Wednesday Wisdom from Framar Health Banana and Peanut Butter Flapjacks

10 April 2019

Wednesday Wisdom from Framar Health Banana and Peanut Butter Flapjacks

Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.

Banana and Peanut Butter Flapjacks for Carb Loading

These flapjacks are made by combining 3 foods that are fantastic sources of energy and nutrients to fuel marathon training: bananas are a rich source of the electrolyte potassium while also providing an easily digestible form of energy. Oats are a slow release carbohydrate supporting consistent and sustained energy levels during training. Peanut butter is an excellent source of magnesium (a nutrient that helps maintain muscle health) and the protein that is essential to ensure post exercise recovery.

A 70kg runner should aim to consume between 560g and 700g of carbohydrates every day in the 3 days before race day. Each of these flapjacks will provide about 14g of carbohydrates so snacking on a few of these throughout the day is a tasty way to top up your carb intake.

Banana and peanut butter flapjacks (makes 12)


200g porridge oats

3 ripe bananas, mashed well

3 tbsp peanut  butter

2 tbsp honey

30g butter (or coconut oil if you are vegan or avoid dairy)

Large handful of dried fruit, nuts or seeds


  1. Preheat oven to 180°C and line a small baking tray (such as a sandwich tin) with greaseproof paper
  2. Melt the butter (or coconut oil), honey and peanut butter in a sauce pan, stirring occasionally until the butter has fully melted.
  3. Mix the oats, mashed banana, dried fruit and seeds in a large bowl and then add the melted butter mixture to the bowl – stir until well combined.
  4. Transfer the mixture to the baking tray and bake for 30-40 minutes until golden on top.
  5. Allow to cool in the tin for a few minutes before turning out onto a cooling rack – allow to cool completely before slicing into squares.