By replacing the eggs with apple puree, you create a simple snack that is high in carbohydrates and low in protein and fat, perfect for exercising. One waffle provides 30g of carbohydrates. The advice is to consume between 30 and 60g of carbohydrates per hour during training or competitions lasting over 90 minutes, so one or two waffles per hour will be ideal for maintaining your energy levels.
- 200 g oats
- 200 g wholemeal flour
- 100 g (cane) sugar
- 1 tbsp honey
- 75 liquid margarine
- 3 dl (skimmed) milk
- 50 g apple puree
- 1/2 tsp baking powder
- A little oil or margarine for baking
- Mix all the ingredients well (using a food processor if you have one)
- Leave to stiffen for an hour
- Bake the waffles in a waffle iron
If you are planning a long or intensive training session, you could eat these before training too. Add a little extra sugar with agave syrup, honey, jam, syrup, brown sugar or fresh fruit as a topping.