High Energy Fuel Recipe for Oatmeal Pancakes

21Jan08

pancakes

Saturdays are my favorite day of the week. It’s the day of the week I usually don’t have anything pressing to do and I can take my time with my own workouts. I try not to schedule workout appointments with my clients also.

I usually start my day off by going to Lifetime Fitness Center and participate in the 8:30 a.m. water fitness class. I like it because it’s a light workout, I focus a lot on flexibility (which is my weakness), and it wakes me up for more intense workouts later in the morning (I’m not a morning person).

Then, I do a full body strength-training workout with light resistance. 20 repetitions on each set (2) is my goal. If I make the resistance training too intense, it will slightly affect my basketball shooting abilities.

I take a brief break in the café and have a banana with a small cup of coffee. Sometimes I like a jolt of caffeine before I play basketball with the “twenty-somethings.” After filling up my glycogen tank for more energy, I’m ready to play my favorite game . . . basketball.

I usually play for around 45 – 60 minutes, but only if I’ve properly fueled my body. I’m not talking about the banana and small cup of coffee. Fueling my body before I leave my house is critical or I won’t be able to have an effective series of workouts. On average, I will burn around 1,500 calories (and sometime more) doing the 3 workouts above (water fitness, strength training and basketball). So, this takes some serious energy . . .

Want to know what I fuel my body with before doing this workout?

Pancakes. But not your ordinary pancakes with the mix loaded with partially hydrogenated oils and other junk. You won’t make it past the second workout with that kind of unhealthy stuff.

What I’m talking about are Oatmeal Pancakes. I got this idea from the excellent book “Nancy Clark’s Sports Nutrition Guidebook.” Here’s the recipe:

  • ½ cup uncooked oats (whole grain …don’t use instant)
  • ½ cup plain yogurt
  • ½ cup to ¾ cup of vanilla soy milk
  • 2 egg whites, beaten
  • 1 tablespoon of canola oil
  • 2 tablespoons packed brown sugar
  • ½ teaspoon salt, as desired
  • 1 teaspoon baking powder
  • 1 cup flour, preferably half whole-wheat and half white
  • dash of cinnamon

    Directions:

    In a medium bowl, combine the oats, yogurt, and soy milk. Set aside for 15 to 20 minutes to let the oatmeal soften. When the oatmeal is through soaking, beat in the egg and oil and mix well. Add the sugar, salt, and cinnamon, then the baking powder and flour. Stir until just moistened. Heat a lightly oiled or nonstick griddle over medium-high heat (375 degrees F for electric frying pan). For each pancake, pour about ¼ cup batter onto the griddle. Turn when the tops are covered with bubbles and the edges look cooked. Turn only once. Serve with natural maple syrup, honey, applesauce, or other topping of your choice.

     

  • Yield: Six 6-inch pancakes
  • Nutrition Information: Total Calories: 1,000
  • Calories per serving (2 pancakes): 330
  • Carbohydrates: 57 Grams
  • Protein: 10 Grams
  • Fat: 7 Grams

    Try this recipe. You will take your workouts to the next level.

    Louis


    • Filed under: Healthy Recipes   |  

    No Responses to “High Energy Fuel Recipe for Oatmeal Pancakes”  

    Feed for this Entry Trackback Address
    1. No Comments

    Leave a Reply