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What offers 51 grams of carbs, 45 grams of protein, 3.5 grams of fat and 410 calories? [Hint: it’s not an energy or candy bar.] Answer: Oatmeal banana spiced pancakes, and they’re the perfect complement to a hard training session.
STACK expert Lisa Dorfman, University of Miami director of sports nutrition and performance, brings you the recipe in her new book, Performance Nutrition for Football, an all-inclusive nutrition guide for maximizing your athletic performance. Dorfman recommends refueling within 30 minutes after a workout, so you can prepare the pancakes ahead of time and enjoy them as a post-training meal.
The meal is packed with carbohydrates, which Dorfman says are the primary fuels that help your body recover after a hard workout. When you don’t eat enough of them, pitfalls include feeling tired and compromising your ability to build muscle. Good thing the recipe packs a large amount. You’ll need them as part of your 50 to 60 daily caloric intake percentage. The ’cakes are also loaded with protein, not your primary fuel source during training, but essential to helping your muscles repair and rebuild.
Oatmeal Banana Spiced Pancakes
½ C steel-cut oats
¼ C Greek yogurt
2 egg whites
2 Tbsp milk
¼ tsp cinnamon
¼ tsp nutmeg
1. Combine and blend ingredients [minus 1/2 of the banana] until smooth.
2. Heat a nonstick skillet over low to medium-low heat, and pour in 1/3 cup of batter. When batter bubbles at edges, flip and cook for about one more minute.
3. Serve with a sliced banana on top and a drizzle of honey.
*Alternative ingredients: add blueberries, chocolate chips or chocolate whey protein to the batter. When using whey, add a few tablespoons of water to reduce thickness of batter.
For more information about Performance Nutrition for Football, check out primeathlete.com.