How to make a protein bar at home. Making protein bars at home

DIY protein bars. 3 recipes. Add to the wall, .

We will need:

1 cup oatmeal

5 Scoops Banana Flavored Protein Powder

¼ cup fat-free cream cheese

2 egg whites

1 cup blueberries

¼ cup water

We do this:

First, preheat the oven to 160°C. Mix, protein and milk powder. Then, in another bowl, combine cream cheese, egg white, banana, blueberries, water, and oil. Grease the mold with rapeseed oil. Now mix all the ingredients together and beat well with a mixer. Pour all the contents into a square dish, approximately 25 cm by 25 cm and bake for 25-30 minutes.

Nutrition

In total, you should get about 7 bars, each of which contains:

Proteins - 18

Carbohydrates - 20

Calories - 180

These protein bars are great for a pre-workout snack due to their low fat content. For even more nutrition and health benefits, add some nuts or seeds to the ingredients before baking.

We will need:

2 cups oatmeal

4 scoops vanilla or chocolate protein powder

1 cup fat free powdered milk

1 cup wedge syrup

2 egg whites

¼ cup natural orange juice

1 teaspoon vanilla

3 teaspoons rapeseed oil for the mold

We do this:

Preheat the oven to 160°C. mix cereals, protein and milk powder. In another bowl mix all other ingredients. Grease the mold with rapeseed oil. Now mix everything together with a mixer, pour all the contents into a square shape and bake until the bars turn brown, about 20-30 minutes.

Nutrition

You will get about 9 bars, each of which contains:

Proteins - 15

Carbohydrates - 27

Calories - 195

Recipe - "CHARGED"

We will need:

½ cup oatmeal

½ cup wheat flour or oat bran

6 scoops vanilla protein powder

1 cup fat free powdered milk

2 tablespoons flaxseeds

2 tablespoons sunflower seeds

¼ cup nuts

¼ cup dried fruit

⅓ cup peanut butter

2 teaspoons vanillin

½ cup water

We do this:

Mixing cereals, oat bran, protein powder, , seeds, nuts and dried fruits in a bowl. Then add peanut butter, vanillin, water to the resulting mass and mix thoroughly. Pour everything into a suitable dish and place it in the refrigerator for an hour until the contents harden.

Nutrition

Following this recipe, you get about 6 bars, each of which:

Proteins - 26

Carbohydrates - 23

Calories - 304

With the help of these recipes, having spent only 20 minutes of your time, you can easily prepare your own protein bar and enjoy the benefits of your labors.

NOTE: 1 cup = 230-250 ml | Nutrients are in grams

Protein Bars is a mixture of proteins, fats and carbohydrates that a person needs for normal life. A protein bar is perfect as a replacement for a regular snack. First, I would like to talk a little about sports nutrition in general.

This does not mean that you need to completely stop eating simple food. Protein bars come in handy when your gym is far from home and you have to get home for a very long time to have a good meal. At such moments, you can buy a protein bar and satisfy your hunger until you arrive home.

In addition to their nutritional value, protein bars are very versatile and, due to their compactness, do not take up much space. Therefore, they are very convenient to carry with you everywhere. They will always come to your aid if you do not have the opportunity to have a full meal.

Another indisputable advantage of these bars is the possibility of long-term storage. The packaging in which the product is located is made in such a way that it does not allow the bars to deteriorate. The product does not deteriorate even under the most unfavorable conditions, such as: heat, sunlight, and so on.

Many say that protein bars can be eaten even during the training process, during the rest period. But I personally am not a supporter of this theory, since in addition to proteins and carbohydrates, they contain fats that inhibit the process of digestion. I personally try to eat well before training, and if it so happened that I didn’t eat well, sometimes I take it during training.

What are protein bars made of?

The bars themselves are made up of various types of carbohydrates. There are two varieties of this component - . Protein bars contain these two types, but mostly consist of fast carbohydrates. It all depends on the composition of the product. Also, they contain, and contain a small amount of vegetable fats and vitamins.

How to choose the right protein bars and where to buy them?

