Homemade protein bars, recipes. Making protein bars at home

The benefits of protein bars for an athlete

A protein bar is an element of sports nutrition. Here are the main tasks of this product:

• participates in building muscle mass;
• promotes blood cell synthesis;
• accelerates the restoration of damaged tissues;
• useful for the normal production of vital hormones and enzymes.

Bars cannot be called a must-have product for athletes; they can be replaced with a number of other sports supplements, but athletes still buy them, because it is not only healthy, but also tasty. This sports dessert helps you hold on during your diet and not break down by eating unhealthy sweets. In short, a protein bar is an indispensable product for those with a sweet tooth who play sports. It is important to remember that all of the benefits listed can only be experienced if you choose a quality product. A cheap and low-quality protein bar will do more harm than good.

When to use bars

If you are actively building muscle mass, then it is better to eat the bar during training. Although most athletes and nutritionists are inclined to believe that the best time to consume a bar is an hour before your intended gym session.

Homemade energy bars are also a great snack for tea or a great snack during a busy work or school day. Although it must be remembered that this sweet dessert should in no case be a substitute for a nutritious diet.

What are commercial protein bars made of?

The basis of the bar is easily digestible protein. It also contains various useful and flavoring additives. There are cereal bars, fat burner bars with reduced calorie content, bars with a high protein content or a high carbohydrate content (for weight gain).

Don’t forget to carefully read the ingredients of purchased bars and avoid buying bars from dubious manufacturers. Here's an example of tasty and healthy treats for athletes:

Protein bar Quest Bar

Protein bar BombBar

They are presented in different variations, so you can always choose a dessert to suit your taste.

What are protein bars and why are they needed?

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

Want to know which protein bars provide the most benefits? Read our article “Rating of protein bars”!

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

All the benefits and harms of protein bars!

Can you make protein bars at home?

If you have some free time and are open to culinary experiments, you can make your own protein bars. There are many recipes that you can use.

In most cases, the basis of homemade bars is commercial protein. If you are serious about sports, then you probably have it. If you have never purchased it, you can take, for example, whey protein with any flavor Whey Dominant 500 grams.

You can replace the auxiliary ingredients, but remember that they should all be healthy. You should not put, for example, milk chocolate in homemade bars, because this way you will prepare a tasty, but not very healthy dessert. In addition, remember that all ingredients must combine well with each other.

Recipe No. 2. Nut

Homemade protein bars prepared using this recipe will be quite nutritious: about 300 kcal per piece. At the same time, they will be fortified. It’s better to take a mixture of nuts, this will give you a more varied composition.

Compound:

• 0.5 tbsp. rolled oats and wheat flour. Instead of the latter, you can take oat bran - they will be healthier.
• 10 spoons of protein powder, it is better to pour it in heaps, then the protein content will increase;
• 4 tsp. cocoa;
• 1 tbsp. milk powder, it is best to use a low-fat 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 tbsp. nuts to taste: hazelnuts, walnuts, almonds, you can take a mixture;
• 1/4 tbsp. dried fruits; 1/3 tbsp. peanut butter;
• a little vanillin;
• water, approximately 0.5 tbsp.

Preparation:

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 into something flat for easy cutting later.
3. Within an hour, the mass hardens and can be divided into parts.

Banana bars with berries

To prepare you will need:

• ½ tbsp. protein (it is better to use whey protein with a neutral taste, such as vanilla);
• 2 large ripe bananas;
• ½ tbsp. blueberries;
• ¾ tbsp. dried goji berries (they are very healthy, but if you don’t have such berries, you can use, for example, dried cranberries);
• 3 egg whites;
• ¼ tbsp. oatmeal;
• ¼ tbsp. water;
• 3 tsp. rapeseed oil (or other healthy vegetable oil).

Mix all ingredients except oil and place in a blender. Turn them into a homogeneous mass. Grease a rectangular or square baking dish with oil, pour the dough into it and level it. Preheat the oven to 160°C and place the mold with the workpiece in it. Bake the treat for 25-30 minutes. Cut it into portions. The calorie content of such a bar is 190 kcal per 100 g.

What is the advantage of homemade protein bars over store-bought ones?

Many believe that store-bought protein desserts are extremely beneficial, since their composition is full of protein in tandem with carbohydrates, and this is preferable to the popular chocolate options. However, mass-produced protein bars are essentially the same candy and are absolutely useless in terms of improving strength performance.

