Ultimate Golf – Follow Through – Day 25


Please check the boxes to move forward in the program.


Today, we will finish our on-course diet options and also introduce a lovely meal you can eat at the end of your round.

Having split the round up in to four sections, we have two holes left, where you will need to refuel in order to maintain performance levels.

Hole 12:   Almond Butter Apple, the recipe for which you can find below and water.

Almond Butter Apple:

  • 1 large apple, sliced
  • 2 tablespoons almond butter
  • Handful Raisins (optional)

Spread almond butter on apple slices.  Top with raisins/dates (optional).   This can easily be made during a short break in play during your round and eaten immediately.

Hole 16:  Mass Building Meal, which is a great boost for your mental focus at a crucial time.  The recipe can be found below.

Mass Building Meal:

  • 2 scoops pure cold pressed hemp protein
  • ¾ cup oats
  • 1 tablespoon natural unsweetened peanut butter
  • 2 cups almond, hazelnut, spelt, hemp, coconut, oat, macadamia, rice or kamut milk
  • A few ice cubes

Mix all the ingredients in a blender and bottle.

After Your Round

Having finished your round and completed the formalities, drink 500ml of water, eat some protein and replace energy with some carbohydrates.  A Flex Salad with rice is a great combination by which to do this.

Of course, a good diet does not start and end on the days that your are playing golf.  A well balanced, healthy diet will not only bring out the best in you on the golf course but also in your day-to-day life.

Flex Salad:

  • 1 cup spinach
  • 1 large tomato
  • 1 medium yellow bell pepper
  • 1 can black beans
  • 8 ounces cooked chicken
  • 1 tbsp hemp, coconut, rape seed or Extra Virgin Olive Oil
  • 1 tbsp balsamic vinegar

Drain and rinse black beans and add cooked chicken to a bowl.  Mix in vegetables in bowl and add salt and pepper.  Mix together and dress with oil/vinegar.