How to make your own protein bars

Modern athletes monitor their nutrition very carefully and carefully plan their diet. However, they still need snacks. Then protein bars come to the rescue. They are easy to prepare at home. There are many recipes that are very simple, and the final product is healthier, tastier and cheaper than from the store, because there are no preservatives or dyes in their products. Another advantage: the composition of each serving can be slightly changed to suit your taste. However, you need to remember that the product must be stored in the refrigerator, otherwise it will quickly spoil

What components can be included in a fitness bar?

The main rule is no sugar! Those with a sweet tooth can replace refined sugar with marshmallows or honey, or other natural sweeteners:

• dried fruits: dried apricots, figs, dried plums, cranberries, prunes, raisins, dates, cherries and others;
• maple syrup;
• fresh fruits: bananas, apples, citrus fruits, berries and others.

Nutritious fitness bars are prepared with cereals, most often rolled oatmeal is used. The recipe can be varied with the following components:

• pumpkin or sunflower seeds;
• yogurt, sour cream, cottage cheese and other fermented milk products;
• nuts: almonds, cashews, walnuts;
• different types of protein powders;
• plant milk;
• dark dark chocolate, chocolate paste and cocoa;
• sesame, butter and vegetable oil;
• flavorings to taste: vanillin, ginger, nutmeg. A few drops of tangerine or lemon juice and chopped zest will add a pleasant aroma to this healthy dessert.

Please note that the composition of a homemade cereal fitness bar is determined by the features of your diet: maintenance, weight loss or gain, sports and others. During cooking, use honey, butter, paste, pureed fruit, which will bind the other components, which is why the cereal bar will not crumble and break.

Protein bars: what are they for - good or bad?

Today you can hear a lot of different information regarding the consumption of this product. Let's look at the pros and cons in detail.

Benefit

• Protein bars are a very convenient snack product if you adhere to proper nutrition, but do not have the opportunity to eat a full meal. Instead of eating chocolates, cookies or fast food, you can always have a quick and healthy snack with such a bar. Of course, this is not a full lunch or dinner. But in this way you will give your body the necessary, and most importantly, healthy calories so that it can last until a full and balanced meal.
• Many people who start counting food are saddened to notice that they don’t get enough protein. By the way, it is not as easy as it seems at first glance to eat the required amount of protein. This is where these miracle bars come to the rescue. They help balance your stomach and get the right amount of protein.
• If you need to quickly restore your energy reserves before an intense workout, then taking such a bar is what you need. It will help you quickly replenish your energy reserves. By the way, these same bars can be eaten during training (often high-intensity). This product is easily and quickly absorbed by the body and you will not feel heavy during training.
• A protein bar can also be taken after a workout to quickly restore energy and close the carbohydrate window, that is, the period when all the nutrients received will be used to restore your muscles.

If everything is so good and rosy, then is it possible to eat this product constantly during a proper diet or diet? Unfortunately no. Despite the many advantages, you should remember the following:

• Not a single candy bar can replace a full meal, so this can only be a snack or force majeure, when it is not possible to eat normally.
• Abuse of this product can lead to various diseases of the kidneys and gastrointestinal tract. In general, you should not consume more than 1-2 bars per day.
• Some bars are high in calories, so you can easily exceed your daily calorie intake if you don't watch it.

Classic recipe with cereals (granola)

The main advantage of such a product is quick preparation, because all culinary processes take an average of 10 minutes. To create your own fitness dessert, take the following ingredients:

• 1 cup rolled oatmeal;
• 1 large banana and apple;
• 80 g each of raisins and cashews (can be replaced with walnuts);
• 100 g of any peeled seeds.

After preparing the ingredients, follow the instructions:

• pour the cereal into a deep metal bowl (do not rinse it with water!);
• Peel the banana and apple, puree the first with a fork, grate the second fruit on a medium grater. Add them to oatmeal;
• place raisins, seeds and nuts in a bowl; the latter can be chopped in a blender;
• add a pinch of nutmeg to the mixture, mix the ingredients until a homogeneous mass is obtained;
• Cover a baking sheet with parchment paper and spread the mixture evenly over it (layer thickness is about 6-8 cm).

