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It’s no mystery that protein intake is critical to really achieving your goals in the gym.  You can destroy your muscles with each curl and squat, but without taking in the proper amount of protein the rest of the day you won’t give those muscles the nutrition they require to repair, rebuild and become stronger.  If you want muscles, protein is a critical component.

Common practice typically suggests that the magic muscle-building requirement is 1g of protein per pound of bodyweight (this is pretty basic, but it’s a good place to start for the average gym-goer).  Obviously, if you’re a pretty big guy looking to add some bulk, this could require a pretty significant amount of protein.   The question is, how do you get all those precious nutrients?

Well the best way to meet your protein requirements is always whole, natural food.  Think chicken, eggs, fish, dairy, meat and of course more meat.  But even with a host of options, meeting your daily needs can still be pretty difficult sometimes.  This is where protein supplements come in and save the day quickly and effectively.

Delivering anywhere from 15 to 30 grams of protein per scoop, powders like whey and casein are a really convenient way to give your muscles what they crave.  Usually this convenience is delivered via eight ounces of water and a quick shake, shake, shake of a blender bottle.  While that’s well and good, it also can get really old, really quick.

If you’re like me, the day in, day out repetition of what charades as a “shake” just isn’t enough variety.  Even with a plethora of flavor options it can still be difficult to beat the boredom that can accompany liquid meals.  Sometimes yet another protein shake just really doesn’t cut it.

As a daily protein powder user, I found myself at that very breaking point.  While I loved the results I got with my whey, I was totally over the delivery method.  Scoop, pour, shake, and repeat.  Longing for something else, I began experimenting with protein and trying it all sorts of non-liquid applications.  In fact, I’ve managed to come up with enough ways to use protein that it’s rare that I drink it at all; I only drink my protein when convenience makes it my only option.

While I’ve managed to turn my protein into all sorts of things from pro-oats to cookies to ice cream to cake, my personal favorite has always been the pancake.  Not only does whey make delicious pancakes, the recipe one uses to make them can be manipulated to fit nearly every nutritional need.  As long as you end up with a pancake like batter, you can be pretty sure you’ll end up with something wonderful.

Below I present my simple, yet totally delicious protein pancake recipe with two variations.  The first is perfect for those less worried about carb intake.  The second, which relies on coconut flour, is a lower carb option.  Both are perfectly scrumptious examples of how you can make your pancakes to best suit you.



  • ·      1 scoop whey protein of choice
  • ·      ¼ cup dry old fashioned oats (ground into oat flour using a blender or food processor)

            - OR –

  • ·      2 tablespoons coconut flour
  • ·      Pinch of baking powder
  • ·      Pinch of salt
  • ·      1 egg white
  • ·      Enough liquid (almond milk or water for example) to create a batter – usually a couple tablespoons. Combine your dry ingredients and mix well.  In a separate bowl, whisk egg white to a froth before adding to your dry ingredients.  Slowly add your liquid of choice half a tablespoon at a time until you reach a pancake batter consistency.  Cook batter in a greased pan or skillet, flipping when bubbles start to form near the edges.

Yup, it’s really that simple.  Feel free to manipulate the recipe not only to fit your needs, but also your tastes.  I’ve been known to add peanut butter right to my batter for example.  That’s the beauty of such a simple recipe; you can pretty much do anything you want with it

Congratulations in completing the first step on the path to defeating the protein shake!  Before you know it you’ll be a protein-baking wizard of the whey.

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