Three days on, the HELLO! office is still abuzz with chatter about Princess Kate completing the Three Peaks Challenge at the weekend.
From the incredible feat of fitness, to how she kept her eyeliner perfect while scaling three mountains, we can't stop talking about it. And as someone who writes about health and fitness, I've been thinking about the Princess of Wales' snack of choice during her challenge.
Fellow hikers spotted the royal spotted nibbling on flapjacks as she traversed the tricky terrain, and it turns out it was an excellent choice of snack to fuel her endurance challenge. Interesting, given the crumbly, chewy snack fell out of favour in recent years, thanks to our penchant for protein - of which flapjacks don't contain much! That said, nutritionist and author of The Hormone Balance Handbook, Jessica Shand, says flapjacks are actually a great choice for this situation.
© X.com"I'm not surprised Princess Kate chose flapjacks for her hike. Let's face it, they're delicious, but they also make nutritional sense for this specific situation. There's a reason endurance athletes don't fuel marathons on salads.
"When we're asking our bodies to perform and do something out of the ordinary, carbohydrates, especially dressed in this way, can actually become one of our greatest allies."
She continues: "This is a really good example of why nutrition should always be viewed in context. If you're hiking for hours, climbing mountains or doing prolonged exercise, your nutritional needs are very different from someone sitting behind a desk all day."
On the power of flapjacks, Jessica notes: "During endurance activities, carbohydrates are the body's preferred source of fuel because they replenish glycogen, which is essentially the muscles' energy reserve."
Why are flapjacks good for energy?
It's the combination of carbs, fibre and fat that makes flapjacks excellent hiking fodder.
"Oats are definitely the star of the show," Jessica says. "They provide complex carbohydrates alongside a unique soluble fibre called beta-glucan, which helps slow digestion and the release of glucose into the bloodstream, providing a steadier release of energy."
Butter is helpful, too, when it comes to slow, sustained energy – like someone tackling three mountains will need.
"Traditional flapjacks also contain butter, and it's actually the fat that helps slow gastric emptying, making that energy last longer. If you're making them yourself, choosing a good-quality butter made from simple ingredients is the best way to go. The combination of carbohydrates and fat is exactly why they’re such a practical choice before or during long periods of intense activity."
© GettySupercharge your flapjacks
Jessica says that homemade flapjacks are a brilliant way to increase both their nutritional value and their energy-providing power.
"I'd start with oats as the base, then add a variety of nuts and seeds to increase the protein, healthy fats and fibre," Jessica recommends.
"Pumpkin seeds are a particular favourite because they're naturally rich in magnesium, which plays an important role in normal energy production, while almonds provide vitamin E and healthy fats, and hemp seeds contribute complete plant protein.
"I'd also include ground flaxseed or chia seeds for extra fibre and omega-3 fats, alongside cinnamon for flavour and chopped Medjool dates if you need a little more readily available fuel for longer walks or exercise.
"These are exactly the ingredients I use in my oaty cinnamon snack bar recipe. It takes inspiration from the traditional flapjack but elevates it nutritionally by increasing the protein, fibre and healthy fats, creating a more balanced snack that supports sustained energy, blood sugar balance and gut health."
Watch the video below to recreate Jessica's energy-supporting flapjacks.
