Pancake Tuesday, also known as Shrove Tuesday as you probably know, is the day before Lent. Traditionally, this has been a day of indulging in a portion or 5, before you give up all sins and become a new person over Lent!! In recent years, the idea of pancakes has certainly evolved. They have become a popular pre-game meal or a high protein breakfast, enjoyed by many. Pancakes are so versatile! They can be made to suit your needs on high activity days, rest days, before training, after training or just purely to enjoy as a damn good meal!
My go to recipe:
This pancake recipe is a regular feature on my social media and for good reason! You’ll have them thrown together and on the pan in minute. A great meal to enjoy for breakfast or a few hours before competition. Serve up with the toppings of your choice. I will include a few ideas below based on my own favourites.
High Protein
The pancakes use whey protein and Greek yoghurt, making them a particular good source of protein. They also provide a good hit of carbohydrates and fat making them a satisfying mixed meal. A mixed meal is one that contains all three macronutrients, including a source of complex carbohydrates that will be digested slower by the body and give a feeling of sustained energy in the hours after eating the meal.
Protein- Your Questions Answered | A practical approach to meeting your nutrition needs | The key elements for building lean mass
Higher Carbohydrate
These pancakes are particularly high in carbohydrates and a moderate source of protein making them a great addition to your carb loading meal plan. Topping up your glycogen stores (stored carbohydrate) before competition will support your performance and help to delay the onset of fatigue. What’s more, with adequate carbohydrates on board, you will recover faster for your next training session.
Strategically Fuelling for Training and Games | Practice Tips: Fuel Up and Recover Strategies in Team Sport | Your Marathon Race Day Nutrition Guide
Lower carbohydrate
Low Carb American-Style Pancakes
These pancakes have been specifically created for those of us who still want pancakes on a rest day without taking in a high amount of carbohydrates. On days when our activity levels are lower, we don’t require as much energy from carbohydrates. Having a few recipes like this one, up your sleeve is a great idea to keep your meals interesting on rest days.
Macro counting Pro’s and Cons | Body Composition Changes in the Off Season | Energy and Macronutrient Considerations for Fat Loss
Higher Fibre Pancakes
These pancakes are a good source of fibre with the added flaxseed. For a nice oaty bite, you can leave out the blender and just combine the ingredients in a bowl until they form a thick batter.
Given their higher fibre content, these pancakes would be more suited to a rest day or when you aren’t engaging in intense physical activity. Fibre slows down digestion and can lead to gastric discomfort if consumed too close to intense exercise. To learn more on the role of fibre in health and performance, check out these articles:
Fibre: Why it matters? | How can I add more fibre to my diet? | Causes of Gastrointestinal issues in athletes
