This is a great simple savoury pancakes recipe to treat yourself on a Saturday morning for breakfast or on a Saturday evening to embark on a low carbohydrate training strategy. The majority of pancake recipes are high in carbohydrate and low in fat, this one is the opposite. Made from almond flour and eggs the recipe is quiet high in fat and protein, low in carbs and extremely filling.
Endurance athletes, particularly cyclists have in recent years completed a number of their training sessions in a low carbohydrate state. Well before any scientific evidence proving that this practice may enhance performance, Tour de France cyclists consumed caffeine and eggs for breakfast before heading off on long training rides to get miles and adaptations into their legs. Training with low carbohydrate (glycogen) muscle stores forces the muscle to use fat as a fuel source. Overtime and training this up-regulates the bodies ability to use fat at higher intensities which in turn spares vital muscle glycogen stores. So when an athlete kicks into 6th gear when in competition they have more glycogen stores to tap into to power their high intensity performance.
Although liver glycogen stores are deplete after an overnight fast, muscle glycogen stores need to be used up through exercise of prolonged and/or high intensity. Completing this exercise session in the evening, recovering with protein and fat only after the session and sleeping in this low glycogen state was a protocol employed by a recent study in elite athletes. The next day athletes completed a low intensity session in the fasted state, without recovering glycogen stores, which along with their regular training, over 3 week period translated into a 2-3% improvement in their 10 km performance time.
This is the only study which has found performance benefits using a train low strategy but if you are going to try this strategy there a two big watch outs;
- Ensure sessions completed in a low carbohydrate state are of low intensity and not high intensity performance sessions
- Recovery with carbohydrate after this session is critical particularly if your next session is of high intensity
So if you want a meal that is more than eggs and caffeine, try this delicious savoury pancake recipe either in the evening or morning to employ another tool to potentially improve performance.
- Serving size: 2
- Calories: 650kcal
- Fat: 54g
- Carbohydrates: 5g
- Protein: 30g
- 100g of almond flour
- 200 ml of unsweetened almond milk or water
- 1 egg for the pancake mixture
- 2 eggs to top the pancakes
- 1 teaspoon of olive oil
- Mix the almond flour, egg and almond milk in a blender
- Heat a pan with olive oil
- Pour the pancake mixture onto the pan. The mixture makes 6 large pancakes.
- Take care not to make the pancake that big as it will be harder to flip.
- When bubbles start to appear on the top of the pancake flip it. This should only take 1-2 minutes.
- The pancakes should have a golden brown colour when cooked.
- Top 3 pancakes with 2 soft fried eggs and serve with a large handful of cooked spinach