Winter mornings call for comfort food – especially pre- or post-gym session. Pancakes are arguably one of the tastiest, most versatile and satisfying breakfast options out there – they can be served hot, cold, savoury or sweet. Here we share our easy, protein-packed recipe – with a few nutritious accompaniments for a supercharged snack or beefed up breakfast.
2 tbsp coconut flour
1 tsp baking powder
100ml unsweetened coconut or almond milk
1 tbsp flavoured protein powder (vanilla works best)
1 tsp cinnamon (optional)
0.5 tsp Himalayan pink salt
1. Use a blender or large bowl and whisk to mix the beaten eggs, milk, coconut flour, baking powder, protein powder and salt. Whisk well until the mixture forms a batter.
2. Melt the coconut oil in a non-stick frying pan over a medium to high heat.
3. Once the oil is hot pour equal amounts of pancake batter in a circular shape into the pan. Cook until bubbles start to form on the surface, then flip over for another thirty seconds or so.
4. Serve warm with your favourite toppings!
The recovery combo pancakes
If you’re indulging post-workout, opting for a combination of nourishing toppings to help your body to repair and recover will enhance your exercise routine. Eating within 45 minutes after a workout can maintain higher rates of glycogen synthesis, aiding protein production and muscle building. Greek yoghurt, fresh berries and a sprinkling of toasted oats enriched with nuts and seeds will provide a hit of protein, natural sugars and gut-friendly bacteria. Blueberries in particular are rich in antioxidants – helping to prevent free-radical damage to muscles post-workout.
The energy saver pancakes
Energy stores can feel diminished during winter months – as lower light levels and cold weather deplete our natural supplies. Therefore demanding workouts require a substantial energy hit to build the stamina needed to obtain optimum results. Reach for whole grains and chia seeds – both high in fibre for slow energy release. Nut butter is an excellent source of protein and healthy fats that work together to sustain energy levels. If you’re eating less than an hour before you hit the gym consider adding maple syrup, melted dark chocolate or sliced banana for a sugar rush with benefits. A cup of coffee pre-workout can also super-charge your sets.
Protein power pancakes
Protein alone can’t build muscle – but when it’s combined on a perfectly balanced plate higher levels can aid swifter muscle repair and growth. Working together, protein and carbohydrates replenish glycogen stores post-workout and boost insulin, channelling amino acids into muscles for faster restoration and development. The recipe above is protein-rich but also features a healthy dose of fats and complex carbohydrates to ensure sustained energy release. Throw in cottage cheese, raw almonds or toasted quinoa granola to add an extra powerful protein punch to your breakfast.