Start your day with the ultimate training breakfast, perfect for carb loading says Nutrition X’s Danny Webber

This is a great meal for triathletes and can be effective either the day before for carb loading or in the hours before training/competition. It is high in carbohydrates from the bananas and oats, and topping them with honey and strawberries is ideal for some additional carbohydrates, as well as making it a very appetising breakfast due to their natural sweetness.

Bananas are a great source of potassium which is important for muscle contraction, as well as vitamin B6 for required energy production from carbohydrates. The eggs in the pancakes make up the bulk of the protein to support the growth and function of muscles. Egg protein is a fast absorbing protein and is great for athletes. The yolks do contain fats but this can be a useful energy source for endurance athletes. They also contain vital nutrients like choline, which is important for cognitive function and the building of DNA, so never throw away the yolks.

Oats are a great source of fibre to support digestion and immune health and they also contain more protein than wholewheat flour. This helps to slow down absorption for a more controlled release of energy during training and it can also improve satiety. They are also suitable for individuals with coeliac disease or any athletes who follow a gluten-free diet.

Per serving

  • Calories 376kcal
  • Fat 7g
  • Protein 13.1g
  • Carbohydrates 59g
  • Fibre 8.9g

Ingredients

Serves 1

  • 1 medium banana
  • 7-8 strawberries
  • 3 medium eggs
  • 60g rolled oat flakes
  • 1 tbsp honey
  • 1 tsp coconut oil
  • 1tsp ground cinnamon

Method

  1. Blend the banana, eggs, oats & cinnamon until smooth.
  2. Heat a frying pan with coconut oil, and add spoonful of mix.
  3. Flip each pancake. Top with berries and honey to serve.

 

First published in Triathlon Plus Magazine, Issue 98