What you need
1/2 cup of wholewheat flour
1 cup of oats
250ml of full-fat milk
2 scoops of whey protein powder
2 tablespoons of baking powder
2 tablespoons of ground cinnamon
1/2 teaspoon of 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, chuck in the batter and cook on a high heat for 4-6 minutes on both sides, taking care not to let either side 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 is more nutritious than refined white flour as it retains almost all of its minerals, vitamins and protein. Full-fat milk contains lots of calories to fuel your workouts and a boat load of muscle-building protein. Oats provide a significant source of dietary fibre, as well as being a great source of vitamin E, which is thought to reduce your risk of heart attacks.

Ground cinnamon helps to lower cholesterol, regulate blood sugar levels and is a well-known source of iron, which improves your ability to transport blood to your muscles so they get workout-powering nutrients. Whey protein powder is packed with the amino acid leucine, which helps your muscle fibres grow and repair after a hardcore gym session. Blueberries are one of the best sources of antioxidants among berries. They are also low GI, low in calories and count towards your five a day.

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