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PrOATein Pancake + WIAW

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There isn’t much you can’t accomplish with discipline and focus.

After seeing my first body building competition last weekend, I re-committed to leaving nothing on the table in my training.

Studies have shown purposeful lifting can increase muscle activation as much as 18%.  When working out you should really focus on the part you are training.  Eliminating wandering thoughts, gym distractions, and general rushing is important to getting the most out of your workout.

For the past several days I have committed to purposefully lifting – focusing only on the exercise I am doing and the muscle groups I’m targeting.  If muscle soreness is any indication, it’s working!

A few tips:

  • Choose an optimal training time when you have the most energy and enthusiasm to work toward your goal.
  • Have a written workout with what machines or weights you’ll use.  Some even write out pace and rest periods.  This allows you to move deliberately about the gym, without sitting there looking around for what to do next.
  • Wear headphones to discourage others from talking to you, and to drown out distracting gym “chatter.”  Use your play list to capture your intensity and keep your body pumping to the beat.
  • Before beginning a set, think about your goal – visualize the muscle group you are targeting, and what good form looks like.
  • Use the buddy method – have a friend or trainer assist and motivate you from time to time.
These tips can be applied to running and other forms of exercise too.  Are you working out with purpose?

Despite the chilly early morning air (boo hoo!) we’re still on summer edition of What I Ate Wednesday.  I’m still digging all the sweet summer produce.  The changes in my competition diet have allowed me more veggies!

Check it all out below, then click here to visit Jenn @ Peas and Crayons to see everyone else’s summer eats!

Meal 1:

First thing I chugged down my Aminos, only now I’m mixing it with both 2T of apple cider vinegar and glutamine.  Again, I won’t bore you with another pic… but this combo does wonders for my digestion and energy in the morning.

Since is has been chillier in the mornings, I’ve been craving warm breakfasts – like pancakes!  I am notorious for ruining batch after batch of pancakes in the past, jealously watching as everyone else posted pics of perfect fluffy cakes.  Knock on wood – I think that’s behind me now!

Everyone has their preferences, but I like a thick, hearty pancake.  My protein-filled oat cakes fit the bill.  Laced with cinnamon and vanilla, these are like cookie cakes!

The biggest secret?  Let the batter stand for a bit before cooking.  It thickens, leaving you with a batter that won’t fall apart as soon as you try to flip it.  That wait isn’t as bad as it sounds – mix it up before you go to the gym or take a shower.  It will be ready by the time you’re done!

Recipe at bottom.

Meal 2:

I brought back an old favorite – my apple cupcake.  I made essentially the same frosting, but added 1T of vanilla protein powder, cinnamon, almond milk, and a few cake batter drops.  No lie – it really does taste like frosting.

Leftover “icing” eaten with a spoon.   *swoon*

Meal 3:

On my training diet I’m supposed to limit sodium.  It has been shocking to see how much sodium is added to everything.  Protein powder, canned beans, and frozen foods are some of the biggest offenders.

Frozen meals were never prevalent in my diet, but I did keep a few on hand for emergencies.  Sometimes you need a quick lunch!  Now, rather than buying salty meals, I make sure to freeze servings of homemade dishes.

Yesterday’s lunch was a slice of my Vegan Mexican Crustless Quiche.  I thawed it in the micro at work and ate if with raw asparagus and a Nutritional Spicy Peanut Sauce (1 T peanut flour + 1 tsp nutritional yeast + 1/2 tsp sriracha).

Meal 4:

Given that I’m supposed to have at least 3 “real” protein source per day, I snacked on tuna salad.  Pre-figure competition training I would have never consider eating tuna in the middle of the afternoon.

This mix of tuna, nooch sauce (nutritional yeast mixed with water and paprika), red pepper, and broccoli slaw was surprisingly good mid-afternoon.

Meal 5:

This was an all-new experience for me – I made salmon cakes!  They were really good!  It turns out that canned salmon taste like chicken tuna.  I want to make it once more to be sure of the measurements, then I’ll share the recipe.

Served with random, yet delicious, sides.  Side #1: sautéed spinach with eggplant, ginger, and thyme.  Side #2: Grated raw golden beet and carrot sprinkled with dulse flakes.  Side #3: Ezekial garlic toast.