Bake future fitness bars for 25-30 minutes; after this period, the baking sheet should be removed from the oven. At the finish, you need to cut the hot cake into portions using a sharp knife.

When to use bars

If you are actively building muscle mass, then it is better to eat the bar during training. Although most athletes and nutritionists are inclined to believe that the best time to consume a bar is an hour before your intended gym session.

Homemade energy bars are also a great snack for tea or a great snack during a busy work or school day. Although it must be remembered that this sweet dessert should in no case be a substitute for a nutritious diet.

Healthy cereal bars with cottage cheese

If you need to make up for protein deficiency, you can prepare fitness bars with the addition of low-fat cottage cheese. For them you will need the following ingredients:

• 200 g cottage cheese;
• 1 tsp. cocoa powder;
• 6-7 tbsp. l. rolled oat flakes;
• 50 g each of dried apricots, raisins and sesame seeds;
• 2 tsp. honey

All components must be mixed in a deep bowl or combined using a blender. From the finished mixture you need to form rectangular flat bars and place them on a lined baking sheet. The dessert should be baked in the oven for a quarter of an hour. After cooking is complete, the fitness bars are greased with honey and you can sprinkle them with sesame seeds.

Recipes for making protein bars at home

Homemade Applesauce Recipe

• Half a glass of applesauce;
• 1.5 tsp. cocoa powder;
• 10 gr. fiber;
• cinnamon ¼ tsp.
• 20 gr. oatmeal;
• 50 gr. muesli;
• 50 gr. protein.

Mix all ingredients, divide the resulting dough into parts, bake until done for 15 minutes.

Cereal Protein Bar

• oatmeal and corn flakes - 5 tbsp each;
• a small amount of milk;
• seeds, peeled to taste;
• nuts (ground) - 1-2 tbsp.

Mix the dry ingredients, add milk until it reaches a thick, homogeneous consistency. Divide the mixture into parts and bake for about 20 minutes.

Nut Banana Protein Bar with Honey

• natural honey – 1 tbsp;
• ripe banana 1 pc.;
• half a glass of chopped raisins;
• a glass of milk ;
• oatmeal 1.5 cups;
• Nuts about 1 cup (they should be chopped).

Chop the banana, add the rest of the ingredients, divide the resulting dough into parts, bake until done for about 20 minutes.

A protein bar is a product that can restore the body after physical activity and provide the missing energy. But, despite this, it is important to remember that they do not represent a replacement for a balanced diet, but only complement it, so you should not give up normal food in favor of such a diet.

Protein powder recipe

This recipe is the best solution for athletes and people who want to keep their body in excellent physical shape through home workouts. The composition includes protein powder (3 tbsp.) and the following products:

• 6 tbsp. l. oatmeal;
• 1 large banana;
• 4 tbsp. l. raisins and oatmeal;
• 1 tbsp. l. nuts (cashews or walnuts) and vegetable oil.

Mix protein powder, banana and cereal in a blender, then add raisins, nuts and vegetable oil to the mixture. It is recommended to mix the components thoroughly with a spoon. From the mixture, after wetting your hands with water, you need to form balls, you can also put it in molds and put it in the refrigerator for 1-2 hours.

Simple and Easy Homemade Protein Bar Recipes

Have you ever scanned the packaging of a candy bar to find out exactly what gets you through your morning workout?
When you look at the ingredients list, you'll find a variety of ingredients, from processed soy protein to six different types of sugar. Yet even the most health-conscious people buy them on a regular basis for simple convenience. Introduce homemade protein bars into your life that suit your cravings. There are quite a few options for homemade bars that are easy to make. They will inspire you to get into the kitchen. Making a homemade bar gives you the freedom to choose until you find the absolutely perfect one that suits your needs. Plus, you'll save a ton of money.

How to cook bars in the oven

Delicate bar with creamy taste

The combination of foods will provide ready energy in the form of carbohydrates. Almond flour will provide saturated fatty acids, it contains almost the entire line of B vitamins. This snack will ensure satiety for a long time.

Ingredients: - protein powder - 3 scoops; - almond flour - 1/4 cup; - peanut butter - 5 tbsp. l.; — low-fat cream cheese — 120 g; - almond milk - 1/4 tbsp.

