Did you know your pancakes can be a great source of fuel, without adding protein powder?! Performance Nutritionist James Hudson runs us through his quick & simple pancake recipe for athletes.


  • ¾ Cup Semi Skimmed Milk
  • 3 Large Free Range Chicken Eggs
  • 120g Plain Flour
  • 1 Teaspoon Baking Powder


Get yourself two large mixing bowls and separate the 3 large eggs, placing the yolks in to one bowl and the whites into another bowl.

Add the milk, flour and baking powder to the bowl containing the egg yolks. Mix until combined but don't over-mix otherwise the pancakes could be tough.

Whisk the egg whites with a pinch of salt until they are in stiff peaks. Add the egg whites to the other batter and gently fold them in, producing a smooth airy mixture.

In a non-stick frying pan (with some spray oil, if needed) add 1/4 cup portions of the batter and fry either side until golden brown and cooked through.

The recipe should make 12 small-ish pancakes in total, ideal for 2 - 4 people sharing, depending on fuel required.

When all cooked, serve immediately with maple syrup/honey, fruit and/or yogurt.

6 Pancakes: 403 Kcal | 52g Carbs | 22g Protein | 12g Fat