Nutrition Guide

Maximum Energy Minimum Fuss

Sports Drinks


Fruit juice




Tasty Flapjacks


50g butter

2 tbsp peanut butter

3 tbsp honey

2 ripe bananas, mashed

1 apple, peeled and grated

250g porridge oats

85g dried cranberries, chopped

100g raisins

100g pumpkin seeds


How to make them

Heat oven to 160C/140C fan/gas 3. Grease and line a 20cm square tin with baking parchment.

Melt the butter, peanut butter and honey in a small pan.

Add the mashed banana, apple, 100ml hot water, and mix to combine.

Tip the oats, the dried fruit and the seeds into a large bowl.

Pour in the combined banana and apple and stir well.

Tip into the cake tin and level the surface. Bake for 55 mins until golden. Leave to cool in the tin.

Cut into 16 pieces to serve or store in an airtight container in the fridge. They will keep for up to 3 days.



Nutritional Info (per serving)

Energy (kJ) 812
Energy (kcal) 194
Fat (g) 8.1
Of which, saturatres (g) 2.5
Carbohydrates 24
Of which, sugars 13
Fibre 2.5
Protein 4.7
Salt 0.1



Carb Loading Carrot Cake


2 large eggs, beaten

60g brown sugar

50ml vegetable oil

130g wholemeal flour

2 ½ tsp baking powder

2 tbsp ground cinnamon

1 tsp ground allspice

3 large carrots, grated

100g raisins

2 tsp lemon juice


How to make them

Preheat the oven to 180C. Put the eggs, brown sugar, vegetable oil into a bowl and beat well.

Sift the flour, baking powder, cinnamon and allspice into the bowl, then fold into the mixture.

Add the carrots, raisins, lemon juice and mix well together.

Spoon the mixture into a baking tin and bake in the preheated oven for 30-40 minutes, until a skewer inserted into the centre comes out dry.

Leave in the tin for 5 minutes, then turn out to cool completely. Recipe yields 8 servings.

Nutritional Info (per serving)

Energy (kJ) 950
Energy (kcal) 227
Fat (g) 8.2
Of which, saturatres (g) 0.9
Carbohydrates 31
Of which, sugars 20
Fibre 5.1
Protein 4.6
Salt 0.49



Blog 1 Sports Drinks

Blog 2 Hydration

Download Nutritional Advice PDF

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