First of all, you need to decide what you want to get from your workouts. For example, if your goal is to lose weight and you are working out, fat burning bars are better for you. They are lower in calories and contain various weight loss aids, such as L-carnitine. In addition, bars with a fat-burning effect tend to remove the feeling of hunger for a long time, which contributes to the burning of excess fat, and also provides your body with a good supply of energy.

If the goal is to gain muscle mass, you should choose bars with a high content of protein and carbohydrates. These bars usually have about the same ratio of proteins and carbohydrates, but there are also often bars that contain twice as much protein. In general, there are different concentrations, the main thing is the increased protein content.

If you want to provide your body with a large boost of energy, you need to buy bars with a high concentration of carbohydrates. These bars are best eaten either before or after a workout. In the evening, especially before going to bed, such bars should not be consumed. They should contain 2-3 times more carbohydrates than proteins.

When choosing a protein bar, you should pay attention to the brand of the manufacturer. The most popular companies for the production of this kind of bars for athletes, most often meet the quality and time-tested. I also recommend listening to the opinions of more experienced athletes who can give you more useful information, verified by their experience, as I do on my website.

You can buy protein bars at any sports nutrition store. In America, they are sold at every turn, at every gas station or grocery store. Here are the things.

Homemade Protein Bar Recipes

Now I will share with you several recipes for protein bars, each of which will have a different content of proteins, carbohydrates and fats. So how do you make your own protein bars?

Recipe number 1 - Energy bar, perfect for gaining muscle mass.

This protein bar recipe is perfect for a pre-workout and post-workout snack. It is good because it contains a very low percentage of fat, so it is easily absorbed by the body. Also, this recipe is perfect for those who aim to gain muscle mass, as it contains a fairly large amount of protein and carbohydrates.

• ½ cup vanilla-flavored whey protein;
• ¼ cup oatmeal;
• 3 egg whites;
• ½ cup blueberries;
• 2 bananas;
• ¾ cup goji berries;
• ¼ cup of water;

At the very beginning, you need to preheat the oven in which you will bake your protein bars to 150-160 ° C. While the temperature in the oven rises, you need to take and mix all the ingredients in a blender. To make it easier to mix, you can toss the ingredients separately, turning each into a homogeneous mixture, then adding the next. After everything is ready, you need to take the form in which you will bake and grease it with rapeseed oil. The next step, take and pour the entire contents of the blender into a square shape and set to bake for 25-30 minutes. The shape itself should be about 30 by 30 centimeters. After finishing, cut the resulting cake into several identical parts. In total, you should get 6-7 bars.

• Squirrels - 19
• Carbohydrates - 23 g.
• Fats - 4 g.
• Calories - 190 kcal.

Recipe number 2 - Recipe for an energy bar with a "mass-gathering" effect.

This bar recipe is also a great option for those people who want to supply their body with extra energy and gain muscle mass. Due to the low fat content, the resulting bars will be digested fairly quickly. Perfect before and after training.

Ingredients you will need to make the bar:

• ¼ cup vanilla, chocolate flavored protein (as you wish)
• 2 cups of oatmeal;
• 2 egg whites;
• ¼ cup natural juice. You can take, for example, orange juice;
• ¼ cup coconut flour;
• 2 bananas;
• ¼ cup of water;
• 3 teaspoons of rapeseed oil to give the bars the desired shape.

Instructions for making bars:

Just like in the previous recipe, before you cook all the ingredients, you need to put the stove to heat up to 150-160 ° C. Then take all the ingredients, put in a mixer and mix everything until a homogeneous mixture. You can do this by gradually adding each or several products to make it easier to mix them. In a square mold, pour and grease it with rapeseed oil. When everything is ready, the oven is preheated, all the ingredients are mixed, and are in a baking dish. Place the mold itself in the oven and bake until the "big bar" is brownish. It should bake for approximately 20-30 minutes.

Biological value of baked bars:

• Proteins - 15 g.
• Carbohydrates - 26 g.
• Fats - 3 g.
• Calories - 198 kcal.

Recipe #3 - An energy bar recipe that doesn't require baking in the oven.

These bars are perfect for breakfast or after an intense workout. You can store them in the refrigerator or freezer.

