Did you know that one of the best pre ride meals is so good it tastes like a treat? Did you know that by eating this delicious meal you not only will crush your rides, but you can also lose weight?
Pancakes! That is right. (Recipe at the bottom of the article)
Pancakes might be the most underrated performance food out there.
They raise that metabolism.
They fuel your workouts with key carbs that allow growth to raise those zones.
If you want to crush your workout and stay on track for weight-loss goals, your pre-ride meal matters more than you think.
Here’s why:
1. They Light Up Your Metabolism
A solid source of carbs before training jump-starts your metabolic engine. Instead of starting the ride sluggish or under-fueled, pancakes give you:
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Fast, clean energy
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Stable blood sugar
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Better fat utilization
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A stronger aerobic response
Your body performs best when the metabolism is awake and ready to burn.
2. They Help You Train in the Right Zones
Under-fueling tanks your workout.
You drift above your zones, blow matches early, and end up with a low-quality session.
When you’re fueled properly you are able to crush your workouts and adapt faster to progress to higher levels more quickly.
3. They Fit Easily Into Weight-Loss Macros
Pancakes are one of the easiest pre-ride meals to customize to your daily plan:
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Adjust carbs based on the workout
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Add a little protein with eggs, Greek yogurt, or whey
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Add a touch of healthy fats
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Keep total calories right where you need them
Simple. Predictable. Easy to track.
4. They Set You Up to Keep Progressing
When you fuel correctly, your training improves. When your training improves:
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Your metabolism rises
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Your zones rise
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And your body composition follows
That’s the formula.
Performance Rice-Flour Pancakes (Gluten-Free)
Perfect for pre-ride fuel + easy macro control
Ingredients (1–2 servings depending on ride):
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1 cup rice flour
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1 tbsp coconut sugar or regular sugar
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1 tsp baking powder
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Pinch of salt
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1 egg (adds protein + structure)
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1 cup almond milk or dairy milk
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1–2 tbsp maple syrup (optional, for carbs)
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1 tsp vanilla extract (optional)
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1–2 tsp butter or oil for cooking
Optional performance boosters:
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Add ½ cup blueberries for antioxidants
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Add 1 tsp chia or flax for healthy fats
Instructions:
- In a bowl, whisk together rice flour, sugar, baking powder, and salt.
- In a separate bowl, mix the egg, milk, and vanilla.
- Combine wet and dry ingredients until just smooth (don’t overmix).
- Heat a pan on medium and add a small amount of oil or butter.
- Pour batter into small pancakes for quicker, more even cooking.
- Flip when bubbles appear; cook until golden.
- Top with fruit, syrup, or nut butter based on your carb/fat target.
