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  3 Delicious Protein-Packed Banana-Based Pancake Recipes

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  Guess what? Even if you’re a fitness fanatic who loves nothing more than staying in shape, you can still enjoy pancakes just like everyone else!
  
  Because whilst we often think of pancakes as a treat food, this doesn’t have to be the case. Pancakes can definitely be healthy — it all depends what you put in, or on, them!
  
  And these epic protein packed banana pancake recipes are perfect to try out:
  
  HOLD UP: PANCAKES CAN REALLY BE HEALTHY?
  
  True: some pancakes can never be classified as ‘healthy’. If your daily helping is carb-heavy — and loaded with chocolate chips, syrup, whipped cream and a bunch of other super sugary toppings — then there’s very little health benefit to be gained.
  
  But if you’re careful with your ingredients and make a conscious effort to avoid high-sugar additions, there’s no reason why pancakes can’t be a great addition to a balanced diet.
  
  Especially when they are protein packed and paired with a naturally sweet fruit like banana.
  
  WHY ARE BANANA PANCAKES HEALTHY?
  
  When it comes to pancake toppings, no fruit is out of bounds!
  
  Whether you love strawberries, blueberries, mango or kiwi, you have total freedom to decorate your pancakes with whatever you see fit.
  
  But when making pancake batter, mashed bananas are a surprisingly beneficial addition for many reasons.
  
  For one, adding ripe banana to your batter is guaranteed to provide added sweetness to their overall taste — without the addition of refined sugars or other unhealthy ingredients.
  
  What’s more, bananas are a great source of energy (without unwanted cholesterol or fats!), and are also packed full of health benefits. Naturally high in vitamin B6, bananas can help speed-up carbohydrate metabolism, remove unwanted toxins from your body, and aid in the healthy function of your immune system. Nice!
  
  And if that wasn’t enough, bananas are also rich in potassium and manganese. Together, this helps regulate blood pressure, boosts heart health and promotes clear, healthy skin.
  
  3 PROTEIN PACKED BANANA PANCAKE RECIPES YOU NEED TO TRY
  
  So, if you’re keen to harness the power of banana — whilst keeping your daily protein intake up — these 3 super simple recipes are well worth a try.
  
  (There’s even a vegan-friendly option for plant-based eaters!)
  
  ULTIMATE BREAKFAST PANCAKES
  
  This breakfast plate is the ideal way to kick off Pancake Day 2020, thanks to its perfect balance of carbohydrates and protein powder.
  
  And the best part? You only need 4 ingredients and you should have enough for at least 4-5 pancakes.
  
  You will need:
  
  2 large eggs
  ¼ cup (one level scoop) protein powder
  ¼ cup rolled oats
  1 ripe mashed banana
  
  Mix together your eggs and mashed banana, then combine with the protein powder and eggs until smooth.
  
  Place a non-stick frying pan on a medium heat, and leave for a few minutes to get hot.
  
  Add around a quarter of your batter to the frying pan, and spread until approximately 5” wide. Flip after 60 seconds, and cook for a further 60 seconds on the other side.
  
  Repeat until you’ve used all your batter — you should have at least 4 pancakes.
  
  Top with your favourite fruits and sugar-free maple syrup for the ultimate protein packed banana pancake breakfast!
  
  VEGAN PROTEIN PACKED BANANA PANCAKES
  
  Whether you’re an avid vegan or simply want to try out a deliciously plant-based pancake recipe, this one is the perfect choice.
  
  You will need:
  
  2 mashed ripe bananas
  ½ cup (two level scoops) vegan protein powder
  2 cups all-purpose flour
  2 cups almond milk
  2 tsp baking powder
  ½ teaspoon cinnamon
  1 tsp coconut oil
  
  Mix together your mashed banana and almond milk until smooth, then combine with all other ingredients (minus the coconut oil).
  
  Place a non-stick frying pan on a medium heat, and leave for a few minutes to get hot.
  
  Add coconut oil to your pan and, once melted, add about a quarter of your mixture to the pan.
  
  Due to the thickness of this mixture, cook for around 2 minutes on each side.
  
  Top with more sliced banana and peanut butter for the ultimate delicious vegan pancake stack!
  
  FLUFFY, LOW-CARB PANCAKES
  
  These light and easy to make pancakes are the perfect post-dinner snack — a fitting ending to Pancake Day. And as this entire serving of pancakes comes in at less than 200 calories, this recipe is essentially guilt-free. So, enjoy!
  
  You will need:
  
  ½ cup (two level scoops) protein powder
  2 large eggs
  ⅛ tsp cinnamon
  ¼ tsp baking powder
  ¼ tsp salt
  1 large ripe mashed banana
  
  Separate your eggs, and beat the whites until soft peaks are formed.
  
  Add all other ingredients (including egg yolks) to a separate bowl, and combine until smooth.
  
  Add ⅓ of your egg white mixture to your other ingredients, gently folding until almost combined. Add the rest of the egg whites in two remaining thirds, continuing to lightly fold until everything is fully mixed together.
  
  Place a non-stick frying pan on a medium heat, and leave for a few minutes to get hot.
  
  Add around a quarter of your mixture to the pan, and spread to your desired thickness. Flip after 60 seconds, and cook for a further 60-90 seconds on the other side.
  
  Serve immediately with your favourite toppings! A great option is low fat greek yoghurt, to keep your pancakes nice and light.
  
  DO PANCAKE DAY THE PROTEIN WAY!
  
  And there you have it: 3 super simple yet delicious protein packed, banana-based recipes to try out this Pancake Day.
  
  But remember, these recipes are great to whip up all year round — you can enjoy them for brekkie or share them with friends for an evening treat.
  