Ingredients you will need to make the bar:

• 1 tablespoon of honey;
• ½ cup raisins;
• 1 banana;
• 1 glass of milk;
• 2 cups of oatmeal;
• ½ cup walnuts;
• ½ cup hazelnuts;
• ½ cup peanuts;
• ¼ Dymatize casein protein with banana flavor.

Instructions for making bars:

Pour two glasses of oatmeal into a deep bowl, then pour well-washed raisins, hazelnuts and a tablespoon of honey into the same place. We peel the banana and in a separate bowl we make a homogeneous mixture of it in the form of gruel and add it to a deep bowl with nuts, oatmeal, honey. Next, take and grind the peanuts and walnuts. You can grind them as you like, you can manually, or you can use a blender. After grinding, add everything to the same bowl with all the ingredients. Then, take and pour half a glass of milk and protein into two scoops (one scoop contains 30 grams of powder). Start mixing everything thoroughly. Then add the rest of the milk and mix again.

Take a large tray and cover it with cling film. Then put our mixture from a deep bowl on a tray and make a large rectangle. When everything is ready, cover our rectangle with cling film on top and send it to the freezer for 2-3 hours. After that, you can get and cut out the finished bars. You should get about 7-8 bars.

Biological value of baked bars 100 grams:

• Proteins - 12.4 g.
• Fats - 9.5 g.
• Carbohydrates - 18.5 g.
• Calories - 192 kcal.

Finally, I would like to invite you to watch an interesting video from Denis Semenikhin about the diet of the legendary bodybuilder Franco Colombo:

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Protein bars are a great option for quick, nutritious snacks while traveling, at work, school or training. They not only have an excellent taste, but are also convenient to use, because to prepare fresh protein you no longer need to carry a thermos with you and mix the ingredients on the go, and knowing at least one recipe for protein bars at home, you can create a protein treat from products available in every refrigerator.

A delicious protein dessert, along with a powder dessert, is able to satisfy protein and carbohydrate hunger, suppress catabolism and provide muscles with complete amino acid nutrition. It can be used, depending on the calorie content and ingredients, in mass training, weight loss, intense and strength training.

No matter what the recipe of protein bars without protein and with protein, high-carb or low-calorie, they will undoubtedly be useful and tasty even for true gourmets.

Components:

• 1 tbsp protein isolate (you can use any)
• 1 st. l. coconut oil
• 2-3 tsp cocoa powder
• 1 st. l. viscous honey
• 1 tsp fine shredded coconut

Take a clean, dry cup and mix the protein and cocoa in it.

Add coconut oil and fresh honey to the mixture.

Mix and knead it all with a spoon into a homogeneous mass.

We make a sausage bar and put it in the refrigerator, in a standard chamber, for 20 minutes.

Calorie content - 380 kcal.

Recipe number 2 "Hercules"

This homemade protein bar recipe is oven baked. There is nothing complicated in it and almost anyone, even an inexperienced culinary specialist, can create it.

Components:

• 2 cups oatmeal
• 10 scoops of protein isolate
• 200 ml maple syrup
• 4 tsp cocoa
• 2 raw egg whites
• 1/4 cup freshly squeezed juice (preferably citrus)
• Vanillin
• 200 g non-fat, powdered, powdered milk

Pour the protein, oatmeal and powdered milk into a cup and mix, and knead all the steel components into another. The resulting mixtures are combined and mixed with a mixer.

We take the resulting dough mass, put it in a well-coated rapeseed oil mold, put it in a preheated oven and bake at a pace. 160 degrees, half an hour.

The finished dish should be cut into thin sausages - bars.

Recipe number 3. Walnut

This is a simple recipe for how to make a protein bar with your own hands for mass gain, since the output will be a fairly high-calorie product.

Components:

• Half a glass of hercules
• Half cup oat bran
• 10 scoops of protein
• 3 tea liters cocoa powder
• 1 cup dry, skimmed milk
• 2 tbsp. l. flax seeds
• 2 tbsp. tablespoons shelled sunflower seeds
• A quarter cup of any nuts (you can use a mix)
• A quarter cup of raisins or dried apricots
• 3 art. tablespoons nut butter (peanut)
• Half glass of water

We mix all the components.

