Fuel Up With Post-Workout Pancakes

October 5, 2010

Must See Nutrition Videos

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 Lowdown

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
Ingredients:
½ C steel-cut oats
¼ C Greek yogurt
2 egg whites
2 Tbsp milk
1 banana
¼ tsp cinnamon
¼ tsp nutmeg

Directions:
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.

Source:  primeathlete.com
Photo:  canyoustayfordinner.com

Sarah Gearhart
Sarah Gearhart
Must See
Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,391,867
How to Perform the Euro Step With Iman Shumpert
Views: 84,980
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,698,457

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 69,070
Kevin Love's Cone Hop Basketball Shooting Drill Views: 9,456
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 133,452
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,880
What Ryan Hall Eats for Breakfast
Views: 795,300
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,676
Greg Nixon's Hill Training Program
Views: 705,782
Roy Hibbert 540 lbs Deadlift
Views: 1,561,942

Load More
More Cool Stuff You'll Like

5 Healthy Stuffing Recipes for Turkey Day

3 Holiday Recipes that Won't Ruin Healthy Habits

Protein-Packed Smoothies Without Protein Powder

Cooking for the Cooking-Inept: The Slow Cooker, Explained

4 Athlete-Friendly Microwave Meals

Simply Roasted Sweet Potato Recipes

Kait's Meal of the Month: Eggplant Turkey Boats

A Recipe for Healthy Turkey Burgers

Delightful Desserts for the Grill

5 Healthy Recipes to Start Your New Year

7 Delicious Muscle-Building Smoothie Recipes

5 Non-Boring Ways to Eat Salmon

6 Delicious and Healthy Overnight Oatmeal Recipes

Healthy Snack Recipes for Hungry Athletes

5 Non-Boring Ways to Eat Eggs

STACKletes Speak: "Healthy" Purple Drink and Fried Chicken

6 Ways to Liven Up Your Winter Diet With Citrus

5 Quick and Easy 5-Ingredient Recipes

5 Non-Boring, Easy and Healthy Canned Tuna Recipes

Quinoa Recipes: A Super-Healthy Grain, 5 Ways

Recipe Makeover: Healthy Stuffed Mushrooms

Start Your New Year With These Holiday-Inspired Smoothies

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

5 Non-Boring Ways to Eat Ground Turkey

Kait's Meal of the Month: Roasted Spaghetti Squash

Mix It Up With These High-Protein Meatloaf Muffin Snacks

Lunch Box Special: Tobin Heath's Old-School Pre-Game Favorite

3 Summer Shakes That Boost Athletic Performance

Kait's Meal of the Month: Crock Pot Beef Stew

A Better Baked Ziti

Gain or Lose Weight With Oatmeal Pancakes

Rate My Breakfast Plate: How Top Trainers' Breakfasts Stack Up

4 Easy Recipe Substitutions for Take-Out Food

Make Gains With This Post-Workout Shake Recipe

4 Post-Workout Shakes for Recovery and Building Muscle

3 Recipes to Spice Up Chocolate Milk

7 Easy-to-Make Recipes for Gluten-Free Snacks

6 Simple Power Recipes for Vegetarian Athletes

Easy Thanksgiving Leftover Meals

3 Protein-Packed Peanut Butter Recipes

5 Non-Boring Ways to Eat Sweet Potatoes

Paleo-Friendly Meals for CrossFit Athletes

Fuel Your Next Run With This Homemade Energy Bar

Weight Loss and the Mediterranean Style Diet

3 Power-Packed Milkshakes to Boost Recovery

'Ultimate Oatmeal' Recipe For Runners

Kait's Meal of the Month: Healthy Chicken Piccata