Here is my special recipe for recovery flapjack. It is really near to a 3:1 carbs:protein ratio and tastes really nice too.
330g oats
250g peanut butter
60-100g butter (depends on personal taste)
4-6 tbs golden syrup
Melt peanut butter, butter and syrup in pan.
Stir into the oats
Pat flat into a 20cm square tin (or whatever size you have)
Cook for 18 mins at 160 deg
Cut into 6 pieces
Each piece provides approx 55g carbs and 18g protein
Alternatives: Add fruit to mix or smother in nutella to serve
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