These bars are designed for people who exercise hard for a couple of hours or more. There’s no ‘sides’ to them they just deliver what’s needed – slow release carbs, sugar and salt! A complete doddle to make and can be frozen too. They’re more salty than regular flapjacks, which is good for endurance exercise and makes a nice change from too much sweet taste – though they have that too! Maple syrup adds a lovely flavour. Please don’t go all funny and leave out the flour, it’s there to keep the fitjacks chewy rather than you breaking your teeth on them mid-exercise. Also note that these jacks are deliberately a bit salty. If, for any naughty reason, you’re making them for an occasion other than a loooooooong bike ride or run then cut the salt down to a couple of pinches and only eat a small matchbox size piece then go for a run anyway.

WARNING: Not for recreational consumption unless you want significantly larger trousers :D
Makes: 8-10 • Prep: 10 mins • Cook: 20 mins • Easy 
  • 175g of proper butter (not the yukky spread stuff)
  • 2 tablespoons of quality maple syrup
  • 150g of soft brown or demerara sugar
  • 6g of sea salt
  • 200g medium oats
  • 80g self raising flour
  • 50g fine oats (helps them bind better)
  • butter for greasing
Melt the butter, salt, syrup and sugar until liquid and combined.

Mix the oats and flour together, then stir into the melted butter and syrup. Mix until fully coated and blended.

Butter a 22-24cm earthenware dish – don’t use a metal baking dish cos it’ll make the fitjacks too hard.

Press the oat mixture down into the dish with a spatula. Bake on a middle or low shelf at about 160 degrees (know your oven though, mine has major poke so I did them at 140!) until golden but not too dark. About 20 mins is right.

Leave in the dish to cool for 15 to 20 mins then cut into rectangles and remove to a cooling tray. If you try and cut to early they’ll crumble, too late and they’ll be more difficult to slice.

Store in an airtight container.

Resist eating ALL the fitjacks!
Nutrition info
Fitjacks aren't here for their nutrients as such, although of course they have them and are all-natural. They're here for their energy-giving properties.

Anyone who says we don't need carbs for energy is not a friend of fitnat's. Humans have evolved to utilise carbs as an utterly fabulous fuel, we have all the systems in place to turn carbs into movement without compromising our endocrine or kidney health by eating ALL THE PROTEIN and exercising like billio. Meh.

So yes, these are about CARBS, lovely, beautiful, energetic and tasty carbohydrates! And here we have them in the form of oats.
Oats are particularly high in manganese which is great for healthy bone formation, healthy skin and helping to control blood sugar. Oats are a wholegrain, that means the good stuff hasn’t been removed. Wholegrains are an important source of B vitamins and fibre. A happy gut is at the heart of good health!

Improve performance and hit your target weight with our easy nutrition plans for athletes.

Wild oats will get sown sometime, and one of the arts of life is to sow them at the right time.
Richard Le Gallienne
Share this recipe
Print Friendly and PDF
We use cookies to help us learn how visitors use our site. By continuing to use this site we assume that you accept our Cookie Policy and agree to our Terms and Conditions.