Every person needs a protein source to add to their diet. Carbohydrates can basically meet the energy needs of human metabolism. When carbohydrates are not sufficient, the body meets its energy needs by burning fat. Destruction of proteins may also occur. Our need for protein may increase both in our normal lives and during periods of intense exercise or training. In such cases, we can consume protein bars as one of the most delicious and nutritious meals.
Protein bars are generally available on supermarket shelves in different brands and with different flavours. The energy amount, protein amount, content or grammage of these products you have supplied may not be adjusted as you wish. In fact, some products may not contain as reliable content as desired. You can prepare a protein bar at home that you can safely consume at different meals of the day. For a high-protein diet, you may need a protein bar as a snack before or after exercise. You can easily prepare this food at home with the different flavours you want.
What Benefits Does Protein Bar (Energy Bar) Provide?
These small snacks or snacks, also called energy bars, are of great benefit, especially for people who diet and do sports. For example, while continuing a diet program, you may not want to consume a fatty meal that will make you gain weight during lunch. In this case, you can consume an energy bar during your snack, which will provide you with significant energy in a short time and provide protein support.
At the most important point, these products provide great benefit in maintaining and improving your body muscle mass. The need for protein is higher than ever in people who continue intense exercises and training. As a result of these exercises, the muscles wear out and muscle damage may occur.
Getting enough protein into the body helps prevent these problems in the muscles. Although many people prefer to use protein powder in such cases, protein bars provide a more natural option that you can prepare with your own recipes. You can also prepare these energy bars with protein powders you have at home.
How to Make Protein Bars at Home?
If you want to prepare protein bars in your own kitchen at home, each of the ingredients you will use will be very simple and economical. The ingredients you will use to prepare these recipes that I will present to you are ingredients found in almost every home. Optionally, apart from these ingredients, you can choose to add different dried fruits, spices and nuts into the protein bar. By presenting you more than one recipe, I will allow you to evaluate these alternatives according to your diet and taste.
High Energy Oat Protein Bar
Oats, which make the body more full with its fibrous structure, are consumed very frequently in diet programs and exercises. To prepare a high-energy protein bar, we can first follow the oatmeal bar recipe. You won’t even need to use an oven or stove to prepare this recipe. For this recipe, you will only need to prepare the following ingredients.
- 4 tablespoons of natural honey
- 4 tablespoons of flaxseed
- 4 tablespoons of dried blueberries
- 2 tea glasses of nut mixture such as hazelnuts, peanuts, almonds, walnuts and cashews
- 2 tablespoons of chia seeds
- 1 teaspoon coconut oil
- 1 tablespoon of cinnamon
- 4 tablespoons of peanut butter
You can start by mixing all of these delicious and nutritious items in a large bowl. After the ingredients are mixed homogeneously, you can distribute the mixture into a thin bowl lined with baking paper. After the mixture is adjusted in the container, you will need to keep it in the refrigerator for about half an hour. Then you can get protein bar pieces in the sizes you want…
Chocolate Infused Protein Bar?
If you are implementing training programs to build muscle, your body needs as much nutritious food as possible. If you want to prepare a protein bar, you can use nutritious ingredients such as chocolate. We will use the following ingredients in the preparation of chocolate added protein bar.
- Half a glass of chocolate chips
- 1 glass of skimmed milk
- Half a pack of vanilla
- 1 tea glass of cocoa
- 1 glass of oats
- 1 tea glass of coconut oil
- 2 tablespoons of honey
- Half a glass of almonds
- Half a teaspoon of salt
- 1 glass of chocolate protein powder
To follow the recipe, you must first add the liquid ingredients together in a clean bowl and mix well. Then, you can add cocoa and salt and mix again, and at the last stage, you can add protein powder and spread the mixture on a tray. Before the mixture freezes, you can add chocolate chips and keep it in the fridge. Afterwards, you can cut it into portions of any size you want.
Making Vegan Protein Bar
A healthy protein bar can also be made at home for people who follow an intense sports and exercise program and have a vegan diet. You can achieve a reliable result with the completely plant-based and vegan food particles in this recipe. Again, we will need to prepare the following ingredient list for vegan protein bar preparation.
- 20 Medina dates with seeds removed by soaking in hot water
- 4 tablespoons of chia seeds
- 8 tablespoons of plant milk (an ingredient such as almond milk can be used)
- 2 cups of natural peanut butter
- 2 cups of oatmeal
- 1 cup vegan protein powder (can be vanilla)
- 1 cup chopped vegan chocolate
Dates, peanut butter and oats should be mixed together and made smooth in the food processor. This mixture is mixed with milk and protein powder and then with chia seeds. Chocolate chips are added to this mixture, which has a doughy consistency, and the mixture is poured onto a tray lined with baking paper. After keeping this mixture in the freezer for about 20 minutes, the solidified dough can now be sliced and consumed as desired.
Practical Raisin Protein Bar
Raisins are among the diet foods that are both delicious and nutritious. For this reason, raisins can be easily used when preparing a natural protein bar. For sports and diet programs, only a few ingredients will be enough to prepare a protein bar using raisins.
- 200 grams of homemade peanut butter
- 50 grams of honey
- 60 grams of seedless raisins
- 200 grams of oatmeal
- 400 grams of protein powder
- 1.5 cups of skim milk
To follow the recipe, you can start by mixing the dry ingredients together. Afterwards, you should mix honey, milk and peanut butter in a different bowl and cook it over the fire until it melts. The dry ingredient mixture can also be added to the cooked mixture and then poured onto a tray lined with baking paper. After this mixture is kept in the refrigerator and frozen, you can cut it into desired sizes and make it ready for consumption.
How to Store Homemade Protein Bars?
You can easily store these protein bars, which you have prepared with your own hands and with confidence using natural ingredients, at home for a long time. You can store these types of protein bars for weeks in a dry, non-humid environment and prepare them again each time they run out. For example, a protein bar recipe with 20 slices will be enough for you to exercise for an average of 1 month. Applying the same recipe again when it is almost finished will replenish your protein bar stocks.
See you in the next post,
Anil UZUN