How to make your own protein bars. Protein bars: benefits, composition, recipes

Many athletes or just adherents of a healthy lifestyle dream of a magic pill, which will allow you to quickly recharge your batteries, cheer up and at the same time support the body with vitamins and other useful supplements.

And there is such a tool - it is protein bars. It is they who are able to give a charge of vivacity, to facilitate muscle building process(of course, such supplements will not replace training, but they will enrich the diet).

They are also used by those who wants to lose weight and counts every calorie. In a word, the benefits of protein bars (at least according to manufacturers) are many. Let's see, what is their secret?

Protein bars - what are they for?

To answer this question, you should pay attention to the composition of the product. In such dreams, often high protein content(however, there are also sports bars that “masquerade” as protein, but are not such - for example, energy options).

Additionally, the composition includes a lot of carbohydrates, but fats most often - a little bit. Supplements in the form of L-carnitine, energy drinks (caffeine, guarana extract) are possible.

There are also cereal options - for weight loss and high protein for gaining dry weight. If you take a protein bar and read the composition, you will see that it contains a lot of trace elements and vitamins.

Thus, you can take protein bars for weight loss, and for gaining muscle mass and shaping the relief, and for "recharging the internal battery." Such snacks after training have proven themselves well - they allow you to avoid catabolism.

Protein bars - benefits and harms

Concerning positive properties such snacks, they are quite obvious:

Remember that even the best protein bars in large quantities will be harmful: they can cause problems with the gastrointestinal tract, liver, and lead to obesity. They are worth eating for those who lead an active lifestyle, train, move a lot, work hard with their heads.

If you want to gain muscle mass, you can do this not only with the help of bars, but also by using a special supplement - protein. Which protein sports nutrition to choose in each case, you are from the material dedicated to protein for mass gain.

How to choose protein bars

• First of all, pay attention to the manufacturer and the date of manufacture of the additive - obscure know-names of a hundred years ago will obviously not bring any benefit.
• Check how many calories are in the bar - there are very high-calorie options!
• If you want to lose weight, opt for cereal products, as well as carbohydrate-free protein bars with L-carnitine. To gain mass, carbohydrates can be more.
• Avoid snacks with trans fats. The best option is with dietary fatty components. The total amount of fat should not be high (up to 10 g for every 100 g).
• Check the amount of protein - high-protein snacks are only suitable for active athletes.

Protein bars - how to use

The answer to this question depends on what result you want to achieve.

How to make a protein bar at home

If you decide to try these snacks, but don't want to buy ready-made protein bars - no problem: choose any recipe you like, set aside half an hour of time, and a delicious non-calorie snack is ready!

Option 1 - do-it-yourself protein bars for mass gain

In such a bar very low fat content, but with enough protein and carbohydrates. You can use it both before training and after.
In bars contained about 120 kcal, 23 g carbohydrates, 19 g protein, 4 g fat.

Products:

Technology: adding one at a time, mix all the ingredients, except for the oil, in a blender, resulting in a homogeneous mass.

Grease a square or rectangular baking dish with oil and pour the finished mixture into it. Bake at 150-160 degrees for about half an hour. Cut the finished pastry into 7 bars (after cooling).

Option 2 - Another Protein Bars for Gaining Muscle Mass

They can also be used before and after training, building muscle mass. More calorie option snack than in the first case.
These bars contain 200 kcal, 26 g of carbohydrates, 15 g of protein, 3 g of fat.

Products:

Technology: Thoroughly mix all the ingredients in a blender until a homogeneous mass is obtained. Lubricate the baking dish with oil, pour the blank for the bars into it. Bake for about half an hour (until brown) at 150-160 degrees. Cut the blank into seven bars.

Option 3 - energy bars

They are best consumed before training or for breakfast.
These bars contain 192 kcal, 18.5 g of carbohydrates, 12.4 g of protein, 9.5 g of fat.

Products:

• Honey - a tablespoon;
• Banana - 1 pc;
• Raisins - half a cup;
• Milk - one cup;
• Oatmeal - two cups;
• Walnuts, peanuts, hazelnuts - half a cup each;
• - a quarter of a cup.

