How to make a muscle-building blueberry pancake
Latest in Healthy eating
Here's a simple recipe for a sweet, muscle-building pancake. Enjoy.
What you need
1/2 cup of wholewheat flour (approx 60g)
1 cup of oats (approx 155g)
250ml full-fat milk
2 scoops of whey protein powder
2tbsp baking powder
2tbsp ground cinnamon
1/2tsp salt
Handful of blueberries
How to make it
Blend the ingredients until you've got a creamy batter. If it’s too thick, add water or a bit more full-fat milk and blend again. Drizzle some sunflower oil into a non-stick pan, add the batter and cook on a high heat for 4-6 minutes on each side, taking care not to let it burn. Only flip the batter in the air if you're experienced or are cooking at the home of somebody you don't particularly like.
Why you should have it
Wholewheat flour retains far more of its minerals, vitamins and protein than refined white flour. Full-fat milk contains lots of calories to fuel your workouts as well as muscle-building protein. Oats provide dietary fibre and are a source of vitamin E, which is thought to reduce your risk of heart attacks.
Cinnamon helps to lower cholesterol, regulate blood sugar levels and is a source of iron, which improves your ability to transport blood to your muscles so they get workout-powering nutrients. Whey protein powder contains the amino acid leucine, which helps your muscle fibres grow and repair after a gym session. Blueberries are one of the best sources of antioxidants among berries. They are also low-GI, which means they release their energy slowly, and count towards your daily five portions of fruit and veg.
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