Post-Workout Pancakes

By Marni Sumbal | May 13, 2014, 3:53 p.m. (ET)
Earlier this spring, we hosted a training camp for athletes. As a dietitian who specializes in sport nutrition, it was important to me that I provided food that would be easy to digest post workouts, would help with refueling and repairing and would ensure happy tummies throughout the weekend. I decided to create a pancake buffet for campers to enjoy after a long ride.

pancakesAlthough I've have never had any GI/nutritional issues with gluten, bread, whole grains and wheat (as they are all part of my daily diet), I decided to go with a gluten- and wheat-free flour from Bob's Red Mill which offered a variety of nutrients from a blend of gluten-free flours to ensure that every camper could enjoy the pancakes. The ingredients in the flour included garbanzo bean flour, potato starch, tapioca flour, white sorghum flour and fava bean flour.

Although the pancakes were the spotlight for our post long ride and interval run meal, each athlete used the pancakes as a base and dressed up their two to three servings of pancakes with a variety of yummy toppings.

1 1/2 cups flour
2 tablespoons sugar
1 tablespoon baking powder
1/4 teaspoon iodized salt
1 1/4 cups skim milk
1 egg
1 tablespoon butter
1 teaspoon vanilla extract
Olive oil for cooking

pancakesOptional toppings: Fresh fruit, powdered peanut butter, granola, dark chocolate chips, Irish butter, maple syrup, honey, dates, trail mix, unsweetened coconut, cottage cheese and Greek yogurt.

Whisk together flour, sugar, baking powder and salt in medium bowl.

Warm milk for 30 seconds in microwave. Whisk milk, egg, melted butter and vanilla extract in small bowl.

Heat large skillet to medium heat and drizzle with a little olive oil.

Pour milk mixture into flour bowl and use a fork to stir until no clumps remain.

Use 1/4 cup measuring cup to pour batter onto skillet, and with fork, gently spread the batter into a large circle (about 3-4 inches across).

After about 2 minutes, flip pancake and cook the other side for 1-2 minutes (add a little olive oil as needed to prevent sticking — around 1 teaspoon per four pancakes depending on size of skillet).

Serve with your choice of toppings. Enjoy!

Marni Sumbal, MS, RD, LD/N is the owner of Trimarni Coaching and Nutrition, LLC and works as a clinical dietitian at Baptist Medical Center Beaches. Marni holds a master of science in exercise physiology, is a USA Triathlon Certified Coach and a seven-time Ironman finisher. She enjoys public speaking, writing, plant-strong cooking and traveling. She recently finished her third Ironman World Championship in Kona, Hawaii, with a PR of 10:37:10. Learn more at

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.