By Gareth Sapstead
Mastering the Art of Quick, Clean, High - Protein Waffles and Pancakes: A Culinary Guide
Warning: This article may contain images of bacon.
Bodybuilder’s Bacon and Sweet Potato Waffles
On occasion, a recipe emerges that makes the run - of - the - mill oatmeal - and - eggs breakfast seem unappealing. These waffles outshine any so - called “healthy” breakfast, especially when you consider they are crafted from bodybuilding staple ingredients likely already present in your kitchen.
Ingredients Breakdown
Eggs
In this recipe, whole eggs are selected due to their well - known benefits in maintaining healthy testosterone levels. The small amount of fat and cholesterol within eggs is beneficial. Unless there is a compelling need to reduce a few calories from fat, separating the yolk is unnecessary.
Egg yolks are rich in choline, with approximately 300g of choline per two eggs. This increases acetylcholine levels, a chemical released by motor neurons to activate muscles. Additionally, egg yolks contain vitamin D and other beneficial nutrients.
Sweet Potato
Pre - cooking and then chilling potatoes increase the amount of resistant starch. Resistant starch, in many physiological aspects, has a similar effect to dietary fiber in promoting proper bowel movement. It is a unique form of starch that evades digestion in the small intestine and is fermented by the large intestinal microbiota, contributing to a healthy digestive system and a balanced microbiome.
This recipe calls for pre - cooked, leftover, or chilled sweet potato. When a white potato is chilled, the structure of some of its starch changes, increasing the resistant starch content by around 55%. For example, boiling and then cooling a white potato reduces the glycemic load from 21 to 16 - 17. Sweet potato and purple potato inherently have a higher resistant starch content and a lower glycemic index compared to white potatoes.
Oats
No bodybuilding breakfast is complete without oats. Whole - grain oats have been demonstrated to have positive health impacts in human studies. They are not only a reliable muscle - building carb source but also have shown to simultaneously improve insulin sensitivity, cholesterol profile, and intestinal microbiota composition in mice (Zhou et al. 2014). This is advantageous for overall health, fat loss, and muscle gain.
Metabolic Drive Protein
While the benefits of a quality protein powder are well - known, when cooking with it, some nuances should be considered. A typical whey protein may not cook well, often resulting in cake - style mixes that are too runny initially and turn dry - rubbery upon cooking.
Plant - based proteins can be better for cooking and more predictable, though the texture and taste of cooked food may take some getting used to. A whey and casein blend like Metabolic Drive (available for purchase on Amazon) offers the best texture and taste in most recipes. Just half a scoop in this recipe adds a touch of sweetness and boosts the protein content to over 40 grams, surpassing the 2.5g leucine threshold, which triggers anabolism from a single serving.
Cinnamon
Ceylon cinnamon increases the number of GLUT4 receptors, insulin receptors, and insulin receptor substrates (Shen et al. 2014, Cao et al. 2007, Qin et al, 2003), facilitating enhanced glucose entry into cells. It may thus have a positive impact on body composition and be beneficial for those with diabetes. However, in this recipe, it is added primarily for its delicious flavor. Although a mere quarter - teaspoon may not significantly improve glucose response, there is no harm in including it.
Almond Milk, Himalayan Pink Salt, Baking Powder
These ingredients are mainly for enhancing taste and texture. Almond milk provides an additional dose of vitamins and minerals, while Himalayan pink salt can potentially contribute to muscle - pump effects.
The Recipe
Ingredients
4 ounces of cooked, cooled, and mashed sweet potato (without skin; approximately 1 large sweet potato)
2 whole eggs (preferably pasture - raised)
1 ounce of oats
Half - scoop of vanilla Metabolic Drive protein (increase if a sweeter taste is desired)
1/4 to 1/3 cup of almond milk, sufficient to achieve a pancake - batter texture
A few pinches of Himalayan pink salt
Half - teaspoon of baking powder
Quarter - teaspoon of cinnamon (increase if a higher activation of GLUT4 receptors is preferred)
2 rashers of nitrate - free pork bacon or turkey bacon
Optional: Maple syrup or low - calorie syrup alternative
Directions
Utilize a blender or food processor to combine all ingredients until a smooth mixture is formed. The oats should break down completely and integrate like flour.
Preheat your waffle maker. In the absence of a waffle maker, a good frying pan on medium heat will suffice.
If necessary, add a small amount of oil or ghee to your waffle maker or pan.
Pour one - third to one - half of the golden - colored mixture into the waffle maker or pan.
For Waffles: Follow your regular waffle - making procedure.
For Pancakes: The mixture will require a bit more cooking time. Allow each pancake to cook at least two - thirds of the way through before flipping. Cooking at high heat too quickly will result in a sweet potato scramble.
Top with a few slices of turkey bacon or nitrate - free pork bacon, and a tablespoon of maple syrup if you wish to add extra carbs.
As a meal - prep option, store the cooked waffles or pancakes in the freezer and toast them in the morning.
Nutritional Information
Calories: 470
Protein: 46 grams
Carbs: 45 grams (8g fiber)
Fat: 14 grams
