The fact of the matter is, muscle doesn’t build itself out of thin air. You’ve got to consume necessary calories (healthy ones) and ample protein to get lean and cut up. Throughout the years, I’ve come across so many people who think starving themselves after a workout is the way to go. Often they’ll take things even further and start skipping meals, breakfast in particular. They think starting the day with nothing in their stomach will cause their bodies to burn more fat. In reality, you run the risk of putting yourself in starvation mode, which will have the reverse effect you want.
When you don’t feed your body ample protein, on a physiological level, you will begin breaking down muscle mass to meet your needs. All those reps, hard work, and sweat you put in at the gym are going to simply disappear. This is one of the biggest risks you will face. We all know the benefits of maintaining lean muscle mass; you look good, feel good, and maintain a higher metabolism which will allow you to burn more calories throughout the day. Feed your muscles the protein they crave and protect the gains you’ve fought so hard to make.
Getting protein in the morning can be a bit of a challenge when we take away the obvious choices. Eggs can get a little repetitive if you are eating them all the time. Protein shakes are nice, but sometimes you want something a little more fulfilling. Breakfasts consisting of large amounts of sugars and other simple carbs are probably the last way you want to start your day. For those of you reading this article, you’re in luck. We’ve taken a typically not-so-healthy breakfast choice, and turned it into something you can be proud to start your day off with. Enter: Protein Packed Banana Pancakes.
From start to finish, these should take no more than 10 minutes to make. Not only that, they provide a ton of protein and complex carbohydrates to supply you with a slow and steady source of energy as you begin your day. They’ll get your metabolism in gear and have your day started off on the right foot.
- 1/3 cup instant oats, ground about 5 seconds in a food processor
- 1.5 scoops vanilla whey protein powder
- 1/3 cup whole grain flour
- 1 banana, mashed
- 1/4 teaspoon salt
- 1 egg plus 1 egg white
- 1/4 teaspoon cinnamon
- 1/2 teaspoon baking powder
- 2 tablespoons milk
- 1 tablespoon greek yogurt (can substitute fat-free plain yogurt or even cottage cheese as well)
- In a bowl, combine dry ingredients. Mix well. In a separate bowl, combine banana, yogurt, eggs, and milk. Mix well. Combine both bowls together and mix very well.
- Spray a non-stick skillet with a light cooking spray to prevent sticking. Reapply a little cooking spray between pancakes. Heat the skillet over medium heat.
- Pour roughly half a cup of pancake batter into your skillet and let stand for 2 minutes. The pancake should develop a nice, golden brown color. Flip the pancake and continue to cook another 60-90 seconds. Remove the pancake with a spatula and set on a plate. Repeat this process with the remaining batter. Recipe should make 3-4 pancakes.
Nutritional Facts per serving
The resulting pancakes will deliver roughly, 450 calories per serving, 80 grams of complex carbohydrates, 30 grams of protein, 8 grams of fat, and 7 grams of fiber.