  If these recipes have got you hungry for more, then check out our guide to making delicious desserts that won’t ruin your diet. Yum!
  

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  The 6 Best Foods To Eat After Your Next Workout For Weıght Loss

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  Ever had a super intense post-gym craving for sugar? Or wanted to reward yourself with a burger and fries?
  
  We’ve all been there! And indulging in a little junk food is fine, every now and then.
  
  But if you want to stay in shape, or reach your weight loss goal, then you need to pay attention to what you eat after a workout.
  
  After all, you could be hitting the gym every single day, and burning a huge load of calories, but if you’re not fuelling your body the right way after a workout, then you’re really missing a trick.
  
  A healthy diet is not only essential to help your body repair and recover faster, but eating right will help make you ready to hit the gym again — without a rest day in between!
  
  If you’re looking for a countdown of the best foods to eat after a workout, we’ve got you covered. Even better: these 6 foods will help you refuel, whilst supporting weight loss...
  
  1. EGGS (BOTH THE WHITE AND THE YOLK!)
  
  Enriched with protein, it’s no secret how nutritious eggs can be. But whilst many fitness fanatics skip the yolk — thinking only the whites are a good, regenerative snack — they’d be wrong.
  
  Whole eggs have been found to encourage more protein synthesis post-workout than consuming egg whites alone — even if the protein content is exactly the same! And, what’s more, yolks have the necessary nutrients to aid muscle repair and recovery.
  
  So whether you’re whipping them up hard-boiled, or poaching them on whole grain toast, eggs are a brilliant way to promote recovery and muscle health, whilst not stressing about gaining weight.
  
  2. COTTAGE CHEESE
  
  If you’re trying to lose weight, you might freak out at the mention of cheese.
  
  But certain cheeses aren’t as bad as most people think — and cottage cheese is one of them! Super high in protein, cottage cheese also contains a high volume of leucine (an amino acid able to speed-up muscle growth and repair, by boosting protein synthesis).
  
  If eating plain cottage cheese doesn’t fill you with excitement, we don’t blame you! Luckily, there’s plenty of other healthy foods you can have alongside.
  
  For one, spoon it up with celery or carrot sticks, for a quick post-workout snack. Or if you’ve got a sweet tooth, you could even sprinkle it with a little powdered cinnamon and nutmeg!
  
  And if you’re still not convinced, did you know that cottage cheese has been proven to help women lose weight? Cottage cheese is starting to sound a lot more interesting, right?
  
  3. BANANA AND PEANUT BUTTER SHAKE
  
  Whilst many people don’t associate liquids with being filling, a decent shake is quite the opposite! Able to satisfy you just as much as a solid meal, a banana and peanut butter shake is a great way of quickly getting nutrients back into your body after a workout.
  
  After all, bananas are a guaranteed post-workout winner. The high concentration of potassium, magnesium and carbohydrates provides a great nutritional boost to help your muscles repair. And as peanut butter is enriched with protein and ‘good’ fats, combining the two is a real powerhouse — and they taste delicious too!
  
  Simply blitz together with milk (dairy or otherwise) and you’re good to go. And for an extra boost of protein, a scoop of protein powder is a worthwhile addition.
  
  4. SWEET POTATO
  
  If you’re one of those people who thinks avoiding carbs altogether is the key to weight loss, it’s time to reconsider.
  
  Sure, excessive carbohydrates won’t do your weight loss goals any favours. But eating the right amount of complex carbs after a workout can be hugely beneficial.
  
  So where will you find a source of complex carbs? Look no further than the sweet potato.
  
  Not only are sweet potatoes delicious, they’re also a great source of long-lasting energy — meaning you’re a lot less likely to reach for snacks later in the day.
  
  To top it off, sweet potatoes are also rich in copper and vitamin C, both of which help keep your muscles healthy and prevent excess breakdown of muscle tissue.
  
  And preparing them doesn’t have to be time consuming! Simply cube one up, place in a microwave-safe bowl with a teaspoon of water, cover, and blast on a high heat for around 5 minutes until tender.
  
  5. WHOLE GRAIN BREAD
  
  Similar to sweet potatoes, many see bread as one of the worst foods to eat when trying to lose weight. And whilst some types of bread aren’t the best, whole grain bread is rich in fibre and top-quality carbs known to help your muscles replenish.
  
  A simple sandwich will do the trick, provided you’re careful with fillings. Lean chicken, eggs and even tuna are all great options as a small meal for after a workout.
  
  6. HERBAL TEA
  
  Herbal tea is probably not something you’ve ever considered post-workout, right?
  
  Thing is, herbal tea can actually provide a wide range of weight loss and muscle recovery benefits — even if it’s not technically a food.
  
  For example, research has shown that herbal tea can help recover muscle strength faster than just water. This means you’re much more likely to smash your next gym sessionm instead of feeling tired and sore.
  
  Plus, many herbal teas are rich in yerba mate, a compound found to help the body process protein more efficiently. So able to aid muscles in repairing at a faster rate, whilst improving overall strength, herbal tea is definitely not to be forgotten about.
  
  WONDERING WHAT TO EAT AFTER A WORKOUT? NOW YOU KNOW!
  
  Whilst many assume consuming as few calories as possible is crucial for weight loss, this method isn’t strictly true.
  
  Instead, it’s important to remember the more muscle mass your body has, the more calories you’ll burn throughout the entire day. And repairing or building muscle is almost guaranteed to accelerate weight loss for the better, and allow you to maintain your results on a long-term basis!
  
  And for more information on how effective protein can be for your weight loss journey, check out our ultimate guide to protein powders, where all your burning questions are answered!
  

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