Flagging a bit on that Friday night skate? Need a quick boost of energy? Forget those expensive over sugared energy bars. These high-carb energy boosters can deliver instant zip of rocket fuel to muscles, brain and wheels to keep you going until the Wellington Arch. Yum-yum!

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SkatesCool Fruity Fresh Legs Flapjacks.

These tasty home-made treats are an easy source of energy and only takes ten minutes of an evening. If you want something that’ll give you an instant energy fix and long burn carbs, plus a good dose of fruit sugars and iron, this is the recipe you.

Ingredients:

200g margarine
100g brown sugar
Golden syrup
Black treacle
300g porridge oats
100g raisins
75g soft dried figs
50g soft dried apricots

1. Set your oven to 150 degrees.

2. Stick a big pan on your scales and measure out 200g of margarine and 100g of brown sugar, then put it on the hob on a medium heat.

3. Add a tablespoon of golden syrup and a tablespoon on black treacle.

4. Weigh out 300g of porridge oats, add all the fruit to the oats.

5. Once the margarine, sugars and syrups have melted turn off the heat and add the oats and fruit stirring thoroughly.

6. Grease a medium sized tin with a bit of margarine and spoon in the mixture, flatten down with a big metal spoon and stick it in the oven on the middle shelf.

7. Cook for 20 minutes - you’ll see it begin to go light brown when it’s done.

8. As soon as the tray is out of the oven cut the flapjacks but don’t try to remove them yet. Pop them out when they have cooled after about half an hour.

9. Wrap in cling-film. They will keep in the fridge for a couple of weeks. Share with all your friends on the next skate!

Thirsty after all those tasty treats?