The composition of the protein shake for building biceps. DIY protein shake - it's easy to get a delicious drink! Protein shake options

For those who monitor their diet, it is important not only to eat healthy foods for breakfast, lunch and dinner. Light snacks between main meals also play an important role. The feeling of hunger can provoke the use of something harmful and completely incompatible with the diet. Homemade protein bars will come to the rescue.

Some readers will probably be wondering why make protein bars at home when they are now widely available in sports nutrition departments. The choice is always yours. A DIY protein bar is the best option if you like to be sure of the ingredients. If you're making your own protein bars, the recipe is guaranteed to be free of artificial colors, flavors, and preservatives, as well as ingredients that you might be allergic to.

Not everyone knows how to make a protein bar. We assure you, there is nothing complicated in this. The recipe for homemade protein bars can be easily found on the Internet. We have made for you a small selection of easy ways to cook a delicious and healthy bar with your own hands.

Recipe number 1.
Ingredients:

½ cup oatmeal;
½ cup oat bran;
6 scoops of protein powder (vanilla flavored)
2 tbsp. l. flax seeds;
2 tbsp. l. sunflower seeds;
¼ cup nuts;
¼ cup dried fruits;
3 art. l. peanut butter;
2 tsp vanillin;
½ glass of water.

Mix cereal, bran, protein, milk powder, seeds, nuts and dried fruits in one cup. Add peanut butter, water and vanillin there, mix thoroughly. Pour into molds and put in the refrigerator for an hour, where the mass will harden into bars.

Recipe number 2.
Ingredients:

2 tbsp. oatmeal;
2 scoops of protein powder (vanilla or chocolate)
1 cup skimmed milk powder;
1 cup maple syrup;
2 egg whites;
¼ cup orange juice;
1 tsp vanillin;

Preheat the oven to 160°C. Mix protein with cereal and milk powder. In another bowl, mix the rest of the ingredients. Next, combine both masses into a homogeneous mixture using a mixer. Grease a square mold with rapeseed oil. Pour in the mixture and bake until browned for about half an hour.

Recipe number 3.
Ingredients:

1 glass of oatmeal;
5 scoops of protein (banana flavored)
½ cup non-fat dry milk;
½ cup fat-free cream cheese;
2 egg whites;
1 banana;
1 glass of blueberries;
¼ cup of water;
3 tsp rapeseed oil for the mold.

As in the previous recipe, preheat the oven to 160°C. First, mix the protein with cereal and milk powder. Separately combine the remaining ingredients, then mix the contents of both cups together with a mixer. Grease a square shape with oil, pour the mixture into it and bake for about half an hour.

Recipe number 4.
Ingredients:

2 tbsp. l. oat bran;
2 tbsp. l. coconut flour;
1 scoop protein (vanilla)
2 tbsp. l. yogurt without additives;
½ banana;
2 tbsp. l. almond paste;
some chopped chocolate;
2 tbsp. l. almond milk.

Mix first bran, protein and coconut flour. Then add banana, yogurt and almond paste there, mix thoroughly. At the end, slowly pour in the almond milk and pour in the chocolate. Shape into balls and put in the freezer for half an hour.

Recipe number 5.
Ingredients:

½ cup almonds;
½ cup walnuts;
1 tsp ground cinnamon;
¼ tsp sea salt;
½ cup raisins;
1 cup grated carrots;
1 st. l. unsweetened applesauce;
1 st. l. melted coconut oil;
1 tsp grated lemon zest.

Grind nuts, cinnamon and salt in a food processor. Pour in the raisins and mix again. In a large bowl, mix the nut mixture with the remaining ingredients. Cover the tray with baking paper, put the resulting mass on it, press it down with something heavy. Put in the freezer for an hour, then cut into squares.

Do not forget that even a fragrant protein bar, just recently baked in your oven, will not replace a full meal.

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 just as good as 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, 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 treat yourself to 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.

Find out how you can make protein bars at home. To get a serving of protein, you just need to follow the simple recommendations outlined in the article.

Those who visit sports nutrition stores can often see how people choose protein bars for quite a long time, carefully studying their composition. At the same time, very often many people leave with nothing, without choosing anything suitable for themselves. Of course, choosing a quality protein bar is not an easy task.

