Protein French Toast = Glute Gains!

When the alarm went off this morning at 4:15, neither Kyle nor I seemed overly anxious to get to the gym to train. We’re both nursing some nagging pain and I think that was killing our motivation. I took the chance and asked if he REALLY wanted to go, or if staying in bed was a better choice. Usually when one of us suggests this, bed always wins, and today was no exception. So, we decided to squeeze in our hamstring & glute session after work, before I had to teach Step.

I’ve been thinking of this French toast for awhile now, but we’ve been away for a few weekends, so it hasn’t happened yet. I decided that after the back to back workouts, my butt could totally do with the carb treat! French toast at night is even better than in the morning, anyhow…  Added benefit – you get the recipe!



  • 2 slices of bread (Ezekiel bread would be great, but I didn’t have any. But I DID have this Cinnabon bread! I love Cinnabon everything)
  • 1/4 cup almond milk
  • 1/4 cup egg whites
  • 1/2 scoop protein powder of your choice (I used ON cinnamon graham cracker)
  • splash of vanilla extract (optional)
  • sprinkle cinnamon (optional)
  • toppings of choice (fruit, pb, jam, syrup, whipped cream, etc.)
Look at the cinnabon swirls! It's so good.

Look at the cinnabon swirls! It’s so good.

  1. Heat a pan on low
  2. Whisk together the almond milk, egg whites, protein powder and any seasoning you want
  3. Pour the liquid onto a plate and soak the bread in the mixture (both sides)
  4. Spray the pan with cooking oil to prevent the bread sticking
  5. Put bread on the pan. You can pour the extra liquid on top of the bread – poke with a fork to get the liquid into the bread!
  6. Flip and cook the other side
  7. Put toast on a plate and top with fruit / syrup / whatever and ENJOY!
I topped mine with half a banana and blueberry "jam" (microwaved frozen blueberries until they were runny)

I topped mine with half a banana and blueberry “jam” (microwaved frozen blueberries until they were runny)

And, here’s the ham / glute workout I did tonight:

  1. Laying hamstring curls – 2 warmup sets, 4×10 (last set drop 3 times)
  2. Seated hamstring curls superset with low cable deadlifts 4×8
  3. Cable kickbacks superset with weighted hip thrusts 3×10
  4. Finished with seated calves 4×15 and standing calves 2×15

Really concentrate all the work on your hamstrings or glutes. I’ve changed how I train these muscle groups by slowing things down and really focusing my attention on the working muscle and it’s made a huge difference. I feel the work at a lighter weight so much more! We usually do heavier deadlifts, but my knee has been bothering me and with Step class happening after, I didn’t want to push it.

Happy eating & training!

About Ashleigh

I'm passionate about health and fitness. I work as a Health Promotion Specialist, a group fitness instructor, and also a coach for physique competitors / weight loss clients. I grew up as a competitive athlete, and have continued with this passion as a Women's Physique competitor. Research and writing is another interest of mine, which I use to share my knowledge with the general public.
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