Technology: mix washed raisins, oatmeal, hazelnuts and honey. Separately peeled banana, mash to a mushy state and add to the workpiece.

Finely chop the walnuts and peanuts and add to the bulk. Pour in half the milk and protein. Mix thoroughly, gradually adding the rest of the milk.

Put the mixture on a tray or board covered with cling film, flatten to a rectangular shape, cover with cling film and let stand for a couple of hours in the freezer. Cut the sheet into eight pieces. Keep finished bars refrigerated.

Protein bars - reviews

Alexei:

“Gym colleagues suggested trying Power Pro protein bars. I decided to start with a prune and walnut flavored bar.

Since I tend to be overweight, this low-calorie snack has been a real lifesaver for me: it satisfies my hunger and recharges my internal battery, and at the same time I don’t have to worry about extra calories.

I have been training for five years, but I have never had so much strength while working with simulators!

Alice:

“For a long time I have been choosing a useful and not too high-calorie sports supplement for myself. I decided to try Quest Bar protein bars, which are made from high quality ingredients.

At first I ate them only on training days, and now I replaced them with sweets for tea at work with such bars.

The result is obvious: in two months I became slimmer, more energetic, and my skin just glows with health! By the way, I’ve been training in the gym for a year already. ”

Eugene:

“When I started working on the relief of the body, I realized that I didn’t have enough of a regular diet: either spend half my salary on meat, or look for an additional source of protein. Powdered protein "swept away" immediately: there is no time to beat cocktails.

But sugar-free protein bars have become an excellent way out of the situation: in six months of training with their regular use, the relief has become greater than in the previous eight months in the gym!

Protein bars at home - video

Looking to expand your recipe box? Then pay attention to the following video, which shows how quickly and from quite ordinary products to cook such a tasty and healthy treat.

The video not only demonstrates the cooking technology, but also suggests options for how to “cheapen” the snack without making it less useful.

Among the products offered by sports nutrition manufacturers, protein bars occupy one of the leading places.

Trying such a healthy snack is worth it for those who work to gain mass and relief, and for those who want to lose weight, and for those who need additional energy recharging. Moreover, making such a delicacy at home is not at all difficult.

Have you tried making protein bars? Share your results, impressions and favorite recipes in the comments!

Modern athletes carefully monitor their diet, carefully plan their diet. However, they still need to eat. Then they come to the rescue. At home, they are easy to prepare. 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 and dyes in their products. Another advantage: the composition of each serving can be slightly changed to your liking. However, you need to remember that the product must be stored in the refrigerator, otherwise it will quickly deteriorate.

Protein bars at home. Recipe #1

• 2 tbsp. hercules;
• 5 spoons (you can buy it at a sports nutrition store);
• 0.5 st. ;
• a little milk or water so that the mixture becomes like dough.

Cooking:

1. Pour all ingredients into a bowl.
2. Mix until smooth. The consistency is like a very thick dough.
3. From the resulting mixture form bars.
4. Place them in the refrigerator for 50 minutes until firm.

Recipe number 2. Nut

Protein bars at home, prepared according to this recipe, will be quite nutritious: about 300 kcal per bar. At the same time, they will be fortified. It is better to take a mixture of nuts, so you get a more varied composition.

• 0.5 st. hercules and wheat flour. Instead of the latter, you can take oat bran - they will be more useful.
• 10 tablespoons of protein powder, it is better to pour with a slide, then the protein content will increase;
• 4 tsp cocoa;
• 1 st. powdered milk, it is best to use a skimmed product. This recommendation is not accidental. This will significantly reduce the amount of fat in the bars.
• 2 tablespoons of flax seeds;
• 2 tablespoons of peeled sunflower seeds;
• 1/4 st. nuts to taste: hazelnuts, walnuts, almonds, you can take a mixture;
• 1/4 st. dried fruits;
• 1/3 st. peanut butter;
• a little vanillin;
• water, about 0.5 tbsp.

