On race morning, you want a breakfast that fuels you without sitting heavy in your stomach. These Race Day Energy Pancakes strike the perfect balance – they’re light, easy to digest, and packed with the right mix of carbs and protein to keep you energised without any mid-run stomach trouble.
They’re also quick to make (or can be prepped ahead of time), making them perfect for those early morning starts.
Why These Pancakes Are Perfect for Runners
✔ Steady Energy – Made with oat flour and banana for long-lasting fuel.
✔ Easy to Digest – Light on the stomach and won’t cause discomfort while running.
✔ Balanced Nutrition – The right mix of carbs, protein, and healthy fats.
✔ Quick to Make – Takes 10 minutes from start to finish.
✔ Customisable – Works with different toppings and dietary needs.
Race Day Energy Pancake Recipe
Ingredients (Serves 1-2)
For the Pancakes
- 50g (½ cup) oat flour (or blend regular oats into a flour)
- 1 ripe banana, mashed
- 1 large egg (or flax egg for plant-based option)
- 60ml (¼ cup) milk of choice (dairy or plant-based)
- ½ tsp baking powder (makes them fluffier)
- ½ tsp cinnamon (for flavour and blood sugar control)
- ½ tsp vanilla extract (optional, for taste)
- 1 tsp honey or maple syrup (optional, for natural sweetness)
For Toppings (Choose One or More)
- A drizzle of honey or maple syrup
- Sliced banana or fresh berries
- A dollop of Greek yoghurt or nut butter
- A sprinkle of chopped nuts or seeds
Method
1. Mix the Batter
In a bowl, whisk together the oat flour, mashed banana, egg, milk, baking powder, cinnamon, and vanilla until smooth.
2. Cook the Pancakes
- Heat a non-stick pan over medium heat.
- Lightly grease with a little oil or butter.
- Pour small amounts of batter to form mini pancakes (about 3-4 inches wide).
- Cook for 2-3 minutes on one side until bubbles appear, then flip and cook for another 1-2 minutes.
3. Add Toppings & Serve
Stack your pancakes and top with banana slices, a drizzle of honey, or a spoonful of yoghurt.
Nutritional Benefits for Runners (Per Serving, Approximate)
- Carbohydrates: 40-45g (sustained energy)
- Protein: 10-12g (muscle support)
- Fats: 5-7g (healthy fats for endurance)
- Fibre: 5-6g (supports digestion)
Best Timing for Race Day
🥞 Eat 2-3 hours before race time to allow for proper digestion.
🏃 Great for pre-long run fuelling if you’re training for a 10K or longer.
✈️ Make ahead & travel-friendly – store in an airtight container for race morning.
Ways to Customise Your Energy Pancakes
💡 Gluten-Free? Use certified gluten-free oats.
💡 Vegan? Swap the egg for a flax egg (1 tbsp ground flaxseed + 3 tbsp water).
💡 Extra Protein? Add a spoonful of Greek yoghurt or protein powder to the batter.
💡 Need More Calories? Drizzle with peanut butter or almond butter for added energy.
Final Thoughts
If you’re looking for a simple, energising, and delicious pre-race meal, these Race Day Energy Pancakes are an ideal choice. They’re light yet packed with nutrition, easy to digest, and quick to make that is perfect for fueling your best performance on race day.