Tough Mudder Breakfast of Champions

An essential part of preparing for a Tough Mudder is fueling your body with a nutrient dense diet so today I want to talk about 3 easy variations on a Tough Mudder Breakfast of Champions.

 

Part of my work as a registered dietitian nutritionist involves cooking and recipe writing. To date I have written 6 healthy cookbooks and am about to embark on book #7, a low-sodium cookbook. Head on over to Amazon if you want to see a few of them: https://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=books+by+Jennifer+Koslo

 

I don’t get commission by telling you this just in case you were wondering – it was all contract work. Someday I would like to change that – any publishers out there reading this?

 

So back to Tough Mudder Breakfast of Champions. I love baking and have created dozens of muffin, pancake, and protein cake recipes over the years. One of my favorite breakfasts is pumpkin protein pancakes. As an athlete, you should know that complex carbohydrates are the “master fuel” and your body’s preferred energy source because they provide your working muscles with glucose during exercise and help you to recover and build muscle after exercise by restoring muscle glycogen. Athletes should aim for between 0.3 grams of carbohydrate per kilogram of body weight up to 12 grams per kilogram of body weight per day depending on the type and intensity of training. A casual exerciser should aim for the lower end and an ultra endurance athlete the upper end. So as you ramp up your Tough Mudder training you want to be conscious of fueling yourself with enough carbs to support your training.

 

While I LOVE pumpkin, not everyone is over the moon with this nutritious veggie, but sweet potatoes make an equally delicious and nutritious pancake ingredient and may already be part of your sports nutrition pantry. One medium sweet potato provides about 24 grams of high quality complex carbohydrates along with 4 grams of dietary fiber, potassium, vitamins A and C and antioxidants.

 

When making sweet potato pancakes, don’t expect them to be light and fluffy – instead the potato makes them denser, and the batter thicker than traditional pancake batter. They won’t “bubble” like traditional pancakes so watch that they are cooked thoroughly and not burned. You can make recipes with or without flour, eggs, or protein powder and still end up with amazing results. The instructions for making the following sweet potato pancake recipes are the same: Cook a medium sweet potato and use a spoon to scoop out the center; combine the potato and the other ingredients in a high-speed blender and process into a batter. Cook on a nonstick griddle or skillet until lightly browned. Enjoy immediately!

 

The following recipes should get you started on your way to building the perfect post-workout meal.

tough mudder day 1 pancakes

Classic Sweet Potato Pancakes

 

Ingredients for one serving:

  • ½ cup mashed sweet potato (or canned pumpkin)
  • 3 egg whites or 2 eggs
  • 1 Tbs coconut flour
  • 1 tsp nutmeg
  • ¼ tsp baking soda
  • ¼ tsp vanilla
  • 1 tsp Stevia
  • nutmeg to sprinkle on top

 

High Protein Sweet Potato Pancakes

 

Ingredients for one serving:

  • ½ cup mashed sweet potato
  • ¼ cup oats
  • 1 scoop of protein powder
  • 3 egg whites
  • 1 tsp vanilla extract
  • ½ tsp baking powder
  • 1 tsp Stevia
  • 1 tsp cinnamon

 

 

Sweet Potato Protein Pancakes

 

Ingredients for one serving:

  • ½ cup mashed sweet potato
  • 3 egg whites or 2 eggs
  • ½ cup cottage cheese (or substitute tofu)
  • ¼ cup oats
  • ½ tsp baking soda
  • ½ teaspoon baking powder
  • 1 tsp Stevia
  • 1 tsp cinnamon

 

Variations: Add ½ cup of grated carrot, apple or zucchini for an extra serving of vegetable or fruit and added nutrition.

 

 

 

 

 

Comments

  1. Glad i found this. Thank you again. Ubersuggest girl .

  2. I really appreciate the time you took, in putting this wonderful piece together Ubersuggest girl .