Well Huskies, the beach weather is over. The leaves are turning and that beloved northeast cold is creeping in. That being said there’s no reason you can’t keep that beach bod in shape by giving it exactly what it needs. Nutrition is the single most important component to keep you feeling both healthy and strong. To keep your body looking great and your confidence up you need to stay on top of your diet as well as your training schedule. Greatness doesn’t come easy, it takes an iron will every single day. This article will give you a great and easy meal for you to slip directly into your nutrition plan: Protein Pancakes.
These protein packed pancakes are sure to pack a huge punch of energy in the morning, especially on the days you know you’ll be training hard. As always, eat breakfast, there is nothing worse than skipping a meal. Make the time to have a solid breakfast in the morning to avoid interrupting your metabolic cycle and overeating later in the afternoon. The best part about this recipe is that it only takes minutes and can even be prepared the night before. So, grab the few ingredient needed, mix them all together, and whip them up right before bed.
Keep in mind that there are hundreds of variations for protein pancakes online. The best part about this recipe in particular is that it is both economic and easy to make. The bottom line is adjusting what ingredients you include to fit both your budget and your training schedules. Some individuals might want an extra nutrient or two to help with a specific training regimen they stick to. In short, get creative and do whatever fits your nutritional and training needs. Try throwing some blueberries in, or try a different kind of fat free greek yogurt flavor to toss in the mix. A little discovery was that blueberry greek yogurt will turn the pancakes green, but still tasted delicious!
Also remember to do your best to substitute toppings that will also fit directly into your diet. As tempting as a vat of warm maple syrup can be, syrup is extremely low in caloric density and has close to nothing else but sugar it in. This type of sugar won’t do much at all to help you stay in shape. Try a combination of low sodium peanut butter and some honey. The peanut butter, consumed in the morning, is a perfect source of your daily fats you’ll need during the day. (Yes, certain fats are necessary for a healthy diet.) The honey will act as a fast burning carb that will only help to keep you feeling full and focused. Especially in an 8 a.m class (you are one poor soul if you have one).
There are three main components to this recipe: Carbohydrates, protein, and calories. All of which are extremely important for a healthy and balanced diet. Carbohydrates and proteins are two of the three major nutrients needed to sustain a healthy body and synthesize quality muscle. Now back to calories; calories are unbelievably important to both gain muscle, retain muscle, and also lose fat. The greatest misconception about calories is that every single one needs to be counted. If you’re only paying attention to calories, you’re doing it wrong. What most individuals don’t keep in mind is how many calories we humans burn throughout the day. Walking for more than an hour a day, which we all do if you add every minute up, burns hundreds of calories. Even thinking burns calories. So, stop counting and focus on the important stuff.
Carbohydrates are extremely important to a healthy diet. First it must be recognized that there are good and bad carbs. Bad carbs are known as “simple carbs” because they have little to no nutritional value. This is due to the major fact that they are burned so quickly in the digestive process, lending you little energy for a very short period of time. Some simple carbs include refined sugar, white bread, candy, fruit juice, jams, milk (aside from skim), white pastas, fruits (this is a very hot topic because they are simple carbs, but offer other nutritional values), and basically anything with high densities of refined sugar.
The second, good type, of carbs are called “complex carbs”. They take a significantly longer time to be fully digested in the body, which means you’ll stay full longer. Not to mention the various fibers, vitamins, and minerals you’ll also find in complex carbs. A few of these would be: whole grain breads and bagels, lettuce, celery, eggplant, spinach, potatoes, and a slew of other healthy alternatives to simple carbs.
Ultimately, push yourself to welcome the idea of altering your diet for the better. Don’t immediately shriek at the idea of carbo-intake; so many individuals have portrayed carbs as the most diabolical fat-builders out there, but haven’t payed attention the different subtypes. The truth is that complex carbs are necessary, they keep you full for longer periods of time, and if eaten at the right time of day they will speed up both your metabolism and muscle synthesis.
Just remember that if you’re going to adjust your diet you must also adjust your training schedules. Don’t expect to eat these pancakes three time a day and magically wake up with a six pack. It’s not that easy. As the saying goes, “abs are made in the kitchen”, through a strict diet and training regimen. Having a fantastic body requires a discipline most don’t have. Nothing is given to you, so, if you want something, go earn it with your blood sweat and tears. Eat these protein/carb bombs in the morning when you know you’ll be using all of this energy during the day, whether its a session in the gym or a long run. The bottom line is that staying active is essential to a healthy lifestyle.
What You’ll need….
6oz plain greek yogurt
1 large egg white
1/4 cup whole wheat flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda
Start with two separate bowls; one with the dry ingredients and the other with the wet. Begin by combining the protein powder, flour, and baking soda in one bowl, mix well. Then combine the egg white, and yogurt in another bowl. Add the dry ingredients to the wet bowl a little at a time until you have a thick consistency. This is where you can throw your own spin on things. Maybe a bit of vanilla extract, blueberries, or anything else you’d like to spice things up. Then fix everything until the mixture is completely combined.
After your mixture is complete, heat a skillet on medium and then spray with coconut or canola oil, avoid the use of high fructose corn syrup. Once heated, spoon the batter onto the hot surface, give enough space because the batter will expand. Once you see bubbles on the surface of the pancake go ahead and try and flip it. If you can get your spatula underneath then they’re ready to flip. Repeat this process until you have used up all your batter. Again, remember you can add what you like on top, play around with things, but keep in mind honey and peanut butter will create a balanced breakfast. Then, it’s time to eat your muscle meal and conquer the day.
This recipe makes roughly six small pancakes. Depends on your size this recipe will only make one meal. Adjust if you want to double or half it.
Calories: 314 | Carbs: 34g | Fat: 1g | Protein: 43g