Ross Edgley’s coconut protein flapjacks

These coconut protein flapjacks are quite possibly the best way to supplement a high protein diet. Thick, chewy and amazing whether served cold or warm in the microwave, they’re the perfect snack after training. Fitness expert Ross Edgley explains why they’re so good.

They’re made in a 2:1 carbohydrate to protein ratio, which has been shown to aid recovery after training based on research from the oft-quoted nutritional bible, Nutrient Timing: The Future of Sports Nutrition by John Ivy and Robert Portman. This is because the carbohydrate content of the oats and banana help to replenish muscle glycogen while the protein from the whey protein helps the repair and regrowth of the muscles.

Also, there’s absolutely no need to worry about this tasty treat’s impact on your waistline. Research from the Department of Medicine at Washington University discovered that eating immediately after training dramatically improves your ability to absorb food and not store it as fat. This is all because training increases the efficiency of a protein called GLUT4 which aids the transport of glucose and improves insulin sensitivity. This in turn means you’re more prone to storing your protein flapjack as much-needed glycogen instead of fat. It’s a concept called Carb Backloading and it means you can enjoy them completely-guilt free.

Ingredients:
150g porridge oats
2 ripe bananas
25g desiccated coconut
2 scoops chocolate whey protein concentrate
4 squares 85% Dark Chocolate
50ml coconut/almond milk
*Optional: raisins, vanilla extract, honey and/or natural yoghurt

Method:
1. Mash two bananas together in a bowl to form a paste.
2. Add the porridge oats, desiccated coconut, zero syrup and whey Protein and mix until even.
3. Line a baking tray with greaseproof paper, before pressing the contents of the mixing bowl into place. When flat place in the fridge and leave to set.
4. While waiting, add the dark chocolate and milk to a microwavable container and heat until melted.
5. Remove the baking tray from the fridge and pour the melted chocolate on top.
6. Spread the chocolate over the tray and return to the fridge once more.
7. When the chocolate becomes hard, slice into four equal portions and serve.

Nutritional Information (per serving):
14g protein
28g carbohydrates
11g fat
6.3g fibre

If you enjoyed this recipe from Ross Edgley, click here to find out more about his Chocolate Protein Cheesecake.

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