Chris runs ultras

150g butter 

125g peanut butter 

165g dark soft brown sugar 

100g clear honey 

50g almonds 

50g hazelnuts 

50g cashews 

100g dried fruit 

200g porridge oats

Total calories: 4,870 calories

When planning my nutrition for the Marathon des Sables (MDS) I wanted to choose foods that were high in calories and fat. I decided to make flapjacks, which are often at aid stations in ultra marathon races because of their nutritional value and ease to digest. I researched the calorie content of different ingredients and then maximised calorie load without compromising on taste.

After tinkering with recipes, I made flapjacks with 487 calories per portion (with 10 portions in total). After including them in my training diet I decided to take them with me (vacuum packed) to the MdS. I included various nuts, which have many health benefits for endurance running. Below is a list of the nuts I included, as well as alternative nuts that work equally well in the recipe.

Almonds

Almonds boast heart-healthy monounsaturated fats, fibre, and vitamin E, making them a nutritious choice. With the highest calcium content among nuts, almonds contribute to bone strength and support the proper function of nerves and muscles. Their beneficial fats and abundant fibre aid in managing cholesterol levels and promoting heart health. Additionally, almond skins contain flavonoids, providing antioxidant benefits, and contribute to gut health by supporting the growth of beneficial bacteria strains like Lactobacillus and Bifidobacteria.

Cashews

Cashew nuts are rich in protein and contain several essential minerals such as iron and zinc. Moreover, they are abundant in magnesium, a mineral believed to enhance memory retention and mitigate age-related cognitive decline. With heart-healthy monounsaturated fats and plant sterols, cashews also aid in managing cholesterol levels.

Hazelnuts

Hazelnuts rank as the second most abundant nut source of heart-healthy monounsaturated fats. Additionally, they have anti-inflammatory properties and can assist in regulating blood lipids. Rich in vitamins and minerals, hazelnuts are effective in enhancing vitamin E levels, particularly among the elderly.

Other nuts to consider/include:

Walnuts

Similar to other nuts, walnuts have beneficial fats, primarily polyunsaturated fats (PUFAs). They also boast the highest concentration of alpha-linolenic acid and omega-3 essential fatty acid.

Brazil nuts

Brazil nuts are one of the richest food sources of the mineral selenium, a mineral with antioxidant properties that bolsters immunity and promotes wound healing. You only need to eat up to three Brazil nuts a day to get all the selenium you require. Additionally, Brazil nuts contain vitamin E, ellagic acid, and gallic acid polyphenols, which further fortifies our defence mechanisms and assists in regulating blood lipids.

Recipe steps

1. Chop up the nuts (I used a food processor). 
2. Melt the butter, peanut butter, sugar and honey in a pan on a low heat until melted, then stir in all the dry ingredients. 
3. Once all the ingredients are mixed, transfer them to a baking tray lined with baking paper. 
4. Bake at 160-170 degrees in a fan oven for about 20 mins. 
5. Let the bake cool before removing it from the tin, then peel away the baking paper and turn out onto a board and allow to cool fully. 
6. Cut the bake into 10 squares. Each square will contain 487 calories. 
7. Store in a cool, dark and dry place (or alternatively a fridge) and then use accordingly in your training/race planning.