Working out in the morning has amazing benefits, such as the fact it can ignite your metabolism for the day. It sticks your body straight into a calorie deficit, which gives you a headstart to the day. And that release of endorphins after completing a hard HIIT workout or a strong leg day in the gym has all the good vibes!
However, regardless of whether you train or don’t train in the morning, squeezing in breakfast – which is not toast, cereal or a protein shake – before a long day of work is always challenging. A lot of people in the UK work over 8 hours a day, and lunch facilities in a shared office space are rarely ideal. You’re either eating cold food or the microwave is your best friend (once you have queued up for it for over 15 minutes in your hour break).
This makes it even more important to make sure that you get your macro hit before you have left your home for a full day of work. This recipe I use is the perfect start to tick all of those boxes. The banana pancake is a revelation to everyone in the fitness world. Two bananas, two eggs, a good scoop of protein powder, whisk it all up and done, pancake mix ready to go, no flour.
I use vanilla protein powder as that means I can be versatile with my pancakes, but you can add a cheeky handful of dark chocolate to the mix, or blueberries, or strawberry jam – the list goes on. The main thing is that you can have this whipped up and on a plate in 10 minutes comfortably. There’s protein, carbs and fats to indulge in, after a morning workout and getting yourself set up for a productive day.
10 Minute Banana Pancake Recipe
2 bananas, mashed
2 eggs, whisked
50g vanilla Whey protein
- Mix together bananas, eggs, and protein powder until well combined. An electric mixer is spot on for this step!
- Place a pan or pancake griddle over medium heat. Grease the pan with a bit of oil. Once the pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide. If you are adding any other dry ingredients, add them on top of the pancake now – this can be blueberries, chocolate chunks etc.
- Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending on how hot the pan is.
- Repeat and re-grease the pan, as needed.
When you’re making any recipe for the first time, it’s a good idea to know a bit more about the ingredients involved. So if you’re interested, keep reading to learn more about the three ingredients that make up this recipe!
Bananas, like most fruits, are extremely nutritious. You’re probably aware that they’re rich in potassium, but they are also loaded with fibre, vitamin C, and vitamin B6. The nutrients in bananas have a number of health benefits, including helping with your digestion and improving your heart health. The potassium in bananas furthermore assists with controlling your blood pressure and plays a role in kidney function.
Eggs are often classed as a superfood, as they are full of nutrients, including folate, phosphorus, selenium, as well as vitamins A, B5, B12, and B2. Each egg only has around 77 calories too, with 6g of protein. Eggs additionally help raise the levels of HDL in your body, which is known as the ‘good’ cholesterol. Higher levels of HDL have been shown to lower the risk of heart disease and strokes.
Just like bananas and eggs, whey protein comes with a number of health benefits. Firstly, it’s a great source of high quality protein, which contains all the essential amino acids. Protein helps you build up muscle mass, and is also far more filling than fats or carbs, so you won’t tend to eat as much in total. In addition to this, whey protein has been linked to lowering blood pressure, and may help treat type 2 diabetes.