Meal 6:

I am powerless over cake batter.  I had some leftover shredded zucchini and carrot from dinner… so I decided to combine my favorite Carrot Cake and Zucchini Bread Batters to make one epic Carrot-Zucchini Cake Batter.

Stick a fork in me.  I’m done.

Meal 7:

That batter was filling… I didn’t want meal 7, but I still am not hitting my increased meal requirements.  Never in a million years did I think I’d say this… but it’s hard to eat so much.  *My former fat kid is beating me up and stealing my lunch money right now.

I kept it simple.  Late-night cereal with bananas… and a side of a chocolate protein powder experiment.

The cereal was awesome.  The experiment… needs work.  Wouldn’t it be awesome if someone invented protein cereal?

PrOATein Pancakes

  • 1/4 C rolled oats
  • 1/4 C egg whites (or flax egg)
  • 1 T vanilla protein powder
  • 1 T peanut flour
  • 2 T unsweetened almond milk
  • 1 tsp ground flax
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/8 tsp baking powder
  • 7-8 drops vanilla liquid stevia

 Place all ingredients in a small bowl and stir to combine.  

Place in refrigerator and allow to sit for 15 mins to 1 hour.  Remove from fridge.  Add more liquid if too thick.

Scoop into warm pan, forming 2 pancakes.  Cook ~2-3 mins (do not touch while its cooking) then flip and cook for ~1-2 mins more.

Serve with warm sugar-free maple syrup and fresh fruit.

***

Now I’m hating the accountability since I didn’t eat as much as my revised plan calls for.  I got 170.2g of protein.

Have you ever checked the sodium in your staple foods?  Any surprises?

Do you have a perfect pancake recipe?  Please share!

Comments

  1. I love protein pancakes and yours surely did turn out nice and fluffy looking! Nice job 🙂 and your apple cupcake is so cute, you creative girl you 😉

  2. LOVE that message about discipline…although I’m not training for anything, I’ve been eating like I have and can’t seem to get a handle on balance. I’m reminded that those late night cookies don’t do anything for me! I want to be free of any sugar depdency because my body’s worth it – right now with my weight, appearance, and health but more importantly in the long run. Thanks for that reminder when it comes to lifting (which I love and the discipline part comes easy!) AND in the kitchen…And keep training hard! Leave it all on the gym floor. 😀

    Great recipe too – gotta give that one a shot! Maybe tomorrow or the next morning for breakfast! Thanks again for the inspiration in so many ways, Laura!

    • Your mentality is so inspiring. I love this: “I want to be free of any sugar depdency because my body’s worth it.”

      That is the BEST reason to treat yourself right. 🙂

  4. Oh man, I think I just spent an hour catching up on all your posts. You’ve got so many tasty eats on here friend. Dang it. I want to try them all. 🙂 Where to start, where to start……… Nice job with all your training too. Way to really work towards your goal friend. Keep on inspiring us all!!!

  6. “My former fat kid is beating me up and stealing my lunch money right now”—> HAHAHAHA you are awesome, Laura! Loved the first part of your post! As cheesy as it sounds, visualisation before each set really does work- it gets me in the “zone”! Also agreed about the laving pancake batter to set for thicker pancakes..I’ve actually even made the batter the night before to save time in the morning and it works great…might be handy for a night owl like you :)!

    • I was hoping someone would laugh at that. 🙂

      I’ve done the night before batter too. Eating clean doesn’t have to be time consuming – that’s a hot breakfast in 8 mins!

  7. Who’s not in love with protein pancakes? I mean – it justifies to dig in pancakes EVERY single morning of the week if you want to. And I am also amazed by your salmon patties – cannot wait to see the recipe. (though I do not really now if you can get canned salmon here in Germany… have to keep an open eye)

  8. oooh.
    Im feeling as though this is directed at me 😉
    the husband may snarf the sugar but I know I get too much sodium.

  9. Isn’t it crazy how much sodium is in EVERYTHING???!!! I’m not training for anything but I work with cardiac patients so it’s something I educate on everyday.

    Thanks for making me drool on my keyboard at 5:30 in the morning! I think I’m making pancakes for breakfast!