Cooking:

1. In a bowl you need to mix all the ingredients.
2. The consistency of the mixture will resemble a thick dough. You can pour it into molds or put it in something flat so that it is convenient to cut later.
3. In an hour, the mass hardens, it can be divided into parts.

Recipe number 3. Coconut bars

How to cook protein bars at home so that they are not only healthy, but also tasty? Below is a recipe for how to get a candy that looks a bit like Bounty.

Cooking:

1. In a bowl, mix cocoa and protein. If you need more protein, you can increase the amount. It is best to use natural cocoa powder, then the bar will be as useful as possible.
2. Add to the mixture and honey.
3. Mix everything until smooth.
4. Form a bar and put it in the refrigerator for 20 minutes.

From the given amount of products, 1 bar is obtained about 80 g, it contains 380 kcal and 20 g of protein. You can split it into 2 smaller ones. These are more convenient to take with you and have a snack on them.

Recipe number 4. Protein bars at home without protein

If there is no special one at hand, then you can try to get by with improvised products.

Ingredients:

• peeled seeds;
• milk;
• cereals;
• nuts.

Cooking:

Recipe number 5. Baking

You will need:

• 2 tbsp. hercules;
• 10 tablespoons of protein powder, you need to take it with a slide, this will increase the protein content;
• 3 tsp cocoa;
• 200 g of powdered milk;
• 200 ml maple syrup;
• 2 raw proteins;
• ¼ st. juice, preferably freshly squeezed, for example, orange;
• to lubricate the form;
• optional - vanillin.

Cooking:

Homemade protein bars are very tasty, using various fillings, such as banana and blueberries. This increases their nutritional value, increases the content of nutrients.

Recipe number 6. For the lazy

There is a way to make protein bars at home with little to no effort. Carbohydrate-free snacking is especially important for bodybuilders and those looking to lose weight.

Ingredients:

• Low-fat cottage cheese.
• Protein powder.

Cooking:

1. Knead cottage cheese and add protein powder to it.
2. Shape into thick sausages and refrigerate.
3. The bars are ready.

Since they are made from cottage cheese, they have a minimum content of fats and carbohydrates, but the protein content is increased. It is better to eat bars before training, optimally - 1.5-2 hours before, or after it, but not immediately, but after 15-20 minutes.

Which will perfectly suit our goals of building muscle mass or losing weight. Turning our attention to convenient and quick food, we often do a lot.

Most of us think they're doing themselves a favor when they opt for manufactured protein bars, as they pack a lot of punch when combined with carbs, making them so much better than pure carb candy bars. However, the manufactured protein bars are nothing more than "garnished candy" and are completely useless in the matter of increasing physical data. More importantly, if you look at the composition of this protein bar, one of the main ingredients will be syrup, which is most likely to be converted into fat by the body.

Homemade protein bar recipes have an excellent blend of carbohydrates, proteins and fats to help provide the body with long lasting energy while repairing and building muscle cells. These bars will become the main ally of your training program for gaining muscle mass. In addition, you will be completely confident in their quality, and you will also feel like a real culinary specialist.

We will need:

• 1 cup oatmeal
• 5 Scoops Banana Flavored Protein
• 0.5 cup skimmed milk powder
• 0.5 cup low fat cream cheese
• 2 egg whites
• 1 banana
• 1 cup blueberries
• 0.25 cups of water

We do this:

First, preheat the oven to 160°C. Mix oatmeal, 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.

There will be about 7 bars in total, each of which contains:

• Proteins - 18
• Carbohydrates - 20
• Fats - 3
• 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
• 1 cup wedge syrup
• 2 egg whites
• 0.25 cup natural orange juice
• 1 teaspoon vanilla
• 3 teaspoons rapeseed oil for the mold

We do this:

Preheat the oven to 160°C. Mix oatmeal, 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.