How to cook: Add all ingredients to a bowl and mix. Place foil or parchment in a deep bowl and place the dough there. Spread the mixture evenly over the entire surface. Bake at 150 degrees for about 10 minutes.

Recommendation! Place chocolate chips on the bars for added flavor.

Nut Banana Protein Bar

Banana protein bars are a healthy and nutritious snack.
They are naturally sweetened and free of fructose and are mild in flavor and make an excellent dessert choice. Ingredients: - 6 bananas; - 8 scoops of whey protein; - 3 cups of oatmeal; - 250 g peanut butter; - 3/4 cup skim milk.

Directions: Use a food processor to grind the oats into a fine powder. Place the bananas in a bowl and mash them. Add oats, egg white, peanut butter and half the milk. Mix with a spoon or mixer. Pour the dough onto the baking sheet and spread evenly. Place in the oven in the middle compartment, bake for 15 minutes.

No Bake Bar Recipes

Oatmeal and chocolate chip bar

The recipe is so easy to prepare that it is almost impossible to mess it up. The combination of rolled oats and almond butter makes the bar a nutritious pre- or post-workout meal.

Ingredients: - oatmeal - 2 tbsp.; — protein powder — 2 scoops; - almond oil - 1 tbsp; - sweetener (maybe maple syrup) - 1 tbsp.; - milk (plain water) - 1 tbsp. l.; - chocolate chips (optional) - 1 tbsp.

Directions: Combine oatmeal and protein powder in a bowl; set aside. Combine almond butter and brown rice syrup (or other sweetener). Melt the mixture over low heat. Pour the liquid into the dry mixture and stir until the contents are completely incorporated.

If necessary, add a little liquid to form a thick dough. Melt the chocolate in a water bath. Place the dough in the pan and press it down firmly. Drizzle chocolate on top. Refrigerate for 20 minutes. Divide into 25 servings.

Healthy cinnamon bar

No Bake Cinnamon Protein Bars are a healthy snack.
Packed with protein and made with healthy ingredients like rolled oats, coconut oil, protein powder and honey, they're perfect for a sweet and savory treat. Ingredients: - 50 g protein powder; - 1 tsp. cinnamon; - 1 tbsp. oatmeal; - 2 tbsp. l. coconut oil; - 0.5 tbsp. almond oil; - 2 tbsp. honey; - 0.5 tsp. vanilla extract; - 1 tbsp. l. water.

Directions: Combine dry ingredients in a food processor. Melt coconut oil, add almond butter, honey and vanilla extract. Mix until smooth. Add the liquid to the dry ingredients in a food processor and pulse until completely combined.

If the mixture seems dry, add 1 tablespoon of water and repeat the process. Place foil in the pan and pour the resulting mixture. Freeze for at least 30 minutes before slicing into portions.

Advice! Keep the bars in the refrigerator as they become soft at room temperature.

Bars without protein powder

Cashew bar

The bar's ingredients give you everything you need to help your body recover after a workout or provide a nutritious snack.
These no-bake cashew bars are easy to make and store in the freezer. Ingredients: - cashews - 180 g; - hemp seeds - 1 tsp; - flax seeds - 35 g; — maple syrup — 80 g; - vanilla extract - 1 tsp; - salt - 1/4 tsp; - chocolate chips - 180 g.

How to cook: Prepare homemade flour mixture. Grind cashews, hemp and flax seeds. Add vanilla extract, salt and maple syrup. Add a little cinnamon if desired. Add melted chocolate to mixture. Essentially, you're replacing the liquid with chocolate. Place in the refrigerator to harden. Cut into portions.

Peanut Butter Bar

Looking for a delicious way to add extra protein to your diet, this recipe is perfect. To make the bar, you will need to add the ingredients to a bowl or blender and mix well.

Ingredients: - 1/3 tbsp. peanut butter; - 4 tbsp. oatmeal (raw); - 1 tbsp. coconut milk; - 3 tbsp. l. honey

How to cook: Mix all ingredients in a large bowl. Start with coconut milk, then add honey and peanut butter, stir until smooth. Finally, add the oatmeal and mix thoroughly with your hands. Line a glass bowl with baking paper and place the dough. Cover and refrigerate for 2 hours.

