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When prepared right this breakfast favorite can be a great way to recover after a hard workout. I tweaked this already healthy whole-grain pancake recipe to satisfy my taste buds and nutrition priorities.
1 cup uncooked old-fashioned oats, blended into a flour
1 cup whole wheat flour
½ cup all-purpose white flour
2 tbsp brown sugar
2 tablespoons protein powder, preferably unflavored
¼ cup chia and/or flaxseed blend, ground
2 teaspoons baking powder
¼ tsp baking soda
¼ tsp salt
2 cups skim milk
2 Tbsp vegetable oil, either coconut or canola oil
1 tsp vanilla extract
1 banana, mashed with a fork
1.5 tbsp all natural peanut butter, unsalted
Each pancake packs:
It's essential to finish every workout with enough carbohydrates, protein, and a little bit of fat to ensure you reap all of the benefits from your hard work. Fill your plate with 2-3 pancakes and top with ½ cup non-fat, flavored greek yogurt and 1 cup fresh fruit or 1/4 cup 100% maple syrup with an 8 ounce glass of skim milk on the side. This plate packs the exact ratio of carbohydrates to protein (3-4:1) that is ideal for replenishing glycogen stores and building/repairing muscle after a hard workout. Plus, the added fiber from the whole-grains and chia/flax seed combo helps keep you full and fueled all the way until your next meal. With superfoods of whole grains, chia seeds, flax seeds, banana, and skim milk, this extra-fueling treat won’t let you down.
Sports Nutrition for Peak Performance & Health
I'm Lexi, a Certified Sports Dietitian and Yoga Instructor. I work with individuals, teams, and groups to find fuel and balance within their sports diets for peak performance and health.
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