Dot to Trot

My world is expanding as my butt is shrinking!

Post-Workout Breakfast Recipe: Chocolate Protein Pancakes

protein pancake, weight loss weight lifting food

No, it’s not a Rorschach test. It’s a delicious chocolate protein pancake.

After this morning’s weight training, I whipped up some chocolate protein pancakes. I used my chocolate favored Whey protein powder.  But you can use vanilla if you prefer.

I started out mixing it by hand. After a few minutes I broke out my hand mixer to break up the banana. As for a topping, I decided to go with a thin layer of almond butter. But you could use fruit or 2 tsp of maple syrup.

How does it taste? As with most post-weight training food, I hope for the best and expect the worst.  This one knocked my socks off.  It was delicious. It’s moist and the chocolate, oatmeal and egg combine to give it a nice flavor with the occasional burst of banana.

Would I make it again?  Absolutely. It’s very filling. I’ve also seen a recipe with plain, non-fat yogurt and I might give that a try.

Why The High Carbs?
Coming in at 55 net carbs, this is not a low carb meal. You need to eat both carbs and protein after an intense workout – and when I mean intense, I don’t mean walking 30 minutes on a treadmill. I’m talking about the kind of intensity where a trainer kicks your ass to the point where you feel like jelly or you ride a bike for 3 hours.

Anyway, the carbs boost insulin levels after a workout. The insulin in turn helps your body to more efficiently use the amino acids from the protein. Essentially you’re repairing and rebuilding your muscles more quickly. But you have a small window to do this after a workout – about 2 hours (1 hour is best).

Also, be smart about the your carb choices. Technically after an intense muscle workout you could eat a candy bar and it would probably get stored as muscle and not fat.  But remember this is a lifestyle change…not a diet.

Protein Pancakes
Serves 1 person
Net Carbs: 55
Weight Watchers PointsPlus: 11

Ingredients

  • 4 Large eggs (3 whites and one whole)
  • 1 Scoop Whey protein (chocolate)
  • 1/2 Banana, mashed
  • *1/4 C Oatmeal, steel-cut or old fashion

Directions

  • Spray pan with cooking spray and heat over a medium high heat
  • Stir all ingredients together until combined
  • When the edges of the pancake begin to harden, flip and cook for another 1-2 minutes
  • Top with syrup, nut butter or fresh fruit and enjoy

*Steel-cut oatmeal takes 30 minutes to prepare, so suggest you give yourself extra time or make the oatmeal before your workout.

Advertisements

Single Post Navigation

3 thoughts on “Post-Workout Breakfast Recipe: Chocolate Protein Pancakes

  1. Good tip on the Nutribullet. I’ve wondered if it was worth it. And congrats on the weight loss!

  2. PS thanks for this recipe I will be trying it!

  3. I just got a nutribullet gifted to me and I highly reco for every healthy home! Home made shakes, and soups, and dips all healthy and completely under your control. Super happy with it and dropped 4 pounds just occasionally filling up on healthy shakes!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Crime Time Podcast

A weekly book podcast | mystery, thriller, sci-fi, horror, & crime fiction.

John L. Monk

Double space. In the face. SASE.

Shea Oliver

Living the Dream - Snapping Pics - Building Companies - Hiking - Traveling - Blogging - Writing - Eating - Drinking - Enjoying

The Author Stories Podcast with Hank Garner

The story behind the stories, and the story tellers

Thought Scratchings

the bit your brain can't itch, served in a packet of alternative pig shit.

Knite Writes

The Official Blog of Therin Knite

writerchristophfischer

Books, Reviews and bookish thoughts

charles french words reading and writing

An exploration of writing and reading

C h a z z W r i t e s . c o m

Write and publish with love and fury.

authorsinterviews

My interviews with many authors

Next Stop . . .

Author and Dreamer. www.anthonywadej.com

The eBook Evangelist

Singing the praises of ebooks

keithdraws

Effective Cover Design and Creation Made Easy

WILL MARCK

Author and Book Reviewer

T. Ellery Hodges' The Never Chronicles

Lots of things never happen here...

1103 Boutique

Bath, body, fashion

%d bloggers like this: