We all know that protein is very important when lifting, whether you’re powerlifting, Olympic lifting, bodybuilding, or just want to get in shape. Some of us will rack up protein by eating more meat, poultry, legumes, and other foods that are high in protein, while others will use protein shakes to fill in the protein gaps of meals.
The problem with protein shakes and meals is that sometimes we just don’t have time to eat or make a protein shake, so we suffer from a lack of protein from time to time, but there is an alternative and that is bars. of proteins.
protein bars
Now protein bars are a great alternative to snacking on the go as they give you a boost of protein and support your workout, the only problem is that they can be quite expensive.
An alternative to buying protein bars is to make your own homemade protein bars!
It may seem like a lot of work to make your own homemade protein bars, but this couldn’t be further from the truth. By following the simple method, we’ll walk you through how you can make wonderful, great-tasting homemade protein bars that you can keep in the fridge to eat whenever you need them.
Protein Bar Ingredients
Below are the ingredients you need to make the homemade protein bars that we will show you how to make.
Ingredients
- 100g – Oatmeal
- 100g – Peanut Butter
- 100g – Whey protein powder
- 4 tablespoons of honey
- 30ml – Milk
- Grapes (if desired)
You may want to add or change these ingredients later to adjust your homemade protein bars to give you the flavor you want. This homemade protein bar recipe gives you a protein bar that tastes a lot like a Snickers/Marathon bar (for those who know what a Snickers/Marathon bar tastes like).
Make homemade protein bars
Take a bowl and mix the peanut butter and honey together. Put the mixture in the microwave and microwave for around forty-five seconds to a minute until the mixture is smooth.
Take the bowl out of the microwave and add the raisins, protein powder, and oats to the bowl and mix well. Once mixed, you will find that the mix becomes very dry due to the protein powder.
Add your milk to the mixture and mix well to add a bit of moisture to your recipe. You will find that the bars will not get very moist with such a small amount of milk, but it will give you enough moisture that the bars are easy to eat.
Now that your mixture is ready, take a tray and empty the mixture into the tray. Using a knife and any other utensil you find convenient, make the mixture in the shape of a rectangle that is the same height.
Put the mixture in the fridge for about two to three hours to settle. After two or three hours, take the mixture out of the refrigerator and cut the rectangle into twelve equal-sized bars. Wrap the bars in kitchen paper or plastic wrap and place them in the fridge. I prefer to use kitchen paper as cling film can stick to the bars.
The entire recipe should take about five to ten minutes before putting it in the refrigerator for two to three hours. After this, it’s another five to ten minutes to cut and wrap the bars.
Nutrition Breakdown
You now have twelve protein bars that will give you an approximate nutritional value per protein bar.
- Serving Size 35g
- Calories 119
- Protein 8.9g
- Carbs 9.18g (Sugar 0.75g)
- Fat 5.25g (Saturated 0.25g)
- 1.65g of fiber
- Sodium 0.05g
You will notice that in total the bars weigh approximately 35 grams and have about 119 calories. What is more interesting is the 9 grams of protein that the bar will give you and the 5.25 grams of fat, of which 5 grams are healthy fats that your body needs.
the home made protein bar It also has 1.65 grams of fiber that will support your digestion and 9.18 grams of carbohydrates that will help your body get a boost of energy.
Homemade Protein Bar Overview
Estimated protein in protein bars differs depending on which protein powder you’re using. The powder used in this recipe gave 70.5 grams per 100 grams of protein powder; the rest is made up of the 100 grams of peanut butter used.
These protein bars are great as they are small in size and you can take them anywhere as a protein snack packed with protein, good fats and vitamins your body needs.
Remember that you can modify this recipe so that the flavor of the protein bars suits your needs. If you make any changes and find a great flavor, why not come back and post a message below so we can all try it out for ourselves?