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

• Proteins - 15
• Carbohydrates - 27
• Fats - 3
• Calories - 195

Recipe #3 - CHARGED

We will need:

• 0.5 cups oatmeal
• 0.5 cups wheat flour or oat bran
• 6 scoops vanilla protein powder
• 1 cup non-fat dry milk
• 2 tablespoons flaxseeds
• 2 tablespoons sunflower seeds
• 0.25 cup nuts
• 0.25 cup dried fruit
• 3 tablespoons peanut butter
• 2 teaspoons vanillin
• 0.5 cups of water

We do this:

Combine oatmeal, oat bran, protein powder, skimmed milk 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.

NOTE: 1 cup = 230-250 ml | Nutrients are in grams | Use better protein WHEY Gold 100% ON - not denatured

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

• Proteins - 26
• Carbohydrates - 23
• Fats - 12
• Calories - 304

With these recipes, in just 20 minutes of your time, you can easily make your own protein bar and enjoy the beneficial results of your labors.

Protein bars are widely known among those associated with sports. Initially, they were created specifically for athletes who are forced to adhere to severe dietary restrictions. But today ordinary people also use them. These bars can be a great alternative to unhealthy chocolates. And to make them more useful and effective, you can learn how to make them yourself. Do-it-yourself protein bar is not as difficult as it might seem, but very tasty and healthy.

Protein bars are used for a variety of purposes. Initially, they are considered valuable sources of protein. But it is he who is the main building material for muscles. Also, bars can be a substitute for harmful desserts. And in some situations, when it is not possible to eat fully, they can replace meals. The bars contain not only proteins, but also complex carbohydrates that charge the body with vigor and energy.

Many manufacturers of sports nutrition and not only offer us a wide range of protein bars. Here we must take into account that they are not always so safe and useful as they are positioned for us. Therefore, if you buy ready-made products, be sure to read the composition. Often, due to the presence of a large amount of sugar and all kinds of additives, such bars do more good than harm. If you want to be sure that the product is completely natural and useful for both figure and health, prepare homemade protein bars. It's pretty easy, especially if you have the protein bar recipe in front of you.

DIY protein bar: a few recipes

Protein bars at home can be prepared according to different recipes. We offer you the most popular and quite simple.

Classic energy bar

This homemade protein bar recipe is for those who want to gain muscle mass. It can be consumed before or after sports. The advantages of such bars are in the low fat content, which is why they are well absorbed by the body. But there are a lot of proteins and carbohydrates in them, so this is a very useful dessert for muscle growth.

To cope with the task of how to make an energy bar at home, prepare the following ingredients:

• Half a cup of vanilla whey protein;
• three quarters of a cup of oatmeal;
• three egg whites;
• two bananas;
• half a cup of blueberries;
• three quarters of a cup of goji berries;
• a quarter cup of water;
• three teaspoons of rapeseed oil, which will help to give the bars the desired shape.

To make these protein bars at home, first preheat the oven to 150-160 degrees. While the temperature rises to the required, take all the ingredients and mix them in a blender. To make it easier, you can add them one by one. Now take the form where you will bake the bars and grease it with rapeseed oil.

The shape is required square, about 30 by 30 cm in size.

Place the contents of the blender there and put the mass in the oven to bake for 25-30 minutes. Then divide the resulting pie into several equal parts. You will get 6-7 tasty and healthy protein bars.

Biological value per 100 grams:

• 190 kilocalories;
• 19 g proteins;
• 23 g of carbohydrates;
• 4 g fat.

Chocolate protein bars

These protein bars, whose homemade recipe you will find below, taste no worse than Twix or Snickers, but they have half the calories, and much more benefits. You will need the following ingredients:

• 35 grams of muesli without sugar;
• 35 grams of vanilla casein and 25 grams of chocolate;
• a teaspoon of cocoa powder;
• 15 grams of walnuts;
• 10 grams of fiber;
• 70 g oatmeal;
• 120 g fat-free yogurt;
• a teaspoon of cinnamon;
• a few drops of sugar substitute.

