Recipe: Apple Pie Protein Pancakes

• 1/2 thinly sliced Apple
• 1/4 cup of Oat Fruits
• 1/4 cup of Sunwarrior Warrior blend, Vanilla
• 1 Whole Eggs
• 1 Eggs White
• 3 tbsp of Milk
• 1/2 tbsp of Cinnamon

1. Slice and steam your apple. I steam mine for five minutes, but you can steam it for longer if you want your apple to be softer. Just don't steam it for ages—we're not after baby food here.
2. Once the apple is nice and soft, put it aside and make your pancakes by blending all the above ingredients together and frying up the batter on a nonstick pan with a nonstick agent (i.e. coconut oil, low-cal spray, or even butter). I used PAM.
3. Make sure your pan is sizzling hot when you pour your pancake batter on it. As soon as your pancakes are poured, lower your light to medium. Flip and brown evenly on both sides.
4. When they're done, layer your pancakes with the steamed apples. Add your cinnamon and syrup of choice. I used Walden Farms calorie-free maple syrup but regular maple, nut butter, or protein fluff would all work.

Nutrition Facts
Serving Size 5 pancakes (recipe makes one serving)

Amount per serving

Calories 389.6 kcals

Total Fat9.1 g (1.7 g saturated)

Total Carbs38.9 g (4.7 g fiber)

Protein38.6 g

Best Pre-Workout Foods

Want to get the most out of your workout? Then eat the right foods beforehand.

Although you may be tempted to skip the calories, the food you eat before you exercise will fuel your workout and maximize your efforts and results. “If I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association and founder of Eating Free. “If you fuel correctly you’llworkout harder.” Eating before a workout also prevents low blood sugar, which leads to light-headedness and fatigue. That said, you don’t want to eat the wrong thing before you head out for a run.

Here are the best foods you can eat within an hour before your workout:

Bananas “They’re nature’s PowerBar,” boasts Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.” 

Size gaining diet plan

2,500 Calories (160 lbs or 73 kg)
MEAL 1	6 eggs (2 yolks) 1 cup oatmeal 1 piece fruit 1 Tbs Flax
MEAL 2	6 oz tuna in water 1 cup rice 1 cup cooked broccoli 1 gram Fish-oil
MEAL 3	4 oz turkey 1 med potato
MEAL 4	4 oz chicken 1 Banana
PRE-WORKOUT	1 scoop PRIMER 20gmaltodextrin Or PRIME+*HS:CRE (5g)
POST-WORKOUT	1 scoop DRIVER 20g Dextrose 1 Tbs Flax Or DRIVE+*
MEAL 7	6 eggs (1 yolks) 1 cup Cream of Wheat w/raisins 1 gram Fish-oil
TOTALS	160 g Protein

3,000 Calories (190 lbs or 86kg)
MEAL 1	8 eggs (2 yolks) 2 cup Cream of Wheat 1 piece fruit 1 Tbs Flax
MEAL 2	6 oz tuna in water 1 cup rice 1 gram Fish-oil
MEAL 3	5 oz chicken 1 med potato 1 cup corn
MEAL 4	5 oz chicken 1 Med Potato
PRE-WORKOUT	1 scoop PRIMER 20gmaltodextrin Or PRIME+*HS:CRE (5g)
POST-WORKOUT	1 scoop DRIVER 20g Dextrose 1 Tbs Flax Or DRIVE+*
MEAL 7	8 oz halibut 1 large potato Salad 2g fish-oil
TOTALS	190 g Protein

3,500 Calories (220 lbs or 100 kg)
MEAL 1	9 eggs (2 yolks) 2 cup Cream of Wheat 1 piece fruit 1 Tbs Flax
MEAL 2	6 oz tuna in water 1 cup rice 2 gram Fish-oil
MEAL 3	8 oz lean ground beef 2 cups pasta
MEAL 4	7 oz cod fish 1 large potato 1 orange
PRE-WORKOUT	1 scoop PRIMER 20gmaltodextrin Or PRIME+*HS:CRE (5g)
POST-WORKOUT	1 scoop DRIVER 20g Dextrose 1 Tbs Flax Or DRIVE+*
MEAL 7	7oz chicken 1 cup corn 3 slices whole grain bread Salad 2g fish-oil
TOTALS	220 g Protein