EFS Classic: Pancakes Pack on Pounds of Muscle

Many strength athletes struggle with diet. Their goal is to clean it up, but not go on an ultra-strict bodybuilding diet. Protein pancakes are the perfect alternative and they taste great! They’re extremely nutritious, are a great source of protein and contain high, good carbs. Thus, giving the strength athlete the energy they need to train hard. These wouldn’t be recommended in most cases for a competition bodybuilder. Instead, protein pancakes are recommended for strength athletes and regular people with general fitness goals. The caloric level can be adjusted according to the ingredients. I’ve listed several options that will meet your needs calorie-wise and nutritionally. Give protein pancakes a try. They are one of my favorites.

Protein Pancakes

Serving Size: 1 large pancake

Ingredients

3 Egg Whites

1 Whole Egg

1 Cup of Oatmeal

1 tsp of Cinnamon

Optional Ingredients

1⁄4 Cup of Blueberries

1 Ounce of Walnuts

1⁄4 Cup of Sugar Free Pancake Syrup

To Make…

Blend egg whites, egg, oatmeal and cinnamon together. Spray skillet with cooking spray and pour mixture like a normal pancake. Cook on medium heat. When bubbles arise, add blueberries or walnuts and flip pancake. Cook for another minute or so. Serve with warm sugar free syrup.

Nutritional Value

No Nuts, Berries or Syrup

Calories: 418

Fat: 11

Carbohydrates: 55

Protein: 28

With Syrup Only

Calories: 453

Fat: 11

Carbohydrates: 67

Protein: 28

With Syrup and Walnuts

Calories: 653

Fat: 30

Carbohydrates: 70

Protein: 33

With Syrup and Blueberries

Calories: 468

Fat: 11

Carbohydrates: 71

Protein: 28

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About the Author

Josh Bryant is one of the fastest rising names in the fitness industry. He works as a speed, strength, and conditioning coach at one of the top high school programs in Texas. Currently, he is a personal trainer who works successfully with many clients both in person at Metroflex Gym and via the internet. By using the Joshstrength Method, he has trained world record setting powerlifters, women fitness competitors, Olympic athletes, professional fighters, NCAA champions, and a host of high school athletes who have received collegiate scholarships. As an athlete, he won many national and world titles in both powerlifting and Strongman and, at 22-years-old, was the youngest person in powerlifting history to bench press 600 pounds raw. He squatted 909 pounds in the USPF, officially bench pressed 620 pounds raw, and officially deadlifted 810 pounds raw. In 2005, he won the Atlantis Strongest Man in America competition. Along with ISSA certifications in fitness training, nutrition, and conditioning, Josh has been awarded the prestigious title of Master of Fitness Sciences (MFS). He was also recently named the ISSA Director of Applied Strength and Power. In addition to being certified by the NSCA as a Certified Strength and Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement Specialist (PES), Josh completed his master of sciences degree in exercise science (July 2010). He has been published in numerous magazines, periodicals, and websites and is the founder and owner of Joshstrength.com and the Joshstrength Method. To learn more about Josh or to contact him, visit www.joshstrength.com. View Josh’s training log.