All these components need to be mixed and molded into bars. Then melt 20 grams of chocolate with 80% cocoa content, coat the bars in it and place them in the refrigerator to harden them. Per 100 grams, these homemade protein bars contain:

• 274 kilocalories;
• 21 grams of protein;
• 24 grams of carbohydrates;
• 9 g fat.

No Bake Protein Bars

These do-it-yourself protein bars, whose recipe is not so complicated, are also suitable for those who want to gain muscle mass. They can be used both before and after training. The peculiarity of the recipe is that you do not need to bake bars in the oven. They can be used as a tasty and nutritious breakfast or eaten after a workout. It is better to store in the refrigerator. You will need the following ingredients:

• a quarter cup of banana casein protein;
• a tablespoon of honey;
• half a cup of raisins;
• banana;
• a glass of milk;
• two glasses of oatmeal;
• half a glass of walnut;
• half a glass of peanuts;
• half a glass of hazelnuts.

Don't know how to make a protein bar at home without baking? First, pour the oatmeal into a deep container, then add the pre-washed hazelnuts, raisins and a spoonful of honey there. Peel the banana, mash it in a separate bowl, and add it to the bowl of nuts, honey, and oatmeal. Now chop the peanuts and walnuts. You can do it manually, or you can use a blender. Then add them to the container where the rest of the ingredients are. Pour half a glass of milk into it and add two scoops of protein. Start mixing the ingredients. Then add the remaining milk and stir again.

Now you need a large tray. It needs to be covered with cling film. Put the prepared mixture there and make a large rectangle out of it. Cover with cling film on top and place in the freezer for 2-3 hours. Now you can deliver. A large pie needs to be cut into individual bars. They will make about 7-8 pieces.

Nutritional value per 100 grams of bars:

• 192 kilocalories;
• 12 g of proteins;
• 19 g of carbohydrates;
• 9.5 g fat.

Bars "French Toast"

If you're wondering how to make an energy bar, check out this delicious recipe. For it you will need the following ingredients:

• a quarter cup of coconut flakes;
• a quarter cup of vanilla protein;
• a tablespoon of liquid sugar substitute (you can use honey, maple syrup, agave syrup);
• 1/8 cup coconut or almond milk
• 3/8 cup almonds;
• 3-4 squares of chocolate.

Take dark chocolate, with a cocoa content of at least 85%.

Mix all the ingredients in a bowl using a spoon or kitchen spatula. The mass should be such that it is easy to sculpt something from it. Divide tightly into four parts and form rectangles from them. This will be your bars. Now take the chocolate, melt it in a water bath and place the bars in melted chocolate so that it covers them completely. Now leave them in the refrigerator for 1-2 hours to harden. You will receive four bars. The nutritional value of one piece is as follows:

• 191 kilocalories;
• 10 g of proteins;
• 14 g fat;
• 7 g carbohydrates.

As you can see, it is quite possible to cope with such a task as making a protein bar at home. You can choose any recipe you like and be sure that it has exceptional benefits for the body.

Video Recipe for Protein Bars

What is the best way to consume protein bars?

Let's start with the fact that a tasty and nutritious bar is a good snack for tea. You can supplement your breakfast with it or indulge yourself with a sweet protein lunch during the working day. You can also replace a meal with a bar if you do not have the opportunity to eat. Of course, remember that they cannot be a substitute for good nutrition, so resorting to such a measure is often not recommended.

If the bar contains a sufficiently large amount of carbohydrates, it is better to eat it about an hour before training. The body will be saturated with energy, due to which sports will become more active, and you will be able to burn more extra calories.

Sometimes it is advised to use bars right during a workout. This option is suitable only for those who want to gain muscle mass. It is believed that such a snack maintains protein levels in the body and blood sugar levels.

Homemade protein bars are a great solution for those who want to gradually give up their bad eating habits and gradually switch to proper nutrition. For example, if you cannot live without chocolates and cakes, and are not ready to give them up completely, eat self-made bars instead of them and play sports. In this case, protein bars, the recipe with a photo of which will help you prepare them correctly, will become your favorite dessert - tasty, healthy, nutritious, and in no way interferes with finding ideal parameters, but only helps in this.