James’ Pre-Workout Protein Pancake Recipe

Looking for the perfect pre-workout meal? Or perhaps a tasty, nutritious breakfast? Here’s a recipe submitted by one of G Force’s mobile personal trainers, James Tsenibis!

If you read My G Force Training Adventure: Part 2, then you’ll know at the end of that post there was a teaser for this recipe. It’s super flavourful and makes for a great meal before your workout.

Why? The carb content is high (between the oatmeal and fruit) and that means immediate available energy for your workout.

(Note: stay away from the carbs at night if you’re looking to lose weight.)

James’ Pre-Workout Protein Pancake Recipe

Makes: 1 serving for women; double the recipe for men.


  • 4 egg whites (James suggests buying a carton of egg whites to make life easier)
  • 2 tbsp plain instant oatmeal
  • 1-2 tbsp vanilla-flavoured low-to-no fat yogurt
  • 1/4 cup frozen fruit (James likes berries)
  • cooking spray, like Pam 


  1. Use a skillet or waffle maker if you have one, if not, a thin frying pan. Grab a bowl and mix the egg whites and oatmeal together.
  2. Spray the pan (or add oil/butter) and cook the pancake batter on medium. When it’s almost cooked through, fold the pancake in half like an omelette. Cook for a minute or two, flip the halved pancake and cook on that side for another minute or two until cooked right through.
  3. In the meantime, microwave your fruit so it’s warm and juicy.
  4. Once the pancake is done, place on plate. Spread your preferred flavoured yogurt on top. (Yes, that’s whipped cream in the picture but it’s supposed to be yogurt.)
  5. Drizzle warm fruit on top. It should look a lot like a crepe. Yum!

The protein in the recipe slows down the digestion of the carbs but even so, you’ll want to eat this meal 1.5 to 2 hours before you start working out. This is so you can optimize the available energy AND because digestion will be completed mid-workout, you’ll burn excess fat as you finish your workout.

Once you try this recipe, please come back here and leave us a comment with your thoughts! James promises you’ll be impressed. 🙂

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