These recipes use wholemeal flour but you can substitute plain flour if you are more accustomed to it as this is not the time to try a new high fibre snack. Too much fibre before playing sport can cause bloating, tummy cramps and a desperate search for a toilet!

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Pear and ginger scones 

Makes 12-15
Ingredients:
450g wholemeal self-raising flour + extra for rolling
100g oats
1 tsp ground ginger
375-400g pears (around 4 small), diced
40ml sunflower oil
280ml skimmed milk

Method:

1. Set the oven to 200˚C and line 2 baking trays with parchment paper.
2. Mix the flour, oats and ginger together in a large bowl. Add the chopped pear and mix together.
3. Measure out the oil and milk together and add to the dry ingredients all at once. Stir together until just mixed and a dough is formed.
4. Place the mixture on to a floured surface and carefully pat the dough out to approx. 2cm thickness. Cut into scones and bake for 15-20 minutes until they are just starting to turn golden brown.

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Oaty soda bread 

Makes 1 loaf
Ingredients:
250g white flour
250g wholemeal flour
100g oats
1 tsp bicarbonate of soda
20g butter
450-500ml buttermilk

Method:

1. Preheat an oven to 200˚C and line a baking tray with parchment paper. Place the dry ingredients into a large bowl and mix together. Rub in the butter until it resembles fine breadcrumbs.
2. Add around ⅔ buttermilk and stir until it forms a soft dough. Add more buttermilk as needed. Turn the dough onto a lightly floured countertop and gently knead it. Form it into a round loaf and place it on the baking tray. Score the top of the loaf with an ‘X’ and bake for 35-45min until cooked through.

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Herby soda bread
The secret to why this bread is so moist is grated courgette. To make it as an After sport snack, add 50g nuts and seeds.

Makes 1 loaf
Ingredients:
250g white flour
250g wholemeal flour
100g oats
1 tsp bicarbonate of soda
1 medium courgette (around 200g) grated
Handful of fresh basil, oregano and mint leaves
450-500ml buttermilk

Method:

1. Preheat an oven to 200˚C and line a baking tray with parchment paper. Place the dry ingredients into a large bowl and mix together. Grate the courgette and add to the bowl. Roughly chop the basil and mint. Add it together with the oregano to the rest of the ingredients. Stir until everything is well mixed.
2. Add ⅔ buttermilk and stir until it forms a soft dough. Add the rest as necessary. Turn the dough onto a lightly floured countertop and gently knead it. Form it into a round loaf and place it on the baking tray. Score the top of the loaf with an ‘X’ and bake for 35-45min or until cooked through and browned.

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Bars to fuel
These super bars are easy to prepare and make the perfect snack if you need an extra burst of energy up to 1 hour before sport. Just wrap, pack and go!

Banana bars 

Makes one square 20cm baking tin
Ingredients:
2 large, very ripe bananas
1 tsp vanilla extract
180g oats
50g sultanas
½ tsp ground cinnamon

Method:

1. Preheat an oven to 180˚C and lightly grease a 20cm square baking tin or line with parchment paper.
2. Place the bananas in a large bowl and mash them with a fork. Add the rest of the ingredients and mix until fully blended.
3. Press into the bottom of the baking tin and bake for 30 min until golden. Wait to cool before cutting into bars.

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Banana apple bars 

Makes one 18cm x 25cm baking tin
Ingredients:
3 large, very ripe bananas
1 large apple, chopped finely
¼ tsp cider vinegar
180g oats
75g sultanas
½ tsp ground cinnamon

Method:

1. Preheat an oven to 180˚C and lightly grease a 18cm x 25cm baking tin or line with parchment paper.
2. Place the bananas in a large bowl and mash them with a fork. Add the rest of the ingredients and mix until fully blended.
3. Press into the bottom of the baking tin and bake for 30-35 min until golden. Wait to cool before cutting into bars.

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Tropical bars 

Ingredients:
2 large, very ripe bananas
227g tin sliced pineapple in juice
2 satsumas
200g porridge oats
100g stoneground medium oatmeal
½ tsp cinnamon
½ tsp mixed spice
¼ tsp ground ginger
50g sultanas
50g dates, chopped

Method:

1. Preheat an oven to 180˚C and lightly grease a 20cm square baking tin or line with parchment paper.
2. Place the bananas in a large bowl and mash them with a fork. Drain the pineapple and peel the satsumas. Chop the fruit finely and add to the bowl. Mix together and add the rest of the ingredients on top. Mix everything together again until fully blended.
3. Press into the bottom of the baking tin and bake for 30 min until golden. Wait to cool before cutting into bars or wedges.

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Spiced plum loaf
This loaf is incredibly moreish and will not be around for long so I suggest making two!

Ingredients:
340g wholemeal self-raising flour
100g porridge oats
1 tsp bicarbonate of soda
½ tsp cinnamon
½ tsp mixed spice
¼ tsp ground ginger
325g plums, chopped
100g raisins or sultanas
100g dried cranberries
2 eggs
300ml buttermilk

Method:

1. Preheat an oven to 180˚C and line and lightly grease and line a loaf tin. Place the flour, oats, bicarbonate of soda and spices in a large mixing bowl and mix together.
2. Add the plums and dried fruit and stir until mixed.
3. In a separate bowl, beat the eggs with the buttermilk. Add to the dry ingredients and stir until it is just mixed (It should make a slightly sticky dough).
4. Place the dough in the prepared tin and bake for45- 50 minutes until cooked through and lightly browned. Leave to cool before removing the loaf and slicing it up.

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Berry banana smoothie

Makes about 500ml
Ingredients:
1 large banana
150g frozen mixed berries
250ml apple juice

Method: Simply use a blender (or hand blender) to whizz up all the ingredients together before serving.

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