Low Carb Protein Bars

Nutrition bar with roasted peanuts

This is a classic choice for nut lovers. The perfect combination of coconut and peanut butter mixed with honey and cream provides a sweet and satisfying treat any time of day.

Ingredients: - peanut butter - 1/4 cup; - roasted peanuts - 1/2 cup; - coconut oil - 2 tbsp. l.; - honey - 2 tsp; - cream - 1 tbsp. l.; - vanilla extract - 1/4 tsp; - sweetener of choice - 2 tbsp. l.; - a pinch of salt.

Directions: Microwave peanut butter, honey and butter for one minute. Whisk vanilla extract, cream, add sweetener, and a pinch of salt. Mix all products. Form into balls. Chill in the freezer for 15 minutes, then transfer to the refrigerator.

Coconut Protein Bar

These Coconut Almond Flour Protein Bars are the perfect snack with healthy fats and high protein to keep you fuller longer. They have a dense texture and a wonderful rich taste.

Ingredients: - 1 tbsp. coconut flour; - 0.5 tbsp. oatmeal; - 0.5 tbsp. protein powder; - 0.5 tbsp. any chopped nuts; - 0.5 tbsp. unsalted almond butter; - 0.5 tbsp. maple syrup.

How to prepare: It only takes ten minutes to prepare a bar that tastes like candy, but is much healthier. Mix all solids and dry foods. Heat almond butter and maple syrup in a double boiler. Combine all ingredients and bring to form a thick dough. Transfer the dough into a container and spread over the entire surface. Place in the refrigerator for half an hour.

Delicious plant-based protein bars

These fitness bars are very delicate and contain rice protein, which increases the nutritional value and benefits of the product. Let's look at the basic set of ingredients for this recipe:

• 8-9 spoons of protein (manufacturer's scoop);
• 120 ml plant milk;
• 120 g chocolate paste;
• 100 g oat flour;
• a pinch of salt, vanillin or nutmeg.

Mix protein, oatmeal and salt in a deep bowl. Beat milk, chocolate paste and spices with a mixer, blender or regular fork until foam forms. Now you need to gradually introduce the dry ingredients into the milk-chocolate mixture, stirring it constantly. The finished dough should be placed in a mold with high sides and then placed in the refrigerator overnight. After 12 hours, this protein-cereal fitness dessert can be eaten.

Popular recipes

Recipes for protein bars at home are mostly simple; even a first-grader can make them. Let's look at a few of them.

Vanilla with fruit bar

You will need:

• half a cup of vanilla flavored protein;
• half a cup of small oatmeal;
• 2−3 pcs. egg whites;
• half a cup of blueberries or blueberries;
• ¼ cup of water;
• 3 teaspoons olive or rapeseed oil.

How to make a protein bar: 7 simple DIY recipes

Unfortunately, not all manufacturers produce high-quality and safe products. Many store-bought candy bars are loaded with sugar, molasses and fructose.

Eating such a snack can have a detrimental effect on your figure, so the best solution would be to prepare your own protein bar using one of the simple recipes.

Protein bar recipe for weight loss

For those on a diet, there is a carbohydrate-free version of the bar.

1. To do this, you will need to take 400 grams of low-fat granular cottage cheese and 100 grams of protein isolate and mix them until you get the consistency of plasticine, then form sausages.
2. Place them on a plate and refrigerate until hardened.

100 g of bar contains 134 kcal: protein – 28 g, fat – 1 g, carbohydrates – 3 g.

Protein bar for gaining muscle mass

Prepare components:

• 100 grams of coconut flour;
• 2 large spoons of whey protein;
• 2 cups peanut butter;
• ½ cup maple syrup;
• 100 grams of chocolate chips.

In a large saucepan, combine dry ingredients and mix well.

In a small bowl, whisk together the peanut butter and maple syrup until smooth. Add dry ingredients and stir until completely dissolved.

Place the resulting dough into the baking pan and press it tightly. Then cool and cut into portions.

Per 100 g of product 539 kcal: fat – 43 g, carbohydrates – 34 g, proteins – 8 g.

