The vast world of nutrition and nutrition science can be difficult to navigate. Do you count calories? Omit carbs? How do you track macro- and micronutrients to make sure you’re getting all you need? If you’re working out, are you eating enough muscle building foods?
Even after earning my degree in nutrition science, I still find all of this overwhelming. For me, food is more emotional than scientific. Yes, I want to be healthy and well-nourished, but my meals, gosh darn, better be yummy and satisfying, too.
Muscle Building Foods
As stated above, you’re presented with the founding principle behind making pancakes “healthier.” However, the term healthier is a somewhat ambiguous, hot-button term in the realm of food studies. What is “healthy” for one person, might be (is often) different for another.
Barring any medical issues, I have found all of this really does come back to the often misunderstood “b” word: balance–especially when aiming to gain muscle tone and mass.
When lifting weights, your muscles require protein and carbs to grow, even more so following an intense workout. Carbohydrates help fuel the delivery of proteins to your hungry muscle fibers. So, if you’re weight training, carbs are not the enemy. Aim for a balanced diet that’s rich in high-quality protein.
Our favorite muscle building foods are protein pancakes. They’re yummy, convenient, and satisfy those cravings for sweet treats, which are often devoid of beneficial nutrients.
Cinnamon Roll Protein Pancakes
While we have numerous variations of this recipe for the best tasting protein pancakes, this version is arguably the most indulgent…I mean, scrumptious. Take a look at the full nutrient breakdown by clicking the link in the nutrition label below:
More recipes for protein pancakes:
- 1/2 cup oats
- 1 tablespoon coconut flour
- 1 scoop vanilla protein powder
- 1/4 cup Greek yogurt
- 1 egg white
- 1/4 cup milk
- 1 teaspoon baking powder
- 1 teaspoon Stevia
For Cinnamon Topping:
- 1 tablespoon brown sugar
- 1 tablespoon melted butter
- 1/4 teaspoon ground cinnamon
For Icing Topping:
Cinnamon Topping Directions:
- Mix all ingredients together in a small bowl and pour into a re-sealable sandwich bag or squeeze bottle. Set aside.
Icing Topping Directions:
- Mix the water and powdered sugar together until smooth. Add additonal water if necessary--a little at a time.
- Top pancakes. Pancake Directions:
- Add oats to a food processor and process for 30 seconds until you have a fine powder.
- Add flour, protein powder, yogurt, egg white, milk, baking powder, and Stevia.
- Process for about 20 seconds until mixed well.
- Use a 3 tablespoon portion scoop to spoon batter onto a pre-heated, greased skillet.
- Snip the tip of the bag containing the cinnamon topping and drizzle in a spiral shape onto each pancake.
- Heat 2-3 minutes per side.
- When finished, top pancakes with sugar icing.
Serving Size:5 pancakes
Amount Per Serving: Calories: 110.6 Saturated Fat: 2g Trans Fat: 0.1g Cholesterol: 17.7mg Sodium: 142.5mg Carbohydrates: 13.6g Fiber: 1.7g Sugar: 6.4g Protein: 6.8g
What other muscle building foods do you include in your diet?