Ryan Hall's Muscle Milk, Teff Flour, Cocoa Pancake
This isn't your standard diner pancake: Ryan Hall whips up this protein, carb, and fat-packed flapjack every morning, whether it's race day or not. "It tastes like a brownie and it fuels every run I go on, including my races," Hall says. He adds that each ingredient delivers: Teff flour is seen as an iron-filled "super food" to the Ethiopians to fuel their long distance running. Cocoa powder can keep inflammation in the body down. And grass-fed butter provides hormonal balance and healthy fats to fuel intense exercise. "Ryan is very precise about his nutrition," says Applegate. "He's getting 20 grams of protein in that pancake, and that's pretty darn good." If you're heading to work and planning on working out at lunch, Applegate says the nutrients will give you energy and balance all morning. "That's what you want if you're putting in a solid 45 minutes to an hour workout, and I'd add some fruit for some potassium."
- 1/2 c teff flour
- 3 tb cocoa powder
- 1 tsp baking powder
- dash of Himalayan sea salt
- scoop muscle milk light chocolate protein powder
- Splenda or stevia to desired sweetness (taste the batter before you make it).
Mix all above dry ingredients. Then slowly stir in enough water till pancake batter consistency is achieved. Pour all of the batter in a 10-inch heated skillet over medium heat. Flip pancake when air bubbles appear all over pancake. "I like to flip it and take it off the heat after about 20 seconds and begin eating it directly out of the pan," says Hall. "It is still gooey in the middle which makes it strikingly similar to a molten lava cake. I like to top the pancake with 1 tablespoon Kerry gold grass fed butter. The pancake absolutely does not need syrup."