In addition, one of the main components of such protein snacks is glucose-fructose syrup, which is invariably converted by the body into adipose tissue.

Therefore, today recipes for making protein snacks yourself are becoming more and more popular . They include a balanced mix of fats, carbohydrates and proteins, filling the body with the required energy boost and essential amino acids, while promoting the regeneration of muscle tissue. Homemade protein bars will be a reliable aid in strength training, and their usefulness will not raise any doubts.

This product is ideal for a pre-exercise snack due to its low fat level. In order to increase the nutritional properties and usefulness of the bars, you can supplement the composition with nuts or seeds.

Recipe No. 1 with banana

Ingredients:

• 5 scoops of banana flavored protein (bought in sports nutrition stores),
• banana,
• ¼ glass of water,
• a glass of oatmeal,
• ½ cup cream cheese (the lower the fat content, the healthier)
• 2 chicken eggs (only whites are used),
• ½ cup milk powder (it is always better to take the option with the lowest fat content),
• 1 cup blueberries,
• 3 teaspoons of rapeseed oil.

Preparation method:

The oven must be preheated to 170°C in advance. The oat ingredients, protein powder and milk powder must be carefully mixed. In a separate second container, combine the cream cheese, blueberries, egg whites, fruit, butter and liquid.

A baking dish (it is best to use a square one with a side length of 25 centimeters) should be rubbed with rapeseed oil. Next, the components from both containers are placed in a blender and whipped intensively. The resulting dough is transferred to the prepared container and baked for about half an hour.

Recipe No. 2 with maple syrup

Components:

• 4 spoons of protein powder with chocolate or vanilla filling,
• a glass of skim milk powder,
• 2 tbsp. oatmeal,
• 2 egg whites,
• 1 tbsp. maple syrup,
• a quarter glass of orange juice (preferably freshly squeezed),
• 1 tsp vanillin,
• 3 tsp rapeseed oil.

The cooking principle is identical to that given in the first recipe.

Recipe No. 3 with dried fruits

These bars are the most nutritious and fortified.

Products:

• 6 scoops vanilla protein powder
• 2 tsp. vanillin,
• 1 tbsp. powdered milk (skimmed),
• half a glass of oatmeal,
• a quarter cup of nuts and dried fruits,
• ½ tbsp. wheat flour (can be replaced with oat bran),
• 3 tbsp. peanut butter,
• 2 tbsp each sunflower and flax seeds,
• ½ tbsp. water.

How to cook:

Cereals, flour, protein powder, milk, nuts, seeds and dried fruits are mixed in a bowl. Next, the remaining ingredients are introduced and everything is thoroughly mixed. Then the mass should be placed in the refrigerator for about an hour until it hardens.

Recipe No. 4 with rolled oats

Products:

• 5 spoons of protein,
• water or milk for kneading,
• 2 cups of rolled oats,
• ½ cup nut butter.

Description of the cooking process:

Place all ingredients in a bowl or saucepan of suitable size and stir until smooth. The consistency should be very thick. Form sausages with your hands and refrigerate them for an hour (until they harden).

Recipe No. 5 with cocoa

The bars made according to this recipe taste like Bounty.

Ingredients:

• 1 tbsp. spoon of protein powder,
• 2 tbsp. spoons of cocoa (preferably natural powder),
• 2 tbsp. tablespoons coconut oil plus coconut flakes for sprinkling,
• 1 tbsp. spoon of honey.

How to cook:

Mix cocoa and protein in a bowl. Add honey and coconut oil. Knead thoroughly to a thick consistency. Make 1 large or 2 small bars and place them in the refrigerator for a quarter of an hour, sprinkle with shavings. The given volume of components yields 1 snack.

Recipe No. 6 with seeds and flakes

If you don’t have special protein powder on hand at the time of cooking, you can get by with regular products.

Components:

1. milk,
2. peeled seeds,
3. oat and corn flakes,
4. nuts.

Take everything in equal parts, mix and bring to a homogeneous state. Then roll out the dough onto a baking sheet and put it in the refrigerator. After an hour, cut into cubes of suitable size.

Recipe No. 7 for the laziest

You can take low-fat cottage cheese and protein powder, which are mixed. They are formed into sausages and placed in the refrigerator until they harden. Ready!

Preparation for all the recipes listed will take no more than 15-20 minutes, and in the end you will get 6-9 nutritious protein bars.

Such snacks are a great option during a trip, in the office or at school, and, of course, during training. The bars are both tasty and easy to eat. Such a protein dessert, no worse than powdered protein, can calm hunger and supply the muscles with the required nutrients.