  12. The first tip is exactly what I needed to hear – I did weights after work last night and could do way less than I usually can. No good! I’m a morning person and need to figure out how to do it in the morning or, at the latest, at lunch!

    • I was in the same boat yesterday… I had to call myself out and take my own advice. It’s just so hard after a long day!

  13. MMM yummy those look scrumptious (along with all your other eats.) 🙂 I don’t think I’ve EVER seen a pre-competition diet at creative and PRETTY as yours haha! And thanks for the tips in the beginning! I’ll take them to heart 🙂

    • That means so much! I’m really hoping to prove that eating clean doesn’t have to be boring.

  14. That apple cupcake is adorable! I love protein pancakes too! They’re more of a winter breakfast for me but since fall is right around the corner I’ll have to try these out!

  15. I’ve NEVER had protein pancakes before, but I’m thinking that’ll be tonights dinner. I need something soft and easy since I just had some dental work done today. boo!

  16. I completely agree that focusing on the muscle you are working in the particular exercise WORKS!!! I didn’t know the stats that yu listed above, but I know that when I put my mind to the workout I can truly feel it the next day!!

  19. Great tips… and so important in a situation like you are in Laura! I always am listening to music, some people try and talk to me anyway (how dare they 😉 ) but it’s much less likely when I am there doing my own thing
    Loving the (hopefully) fluffy pancake recipe, I haven’t made them in a while, and I might this morning! Thanks for the recipe deary

  20. I can’t believe ou are boo-hooing about the morning air. It feels so nice!!

    We are going to Corks and Forks after all. You should come. It’s your cheat day, right?

  23. Great tips! I always need a plan when I lift at the gym – otherwise I will wander around like a lost puppy and my workout won’t be nearly as good.

    I would be all over protein cereal! I love protein pancakes and have them for breakfast a few times a week, but I don’t normally eat cereal (even though I love it) because it only fills me up for about 2.5 minutes. So a protein version really needs to happen!

  24. You’re right – visualizing the muscles you’re working does help…a lot! Great tips, Laura!

    And I think you’ve inspired me to make pancakes for dinner tonight!

  26. i love your random sauce/dressing recipes! i’m going to have to remember that peanut flour/nooch/sriracha one! i love working out in the AM – less creeps – more people who just want to get in and get out – of course there are always the randos who hang but for the most part it’s a legit crowd who smile, nod & get on with their day! i’ve been thinking about glutamine! what’s the benefits??

  27. Great purposeful tips! I need to work on that with weights- I tend to be the one looking around trying to decide what to do next in the weight room. 🙂
    We had some similar eats yesterday- made crab cakes for dinner (with zucchini) and then a apple-zucchini batter that I baked into mini “cakes”. Cauliflower pizza is on the menu for tonight! Your pancakes will be made soon, too.

  29. How much protein are you supposed to be getting these days? And I definitely love thick, fluffy pancakes best–but mine this weekend were super thin and I actually enjoyed them! Plus it meant I could roll them up a little and fill them with whipped cream like a cannoli/crepe-type thing. Still going to love thick pancakes the most, but good to know the thin versions have their time and place…

    And great advice–I really need to get better at focusing on the specific muscles I’m using. Some days I’m good at it, other days I’m pondering the meaning of life while abstractly going through the motions of lifting…

    • Over 200g a day. It is so hard.

      I really want to try for a crepe-like pancake next. They always crumble though!

  31. oh man my friend, great minds DO think alike. I made a similar version of waffles for Mark this week — mostly because white flour scares the hell out of him now (muhahhahaa … thanks jillian) and I had peanut flour on hand. Mine were pretty similar, side from the stevia. I didn’t sweeten. He likes things a bit more savory, and was making his own syrup out of blueberries and agave (boy I’ve taught that kid well).

    side note, I just noticed your headshot on the lefthand column. LOVE. we need to have a pixie get together (officially calling us pixies because I’m the heavy metal pixie and you’re the heavy lifting pixie)

  32. As always… your food looks delicious (and so much like what I eat!). My “perfect” pancakes include (about) 2 T coconut flour, 2 T cornmeal, 1/4 c egg whites, a little baking powder, stevia, a dash of almond milk (to reach desired consistency) and some kind of berries thrown in (I’m digging blackberries lately). Those are freaking good.

