Friday to me are just like any other day in terms of workouts. I had a really great lifting session this morning, increasing my bench press to 50lbs! So excited about this! 😀 For bench I do 5×5, so since I hit all reps and sets I’ll be moving up again next week, where I’ll probably plateau for a bit, but that’s ok. Not too long ago I was only benching 35 lbs, and not long before that I’d use the 10 or 12lbs dumbbells.
Keep at it and you will improve!
Before lifting I had some strawberries and an orange for a little bit of fuel – I didn’t want to be too full while trying to workout.
When I get home from lifting I then eat a real breakfast when my muscles need the protein, fat, and carbs for recovery. I usually want some protein pancakes and I think I’ve finally found the recipe I love the most.
I’ve had flops trying to make them before; pancakes that just don’t want to hold together. Not anymore!
The secret – using chia gel as part of the liquid. 😉 You’ll have to make it ahead of time though. I like to keep a few in the fridge for when a pudding-craving hits.
Perfect Protein Pancakes
- 2 T. (or small scoops) of protein powder
- 2 T. flour (I used 1 T. quinoa flour + 1 T. buckwheat flour)
- 1 t. baking powder
- 1 t.+ cinnamon
- 1/2 serving of chia gel (1 T. chia seeds + 1/3-1/2c. water)
- almond milk
Make your chia gel and let sit at least 20 minutes. Heat a non-stick pan or griddle over medium heat.
Combine all dry ingredients. Add 1/2 – 1 serving of the chia gel and stir to combine. Add almond or rice milk until desired consistency – you don’t want them too thick nor too runny.
Pour the batter into your heated skillet and let cook 1-2 minutes, until bubbles appear on the surface.
If desired, sprinkle on some pumpkin seeds, chopped almonds, or pecans.
Flip (oops! made one too big).
Top as desired. Be sure to include some healthy fats. 🙂
Maple butter, chocolate pb, superfood trailmix, maca, coconut butter, and shredded coconut.
I get a little toppings-crazy. That’s ok!
Plus a smoothie on the side for some fruits.
Coconut water, strawberries, maca, lucuma, other half of the chia gel.
Blend, blend blend!
What’s your favorite post-workout meal?