We shift the mass into molds, lightly greased with rapeseed oil. When the mixture hardens, cut into bars.

Recipe number 4 Blueberry

Components:

• 1 cup blueberries
• 1 cup hercules
• Half a glass of dry milk
• Half a cup of cream cheese
• 2 chicken eggs (use egg whites)
• 1 medium, peeled banana
• 5 scoops high protein blend
• Quarter glass of water

In one clean, dry container, mix milk, egg whites, rolled oats, in another cup - the rest of the ingredients. Then everything should be combined and beat with a mixer.

Spread in a preheated form, greased with rapeseed oil, and bake for 20-30 minutes.

Cut the prepared dish into bars.

Recipe number 5 Carbohydrate-free

For those who are on a diet - a simple recipe for protein bars without carbohydrates for weight loss.

Components:

• Fat-free, grainy cottage cheese
• Protein Isolate

Mix, form sausages.

Put them on a flat plate, put in the refrigerator and wait until it hardens.

This time, the bars will be stuffed with protein, but there is a minimum of sugar in them!

Recipe number 1. Fig chocolate

amyshealthybaking.com

Ingredients

• 1 cup dried figs;
• 1/2 cup + 2 tablespoons water
• 1 cup coarse oatmeal, rolled oats;
• 1/4 cup unsweetened cocoa;
• 2 tablespoons chopped chocolate or chocolate chips

Cooking

Pour the figs with water in a large bowl and send them to the microwave at full power for 1 minute. Then let it cool for a couple of minutes and send it along with water to a food processor. Blend until smooth and cool to room temperature.

Then add cocoa, oatmeal and protein powder to the mixture. Mix well and add chopped chocolate. Mix everything again and roll into small balls. Store in a closed container in the refrigerator.

Recipe number 2. Carrots

dailybitesblog.com

Ingredients

• 1/2 cup raw almonds;
• 1/2 cup raw walnuts;
• 1 teaspoon ground cinnamon;
• 1/4 teaspoon sea salt;
• 1/2 cup raisins;
• 1 cup grated carrots (about 2 medium carrots)
• 1 tablespoon unsweetened applesauce;
• 1 tablespoon melted coconut oil;
• 1 teaspoon finely grated lemon zest.

Cooking

Put nuts, cinnamon and salt in a food processor and grind until a more or less homogeneous mass is formed. Then add raisins and grind again.

Put the grated carrots, nut and raisin mixture, applesauce, coconut oil, lemon zest into a large bowl and mix thoroughly. Transfer the carrot-nut mixture to a small baking sheet or tray lined with baking paper and press well. Send to the freezer for an hour and cut into small squares.

Recipe number 3. Banana

thebigmansworld.com

Ingredients

• 2 tablespoons of oat bran;
• 2 tablespoons of coconut flour;
• 1 serving spoon of vanilla protein powder;
• 2 tablespoons plain yogurt
• 1/2 small banana;
• 2 tablespoons of almond paste;
• a handful of chocolate chips or just chopped chocolate;
• 2 tablespoons unsweetened almond milk.

Cooking

In a small bowl, combine oat bran, protein powder and coconut flour. Then add banana, yogurt and almond paste there and mix thoroughly until a more or less homogeneous mass is formed. After that, start gently mixing the almond milk and at the very end add the chocolate chips. Form into small balls and place in the freezer for 30 minutes.

Recipe number 4. Almond

ifoodreal.com

Ingredients

• 1 cup almonds;
• 1 cup protein powder;
• 1/4 cup cocoa;
• 1/8 teaspoon salt;
• 2 tablespoons of melted coconut oil;
• 6 tablespoons honey or maple syrup
• 1/2 cup coconut milk;
• 2 teaspoons vanilla extract;
• 1/2 cup unsweetened desiccated coconut, plus more for topping.

Cooking

Put almonds, protein powder, cocoa, salt into a food processor and grind until smooth. In a small bowl, combine coconut oil, coconut milk, honey and vanilla and then add to the protein-nut powder. Stir until smooth, add coconut flakes and mix again.