    So Calee (above!!) has me looking more closely at the ingredients in most BCAA Aminos. Most contain a ton of artificial dyes and other scary things. I’m on the lookout for some without any of that crap. If you happen to find any, let me know!

  35. Definitely have to visualize each lift and a major thing that works for me, aside from the obvious ipod.. wearing a HAT! Totally blocks out all other people in the gym and gives focus to what you’re doing.

  36. Love the idea of working out with a purpose!! That was so motivating Laura THANK YOU! Those pancakes look fantastic… cookie pancakes? sign me up! Yummy!! Everything you made looks so good.

    • I think for a weekend treat they need to have chocolate. Like oatmeal chocolate chip cookie pancakes!

  38. I do all of the points in your weight lifting list! Definitely keep the headphones in & I try to look non approachable so I don’t get interrupted – mean but I really am there to work out, not talk. I am fine if ya want to talk to me after the workout! 🙂

    LOVE the recipes & so gonna make the pancakes!!!

  40. Oh I’m a big fan of Glutamine. It does so much. You can stick it in stuff you bake too. I stir mine into pasta sauce, lol. There is nothing like lifting and paying close attention to the mind-muscle connection. It’s the only way I can lift and it feels sooo good. When I see people just swinging their arms around trying to do a tricep kickback, it’s like What are you doing??? Also, talk about boring. I’m there to work, but that’s just me. And you. 😉

    • I didn’t even think of that! I’ll have to put in in my pancakes next time.

      There was a guys at the gym leaning in the captain’s chair reading TIME magazine yesterday. I kid you not.

  42. Thanks for the tip on letting the batter sit for awhile before cooking. I think I’ll have a hard time doing that since I’d want to make and dig in right away! 😉 But all good comes to those who wait…And yes! It’s also crazy how much sodium there is in food..that’s why I hardly go out to eat..well one of many reasons. Freezing meals sounds like a great idea!

  43. Your post reminded me of the *only* good thing about the imending fall season and resulting end of summer. Apples. Man, I have missed them.
    I look forward to trying your pancake recipe. I have yet to make a gf/increased protein recipe that actually tastes good and doesn’t fall apart.

  44. First of all, those pancakes look awesome!

    Also, this post really helped me during my workout today! It was timed intervals, and I was having one of those days where I just wasn’t feelin’ it, I was fighting with my body the whole time! I thought about your post during it, though, about working out with a purpose and staying focused and thinking about your end goal and everything, and it totally helped me push through it!

    Thanks for the awesome post! 🙂

  45. These pancakes look awesome! I have failed so many times at the protein pancake mixtures but finally have gotten better at it 🙂 And sodium is SO crazy. Especially dressings which I love so now I look at the sodium a lot more before buying.

    • I didn’t think to add dressing! So often now I just mix hummus or nutritional yeast with vinegar or water to top salads.

  46. maybe you, heather, and lauren need a CAKE cafe. All things cake. I’ll come! love the tips on the gym. You know i utilize those suckers!

  48. I actually started making my own cereal after learning how traditional cereal is made. I make one that has 10 g protein per serving. So 2 servings (who eats only 1 serving of cereal??) plus skim milk makes 28 g protein for under 500 calories and it still gives you that cereal carbohydrate satisfaction.

  49. I’ve been monitoring sodium (so that I know what I’ll have to cut in like a week and a half – yipes!) and seriously, it’s ridiculous. Protein powder especially!! WTF? Why?!

  50. Great words about discipline! I like the list for your weight lifting tips, because I need to start doing them! Ha ha. I’m not very good with concentrating on the reps and really focusing on the contractions.
    I always let my pancakes sit for a bit too, a trick my mom taught me when I was young, since I enjoy thicker style pancakes as well.
    As always, your eats make me hungry!! So good!!

  51. I think there is protein cereal babe!?!?!? yours looks great though! I am so excited to try my Uncle Sams cereal 🙂 I bought it just because of YOU 🙂

  52. Laura,
    This message is just what I needed. I fallen off the wagon with the workouts and you have some great advice. And those pancakes look gooooooood!

    • Thanks, love! I’ll trade you a pancake for some chutney. Wouldn’t that be so good together?!