Low Carb Sugar Free Protein Bar Recipe

1. Place 200 grams of dried figs in a large bowl with 100 ml of water and heat it in the microwave for 30 seconds.
2. Without draining the water, grind the figs in a blender to make a puree, then add 1 cup of oatmeal, 80 g of cocoa and 45 g of protein powder.
3. Grind well and add 20 grams of dark chocolate. Then form into balls and store in the refrigerator for no more than 5 days.
4. You can add nuts or seeds to increase the nutritional value of the bar.

How to make a protein bar

Remember the important rules for preparing protein bars and always stay in shape, because protein is a key point that plays an important role in both gaining weight and losing weight.

Rule #1

Buy protein powder, it is better to choose whey, as it is quickly absorbed in the body, although your choice may be any type of protein. Mix it with flour that can be taken raw (coconut, oatmeal or almond).

Rule #2

After mixing the protein with flour, add milk with a low fat content of up to 1.5%, add enough liquid to form a doughy thick mass with which you can form the appearance of a bar.

Rule #3

After shaping the bars, if they are sticky or too runny, add the flour described in step #1.

If, on the contrary, the bar turns out dry and the prepared mixture falls apart, add milk and give it the desired look, reaching the golden mean.

Rule #4

Detail the chocolate and melt it in a water bath, it is better to choose pure varieties of dark chocolate, since it contains less sugar, and its bitter taste goes well with the filling of the bar (although if you are not a fan of it, you can use any type of chocolate), it would not hurt to add handfuls of crushed walnuts.

After this, pour the resulting chocolate mass onto the bars and let it cool slightly.

Rule #5

After the chocolate has cooled, you need to put the chocolate protein bars in the refrigerator for 30 minutes, after which they are ready to eat and are perfect for both morning breakfast and for snacking at work or on the road.

The benefits and harms of fitness bars for weight loss

There is a large assortment of sweets marked “Fitness”, “Health” or “Diet”. According to the manufacturers, they are rich in whole grains, dried fruits, nuts, seeds, berries, protein and other components. These sweets have the following beneficial properties:

1. Contains grains: barley, oatmeal, wheat, rice, etc. These components are rich in fiber, which cleanses the digestive tract of toxins and waste, and makes the intestines work more actively. They are suitable for snacking because the rough dietary fiber swells inside the stomach, causing a feeling of fullness without spikes in blood sugar.
2. They have high nutritional value, a breakfast bar will quickly and permanently relieve hunger, energize, and stimulate brain function. There is no need to waste time preparing food.
3. They have a natural, balanced composition. Healthy sweets are rich in vitamins, minerals, amino acids, which are necessary for normal life. Saturate the body with B vitamins, calcium, magnesium, fatty acids, etc.
4. The grains in the composition normalize metabolism (including carbohydrates). Coarse dietary fiber helps break down fats and reduce cholesterol levels in blood vessels.

Diet bars allow you to restore strength after an active workout or hard physical work. They are suitable for a snack, and can also replace a full meal. In addition, fitness bars are tasty, healthy and convenient.

Including them in your diet is an effective way to avoid dieting breakdowns. Healthy sweets are an excellent substitute for unhealthy confectionery products that spoil your figure and contribute to an increase in body fat.

Fitness bars have the following disadvantages:

• high calorie content - about 550 kcal/100 g. This is due to an excess of sugar, other sweeteners, fatty components and flour in the composition;

Attention! Nutritionists say that it is enough to eat 30 g of a muesli bar per day to replenish energy reserves, satisfy hunger and saturate cells with useful substances. You should drink it with unsweetened tea or water.

• large amounts of sugar or sweeteners (sucrose, fructose). Simple carbohydrates lead to increased glucose levels, metabolic disorders, and digestive problems. Such desserts are contraindicated for diabetics;
• palm oil is practically not processed by the body, settles on the walls of blood vessels, in the liver, slows down metabolic processes, contributes to an increase in body fat and the development of diseases of the cardiovascular system;
• A large amount of fat is found in nuts, seeds, vegetable oil or butter. These components increase the calorie content of the product and additionally load the liver;
• Most bars are rich in flavors, flavor enhancers, dyes, and preservatives. These chemical additives disrupt the functioning of the liver and kidneys and can cause allergies.

Also, the bars may contain low-quality condensed milk, molasses (maltodextrin), and wheat flour. These components increase calorie content, disrupt digestion, promote weight gain, and can cause allergies.

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