My protein pancake recipe for bodybuilders

At breakfastWhether as a snack or an afternoon tea, there's nothing like a healthy pancake to fill up on energy and build muscle without fear of weight gain. Tasty and low in calories, this egg, oatmeal and whey protein-based preparation will fit in perfectly with your diet. diet sporty. Discover my delicious protein pancake recipe to optimize your muscle growth.

Ingredients for this protein pancake recipe

To make this whey protein pancake recipe, you'll need just a few ingredients:

• 1 whole egg
• 5 egg whites (about 160 grams)
• 60 grams of oatmeal
• 1/2 banana
• A little stevia
• 10 grams vanilla whey protein

These quantities will give you about three pancakes, for less than 500 calories (460 calories precisely, with 50 grams of carbohydrates, 40 grams of protein and 10 grams of fat).

Straight from the United States, pancakes are thick pancakes, often served with maple syrup.

For my part, I've revisited the traditional recipe in a way that limits the presence of sugars and fats. To do this, I chose to use only healthy foods.

In fact, eggs and whey will provide you with proteinsomega-3 and omega-6. On their side, oatmeal are rich in dietary fiber. They are also easy to digest and have a low glycemic index.

Finally, the banana is an excellent source of potassium and magnesium, while stevia offers sweetness for 0 calories.

How to make your own protein pancakes?

Quick and easy to prepare, this protein pancake will delight your taste buds, while giving you the nutrients you need to sculpt your muscles.

To make it :

• Break a whole egg into a salad bowl or directly into a blender.
• Add the equivalent of 5 egg whites
• Stir in the 60 grams of rolled oats
• Add the banana halves, stevia and sugar. whey protein
• Blend long enough to obtain a thick, homogeneous, lump-free paste.

Then it's time to bake! If you want perfect protein pancakes, you'll need to cook them in a small frying pan specially designed for this purpose. But you can also cook them in a basic pancake pan.

To cook your whey pancake, apply a thin layer of coconut or sunflower oil to a non-stick pan. Heat for a few moments, then pour in a ladleful of batter, as if you were cooking a pancake.

Leave to cook on a low heat for a minute or so on each side, then remove the pancake when golden brown. You should end up with a sporty pancake soft.

Watch my protein pancake recipe in this video.

Some alternatives to this protein pancake recipe

Of course, you can adjust the elements to suit your own tastes and needs by macronutrients. It's perfectly possible, for example, to replace the banana with organic applesauce with no added sugar, or even yoghurt or fromage blanc.

If you are in weight gain and you want to make the portion more calorie-dense, it's up to you to increase the doses of banana and oatmeal. This will give you a high-protein pancake ideal for weight gain.

Finally, if you're vegan, use almond milk and almonds. plant protein instead of eggs and whey.

How to dress up your muscle-building pancakes?

There are many different ways to accompany your pancakes.

In the context of a weight lossIf you're on the go, opt for a calorie-free syrup or fresh fruit such as apple, pineapple, blueberry, raspberry or mango.

If you're not on a special diet and have a sweet tooth, you can spread your pancake with jam. Alternatively, you can sprinkle it with chocolate chips. dark chocolate or oilseeds (hazelnuts, pecans, almonds, etc.).

And to garnish a mass gainer's pancake, I recommend you opt for peanut buttera food rich in both protein and calories that I also use in my my recipe for cereal bars.

In short, this muscle-building recipe can be eaten for breakfast or a snack for a particularly effective appetite-suppressant snack.

As a snack after your workouts It will help you rebuild your muscle fibres. The most important thing is to calculate your calories and macros to ensure you stick to your diet.

Conclusion

With this protein pancake recipe, you'll benefit from an excellent source of energy for nourish your muscles. Quick and easy to make, it's a delicious and healthy snack.

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