  53. Guess what love? They DO make protein cereal! Check it: http://shop.kaysnaturals.com/searchresults.asp?cat=1819 Not as hearty as Cheerios or the like, but at 12g of protein per serving, you really can’t complain! I have a box of the apple cinnamon now!

    I agree with you one million percent on being “present” during your workouts…it makes ALL the difference! I’ve gotten a bit better about making sure my mind doesn’t wander when I’m at the gym and I’ve definitely noticed changes. Oh, and I totally meant to tell you…I took you up on the suggestion to try one of your bicep workouts since I’ve been a bit disappointed with my progress lately. Remember my bicep pic on Instagram the other day? That was RIGHT after I finished your “gun show” workout! I was actually surprised that I got a good pic since I was shaking so freakin much! I had a HELL of a pump ANNNNNND? I was sore! Hooray for masochism! 😉

    Dude, it’s been TOO long since I’ve had a good salmon cake…can’t wait to see your recipe! Oh and as odd as this sounds, I’ve really been craving tuna lately! I actually just finished had some as a snack…straight outta the can…oh yeah, be jealous of this CLASS! lol

    • Dooode. I just ordered a sample pack of the cereal and crackers. Thanks!

      I’m so happy you liked the workout!!! Remember to keep upping the weights every week or two and you’ll keep getting sore. 🙂

  54. It is easy to get distracted at the gym! I usually work out with a friend and my competitive nature drives me. Wow it must be tough to eat so many meals especially when you think about all the cooking time

  55. I used to always F up pancakes as well, until I tried a recipe from Oh She Glows. Angela’s vegan pancakes are THE BEST. Seriously. Better than non-vegan pancakes.

    Do you find that when you’re training for something physically demanding your life totally becomes about eating? When I was marathon training all my free time went into preparing meals because I couldn’t stop eating. So it was like eating + running was my entire life. Crazy.

    • She does have some great recipes. 🙂

      My life was already about eating… I’m a food whore. LOL!

  56. Protein cakes! YUM! It’s kind of crazy when you get to the point that eating what you need to accomplish a physical goal is just as hard as the workout! I got zucchini! I’m so making that batter. I love my protein powder frostings. Those are definitely a love of mine and I can get away with eating frosting whenever I want!

  57. Wow Laura you’re blog is SO inspiring to me! I’m glad I found it 🙂
    I’m working on training with purpose more, thanks for the tips! I’m not there yet…but I will be soon! You made me laugh quite a few times, I can very much relate to a lot you’re saying and posting. BTW I’m a sucker for cake batter too – its just…nothing beats cake batter! 😉

    I bet eating enough during training season can be hard! I’m not a competitive athlete by any means (alas) but I’ve been trying to increase muscle mass and gain a few pounds for a while now and finally I’m getting the hang of it. It took me a while though! It’s a lot of hard work + a lot of food and sometimes you don’t have a lot of time, nor space in your stomach :p
    Sorry for the lengthy ramble – I’ll definitely check your blog more often! Love, Leanne

    • Leanna… thank you so much for your kind words!

      You do get accustomed to eating more, but it takes time. Like anything else, you have to plan to be successful (which I’m sure you found too!).

  58. Hey Laura! I noticed your comment about protein cereal, Kays Naturals has a protein cereal that’s gluten free! My coworker LOVES the apple cinnamon flavoR!

    • Several people mentioned that – I can’t believe I’m just hearing of it. Thanks! 🙂

  62. Lots of yummy eats going on here, as usual. I like my pancakes fluffy too! I don’t know if I notice sodium a lot in my food but I do eat a crap ton of sugar hahahaha 😉

Trackbacks

  1. […] having this for breakfast today on my PrOATein Pancakes.  Thanks for reminding me about it, […]

  2. […] having a serious love affair with breakfast foods like these PrOATein Pancakes or this Tiramisu […]

  3. […] week I talked in this post about focus at the gym, and how purposeful lifting increases results.  I attribute that to many […]

  4. […] and more bloggers talking about apple cider vinegar as this amazing product to drink upon waking. Laura, PowerCakes, and Jenn have all talked about taking it straight… so I bought it. Yes, […]

  6. […] Are you purposeful with your workouts? Laura is and shares tips so you can be too! […]

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