenever possible

Woods on golf

‘No matter how good you get, you can always get better, and that’s the exciting part.’

Woods on the parallel between golf & life

‘There are no shortcuts in golf, and there are no shortcuts in life. You have to work for it.’

Woods on his biggest asset

‘My mind.’

Tiger Woods’s Supplements

While Woods doesn’t detail which supplements he uses, he has an endorsement deal with MusclePharm. So, below are some MusclePharm supplements that may benefit anyone following a similar diet plan.

Protein Powder

Protein, BCAAs, Creatine, Glutamine, Amino Acids, and Preworkout

MusclePharm offers several useful products for anyone who is serious about nutrition, including protein, BCAAs, creatine, glutamine, essential amino acids, and a preworkout.

Tiger Woods’ Lifestyle

Do Whatever It Takes

Woods does not mess around when it comes to prepping for a match. If that means getting up in the middle of the night to prepare for a time change, he does it.

What’s in a Name?

Woods’ first name Eldrick was made up from E for his father Earl and K for his mother Kultida. His middle name Tont is a traditional Thai name, and he was called ‘Tiger’ in honor of his father’s friend. He calls himself ‘Cablinasian, to describe his Thai, Chinese, Dutch, Caucasian, African-American, and Native American heritage.

It Runs in the Family

Woods’ father Earl was a serious athlete who played baseball at Kansas State U and had a single-digit handicap in amateur golf. His niece Cheyenne played for Wake Forest and went pro in 2012.

Secret Weakness

Woods had a little-known stuttering problem as a boy and took classes to learn to control it, talking to his dog as practice.


Woods’ incredibly long hitting style led many PGA golf courses to add yards to their tees to reduce his advantage. Woods said he didn’t mind the change, and that it did not impact his ability to win.

Rocky Road

It hasn’t all been wins. Woods has suffered personal and professional setbacks, including a sex scandal in 2009 that ended his marriage, a DUI in 2017, and multiple back surgeries.

TGR Foundation

Woods established his self-named charity to promote golf for inner-city children.

Woods on success

If you want to accomplish your goals, it starts with getting up early.’

Woods on optimism

‘The greatest thing about tomorrow is, I will be better than I am today.’

Woods on decisions

‘We all make decisions. But in the end, our decisions make us.’

Woods on failure

‘It’s okay to fail. Failing does not shape your personality; it’s how you react upon your failure.’

Woods on talent vs skill

‘Talent is something you’re born with, and a skill is something you develop. 99% of what you need to succeed in golf are skills.’

Woods on outside influence

‘One of the things that my parents have taught me is never listen to other people’s expectations.’

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