The range of these products is quite wide, however, most bars contain a lot of fats, sugar and various preservatives. Also, do not forget about various fillers that do not carry any energy benefits.

However, this product continues to be in demand, as it contains proteins and it is convenient to use. But after reading this article, many will be able to do away with bad purchases and make their own protein bars at home. They are significantly healthier, more nutritious and cheaper in the long run.

The process of making a protein bar

Use protein powder and flours that can be eaten raw, such as coconut, almond, or quinoa or oatmeal grains.
Mix the powder with flour and add milk to the resulting mixture. For the preparation of bars, simple cow's milk, or coconut milk is suitable. You can also add nut butter, which can replace the liquid. The result should be a dough-like mass that can be shaped like a bar.
Make bars from the resulting mass. In the event that the consistency of the protein dough is not thick enough, then flour or casein powder should be added to it and thus brought to the desired consistency.
When the protein dough has been shaped into bars, melt the chocolate in a water bath. Each bar should be dipped in liquid chocolate or simply poured on top of them. You can take the chocolate that you like the most. It should be remembered that the darker the color of chocolate, the more antioxidants and less sugar it contains. Although everything here is given to your taste.
Ready bars should be put in the refrigerator for 30 minutes, after which they are ready to eat. You can take them with you to work (study) or use them without leaving the refrigerator.

Protein Bar Recipes

When making protein bars at home, you have complete freedom of action. Now you can show all your imagination and create real masterpieces of culinary art. Add nuts, flavors, seeds to the protein dough, in general, experiment. By adding various ingredients to the bars, they can be made not only tastier, but also more nutritious. Now check out some of the recipes.

Bar with coconut flakes

To prepare the bar, you will need the following ingredients:

0.5 cup vanilla flavored protein
A quarter cup of coconut flakes;
A quarter cup of flour;
A quarter glass of milk;
30 grams of melted chocolate.

Goji and orange bars

To make these protein bars at home, you need to use the following ingredients:

? a glass of crushed almonds;
A quarter cup of flour;
? glasses of goji berries;
A quarter glass of milk;
1 st. l. vanilla essences;
1 st. l. grated orange peel;
1 tsp chili powder (you can not use this ingredient, but with it the bars will have a unique taste);
40 g melted chocolate.

Protein Biscuits with Pumpkin Butter

To prepare these magnificent biscuits, you need the following products:

Two small boiled beets;
0.5 cup vanilla flavored protein
A quarter cup of flour;
A quarter glass of milk;
One st. l. pumpkin seed oil (can be replaced with peanut or almond oil);
40 g chocolate.

Oatmeal protein bars

You will need the following products:

One cup of oatmeal;
? cups of milk powder (skimmed);
? cups of cheese (fat-free);
Five scoops of protein powder;
Two egg whites;
One cup of blueberries;
Banana;
A quarter cup of water;
3 tsp rapeseed oil.

Cooking

It is necessary to heat the oven to a temperature of 160 degrees.
Mix milk powder, protein powder and cereal. In another bowl, mix cheese, egg white, blueberries, butter, water and banana.
The form in which the bar will be made should be lubricated with oil.
Then, using a mixer, mix and beat all the ingredients.
The resulting mass must be put into molds and baked for half an hour.

Bar "Charged"

To make this type of protein bar at home, you will need:

Half a cup of oatmeal;
Half a cup of wheat flour (can be replaced with oat bran);
6 scoops of vanilla flavored protein powder
One cup of milk powder (skimmed);
2 tbsp. l. flax seeds;
2 tbsp. l. sunflower seeds;
A quarter cup of nuts;
A quarter cup of dried fruit;
3 art. l. peanut butter;
2 tsp vanillin;
Half a cup of water.

Cooking. First you should mix the protein, cereal, flour, nuts, seeds, dried fruits. Then add the remaining ingredients to this mass and mix everything thoroughly. After that, it is necessary to pour the finished mass into molds and place in the refrigerator for one hour.

These are just a few of the bar recipes. You can create a huge number of different nutritious foods. Most importantly, homemade protein bars will be much more nutritious than their store-bought counterparts.

You can visually familiarize yourself with the recipe for making homemade protein bars in this video:

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!

The composition of the protein shake for building biceps. DIY protein shake - it's easy to get a delicious drink! Protein shake options