Then form small balls from the resulting mixture, roll them in coconut flakes and send them to the refrigerator.

Recipe number 5. Chocolate protein

dessertswithbenefits.com

Ingredients

• 1/2 cup Nutella or homemade chocolate spread
• 1 cup + 2 teaspoons unsweetened almond or any other milk
• 1 teaspoon vanilla extract;
• a pinch of salt (preferably pink Himalayan)
• 9 scoops of rice protein powder
• 1/2 cup oatmeal.

Cooking

Put the chocolate paste, salt, vanilla extract, milk into a food processor and mix until smooth. In a separate bowl, mix the protein powder with oatmeal and gradually, stirring constantly, introduce the mixture of dry ingredients into the chocolate mass. As a result, you should get a mixture that resembles cookie dough.

Put the finished mixture into a prepared mold with low edges, lined with baking paper, tamp well, cover and refrigerate overnight.

Tired of shopping for the perfect protein bars? From now on, you can cook them yourself! Follow the simple instructions and you will find yourself in the magical land of protein bars.

All over the world in sports nutrition stores you can see the same picture. People linger for a long time near the racks of protein bars, take one product after another and carefully study the list of ingredients and the content of macronutrients. Some end up settling on one of the options, but most sigh in dismay and put the protein bars back on the shelf.

Choosing a complete and nutritious protein bar is very difficult. We are offered a huge range, but most products contain excessive amounts of sugar, hydrogenated fats and preservatives. It comes with an impressive list of fillers and components that are nutritionally useless. However, despite the obvious disadvantages of ready-made protein bars, we continue to buy them because they have protein, they are convenient, and they are easy to carry around. Plus, bars are kind of healthy, even though the worst of them are just over-hyped sugary candies.

This article aims to put an end to irrational shopping. Once you learn how to make your own protein bars, and I promise you, you will forever forget the way to the racks with protein snacks. Homemade protein bars will be much tastier and healthier, and much cheaper in the long run. Plus, since you'll be making them yourself, you'll get the added bonus of another reason to be proud of yourself!

5 steps to protein culinary masterpieces

There is nothing easier than making a protein bar at home. Having mastered this simple science, everyone can create a real culinary masterpiece!

Step 1

Choose a protein powder and add the right type of flour to it. Use only flours that can be eaten raw: Coconut, almond, or oatmeal or quinoa flours are great.

Step 2

Mix flour and protein powder, add milk. You can use cow's milk, long shelf life coconut milk, or flavored nut milk like almond milk. You can add nut butter if you like. You will need to add enough liquid (and nut butter if desired) to make a batter-like mass. Your goal is to create a mass of thick consistency that can be shaped like a bar.

Step 3

Form dough into bars.

If, after mixing the ingredients, the mixture is too thin or sticky, add flour in pinches or until you reach the desired consistency. You want to shape the dough into bars, so it's important to make the protein mass dry enough.

If after combining all the ingredients the lump is too dry, add milk and achieve the desired result. Look, do not overdo it, otherwise you will again have to return to flour.

Step 4

Melt the chocolate in a double boiler or in a bowl over a saucepan of boiling water. After that, dip the bars in chocolate or pour them on top.

I like to fill the bars with 90-100% chocolate, but you can use whatever dark (or milk) chocolate you like. Of course, the darker the chocolate, the less sugar and more. I know from experience that really dark chocolate goes great with a sweet filling. But, as I said, the choice is yours.

Step 5

We send the bars to the refrigerator for at least 30 minutes and that's it! They are ready, you can pack them up and take them to work, or you can eat them right on the spot!

My clear favorites

Let me share with you some of my favorite recipes. Remember, after you fill your hand, you can start experimenting with the ingredients. Awaken the creative person within you who loves delicious food!

Try adding nuts, natural flavors, seasonings, seeds, or dried fruits to the dough before forming into bars. In addition, you can replace milk with cream and add exotic types of nut butter and a variety of vegetable oils to the mixture. This will not only improve the taste, but also enrich the bars with essential nutrients. Bon appetit!

1. Bars with coconut flakes

2. Bars with orange and goji

3. Unique red biscuits with pumpkin butter