Regardless of which recipe is preferred, the bars will certainly turn out nutritious and tasty even for real gourmets.

Oat bars with three types of nuts

These bars are perfect for breakfast or as a snack after an intense workout. You will need:

• ¼ tbsp. casein protein;
• 2 tbsp. oatmeal;
• ½ tbsp. walnuts, peanuts and hazelnuts;
• 1 tbsp. l. honey;
• ½ tbsp. raisins;
• 1 banana;
• 1 tbsp. milk.

Mix all ingredients except milk and grind. The most convenient way to do this is in a blender. It is better to steam and dry the raisins first, it will be tastier. Add half the milk to the mixture and stir. Add the remaining milk gradually. You need to get a thick mass.

Place the dough in a rectangular shape, cover it with cling film and put it in the freezer for 2 hours. After this, cut into pieces. The calorie content of the product is 192 kcal per 100 g.

My clear favorites

I'll share with you some of my favorite recipes. Remember, after you get your hands full, you can start experimenting with ingredients. Unleash the creative person within you who loves to eat delicious food!

Try adding nuts, natural flavors, seasonings, seeds or dried fruits to the dough before shaping the bars. In addition, you can replace milk with cream and add exotic types of nut butters 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!

Coconut bars

Orange and Goji Bars

Unique red biscuits with pumpkin butter

Coconut bars

To prepare this delicious delicacy, you will have to get coconut flour. The finished dessert will energize you for a long time. So, you will need:

• ¼ tbsp. vanilla or chocolate protein;
• 2 tbsp. coconut flour;
• 2 tbsp. oatmeal;
• ¼ tbsp. any natural juice;
• 2 egg whites;
• 2 bananas;
• ¼ tbsp. water;
• 3 tsp. vegetable oil without a strong odor.

Just like other recipes, you need to combine all the ingredients and puree them thoroughly in a blender or food processor. It is important to obtain a homogeneous mass. Grease a baking dish with oil, place the mixture there and bake it in a hot oven for 30 minutes. or until the workpiece turns brown. Cut it into portions. Calorie content – ​​198 kcal per 100 g.

Homemade protein bars. Recipe No. 1

Compound:

• 2 tbsp. Hercules;
• 5 tablespoons of protein powder (you can buy it at a sports nutrition store);
• 0.5 tbsp. nut butter;
• a little milk or water until the mixture becomes like dough.

Preparation:

1. Pour all ingredients into a cup.
2. Stir until smooth.
3. The consistency is like a very thick dough.
4. Form bars from the resulting mixture.
5. Place them in the refrigerator for 50 minutes until set.

Bars without commercial protein

This recipe, of course, won’t give you the most protein-rich bar possible, but it will still be tasty and quite healthy. This recipe will come to your rescue if you don't have a can of protein on hand.

To prepare the delicacy, take equal proportions of peeled unsalted sunflower seeds, any nuts, oatmeal and corn flakes. Mix the dry ingredients and pour milk over them to form a thick mass. Don't overdo it, otherwise the bar won't hold its shape.

Roll out the dough into a thin layer and put it in the refrigerator until it hardens completely. After that, simply cut the treat into portions.

Popular recipes

Recipes for protein bars at home are mostly simple; even a first-grader can make them. Let's look at a few of them.

Vanilla with fruit bar

You will need:

This bar requires baking in the oven, so we recommend turning it on right away so that it warms up to 150-160 degrees while you mix the ingredients.

Mix all ingredients in a blender. Prepare the mold and grease it with oil. Then lay out the prepared mixture and smooth it out. Place in a preheated oven for 25-30 minutes. After baking, cut the cake into equal parts. A healthy protein dessert is ready!

Bar “Honey with nuts” (no baking)

Required Products:

Grind all ingredients except milk and protein in a blender. Place everything in a deep container, gradually pour in the milk and add the protein. Mix well, place in a mold or on a tray, and smooth out. You can put it in the refrigerator for a while. The bar is ready!

Chocolate bar with applesauce

Mix in a blender sachet:

Bake in the oven for 15-20 minutes at 150 degrees. Bon appetit!

Attention, TODAY only!

Protein bars are a treat for any athlete. You can buy such sweets in stores, hoping for the honesty of the sellers and the quality of the products, or you can make protein bars with your own hands and save time on trips to the store. Homemade bars will taste better and be cheaper in the long run. Also, you will enjoy the process if you love cooking.

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