Fruity Preworkout Pancakes
What more could you want for breakfast on the weekend other than pancakes !? Okay and a bacon and egg sandwich...
My pancakes turn out different every-time as I do not stick to set ingredients. I firstly decide whether I want a carb or protein heavy pancake, or for it to be decently equal, and then I just wack in the ingredients accordingly. The carb/protein ratio will depend on what I will be training at the gym...
Typically:
High carb, low protein - leg day
Decently equal - any type of upper body day (back, bi's & shoulders)
Low carb, high protein - cardio and core day (when I actually do cardio that is)
However I do mix up my training sometimes.
The day I consumed these pancakes I was preparing to do dead-lifts for the first time in ages, so I wanted a good amount of carbs and opted for a 'decently equal' ratio of carbs and protein. I then went on to train core and perform some LISS (Low Intensity Steady State) cardio.
Ingredients for the pancakes: (not including toppings)
- 1 whole egg
- 2 egg whites (77g)
-40g mornflake oats
-25g vanilla MyProtein powder
-50g banana
-85% cocoa powder
-Splash of milk
-Baking powder
Place all of the above ingredients into a blender, and blend for 30 seconds or so (I have the Breville blend-active blender)
Heat up the frying-pan - I use the fry light1cal spray, although I spray it about 10 times
I made enough for two pancakes, however you can always make one and have a thicker pancake, or you can pour less mixture, and make a few more smaller pancakes.
Once cooked, you can add the toppings - I added:
-50g banana
-20g frozen berries
-10g musclenuts peanutbutter
-caramel syrup (0cal 0gsugar)
Overall the pancakes come in at:
523calories, 50g Carbs - 15g Sugar - 16g Fat - 43g Protein
Obviously, a coffee is ALWAYS needed for pre-workout
