Dr. John A. King makes an egg white pancake with oats and frozen berries. One full container of egg whites, half a cup of oats, and half a cup of berries delivers 25g of carbs from the oats plus 7-8g from the berries, all fat-free and low-glycemic for steady morning energy before training.
I'm going to show you a classic old-school bodybuilding breakfast, an egg white pancake. First up, just a light spray with something like a Pam. It's just, it's not that bad. And then secondly, take your egg whites, just pour the whole container in there. And when you've got that in there as well, then take a pre-measured half a cup of oats. And what you'll do is you'll stir that around and then you'll pour that in there and you'll literally just cook it like a pancake. But it's free of fats because all the egg whites, no fats in the egg whites. And you've got the oats that are mixing through, which are giving you carbohydrates. So it's got a content of carbs. It's got about 25 grams of carbs, but they're really good carbs, low glycemic carbs. And that'll give you that energy release that you're going to need over the rest of your morning. As you see, they will pour in there just like a pancake, and you go through all the normal challenges of trying to flip the silly thing without it going all over the stove. What I'm going to add to this is half a cup of frozen berries. Just a standard Nature's 3 Mix brand. It's a Costco's one. It's a cheap one. It's a little bit of carbs in there again, but for half a cup, the serving's normally a cup, so half a cup's about, I think it's like 7 or 8 grams of carbs, so it's really not that bad. Just pour that in, and even though it's frozen, I'm gonna mix it around a little bit, and what you'll find is that will actually defrost and go through it and just add flavor to it.
