Leg day fuel: the protein pancake

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One of my most favourite meals to make, especially after training legs, are these protein pancakes. Why only on leg day? The reason is because your body needs more carbohydrates on the days you train larger muscle groups, e.g. legs. I usually increase my carbs during my breakfast (pre-workout) and usually in my lunch and dinner meals as well (post-workout). The increase in carbs pre-workout helps to fuel my body to ensure I have enough in the tank to push hard. Plus, the increase in carbs post-workout helps restore muscle glycogen (glycogen is the primary fuel source that feeds your muscles and is depleted when you train) and starts the recovery process. Another good reason to make these is that they're friggen delicious and easy as hell. Honestly, do you even need a reason to eat PANCAKES?! Bon appetti.

1 large egg
1/2 banana
1 scoop of quest protein powder - vanilla milkshake (you can use any protein powder, I just prefer quest)
2 tbsp coconut flour
3 egg whites
2 tbsp of quick oats
2 sprays of pam coconut oil
1 tbsp of sugar-free jam
3 tbsp of no sugar added syrup
Handful of blueberries

I put my biceps to good use and mix all the ingredients in a bowl until it's blended. I use a non-stick frying pan and spray the pan with the pam coconut oil. Let the pan warm up on medium-heat or lower for 4 minutes. I pour some batter onto the pan then wait for 2-3 minutes, or until little bubbles start forming. Flip and wait another 2-3 minutes. Top with jam, almond butter, syrup or whatever toppings of your choice. Feed those muscles! 🙌

Total calories: 490
Carbs: 52
Fat: 13
Protein: 44
Sodium: 516
Sugar: 18

*Helpful tip. You can make these in batches and bring them to work as a great snack