The morning routine of the professional golfer .

In our How I Get Up series so far, we’ve learned how a CEO, a top chef and a fashion designer start their day. This week, we’re getting to grips with the morning routine of professional golfer Mr Rory McIlroy, currently fourth in the official world rankings. He recently took time out from The Open Championship to tell us how he fuels his day, what his morning fitness routine looks like, and the clothes he likes to wear on and off the golf course.

If I’m getting ready to play a tournament, I’ll wake up at 6.30 or 7.00am. I’m not one to sleep in, and my body clock is fairly well-tuned, so I don’t really have to set an alarm.

The first thing I do is check the news, and have a cup of coffee. I have a Nespresso machine at home, which gets used regularly. I’m not a massive coffee connoisseur, so I’m not picking beans from a certain region or anything like that. My breakfast usually consists of some yoghurt and berries, eggs on toast, and I might have another cup of coffee to keep me going.

I don’t have an intense grooming routine, but I’m a big fan of the Kiehl’s range. It’s my go-to: Facial Fuel moisturiser and face wash. Apart from that, I’m pretty low maintenance.

I usually put on something really comfortable, like sweatpants and a T-shirt. If I’m not playing golf and I’m going out, I wear something casual like a pair of jeans and a pair of Converse, a lightweight sweater and a shirt. I don’t really have the patience to go shopping, so I go on MR PORTER pretty regularly. I’m a bit of a fan.

I’m a big fan of the new technical fabrics in sportswear. When you’re playing, it’s very important that you’re wearing something lightweight and breathable, something that doesn’t restrict you. The Nike AeroReact shirt is so light it doesn’t feel like you’re wearing it. It’s functional, but it looks good so you can wear it on and off the course.

I try to get to the gym about four times a week. If it’s the start of the season, the session will be for about an hour and a half – doing strength and endurance work. If it’s in the middle of the season, it’ll be a 40-minute warm-up, doing activation exercises and mobility work. I’ll do three or four reps in each set as opposed to 10 or 12.

I don’t have to look after myself like, say, a footballer might, but, as a golfer, there are certain aspects of your body that you need to keep strong. Good flexibility, good core strength, good rotational strength are all key. You need to be strong in the trunk of your body when you’re hitting the ball. I don’t have to do lots of cardiovascular work, but it helps. You don’t want to be carrying too much weight. In a tournament, you’re walking for seven miles a day, so your legs get pretty tired.

At about 10.30am, I’ll head to the golf course to practise. I’ll spend maybe two or three hours on the driving range, chipping and putting. Then, I’ll grab some lunch and play some holes afterwards. For lunch, I try to eat as healthily as I can: chicken, fish or steak, with greens such as salad or vegetables. I’ll also have some carbs to keep me going, such as couscous, wholegrain pasta or sweet potato.