A Beginners Guide to making those expensive high protein or nutrition snack bars at home at an economical cost and better control over quality & ingredients
Proteins are an integral part of a diet, especially for individuals who are into weight training and athletics in general. Protein technically should come from your food intake, especially in lean meats, skimmed milk, fish, soy, etc… Still, supplements are a part of everyday life for weight trainers, bodybuilders, and anyone in physically demanding sports.
Most of us supplement with whey protein shakes in the morning, pre and post-workout, and sometimes even after. You may run short, especially on nonworkout days or during busy days. Protein bars are handy, especially considering ease of carrying, availability, and adequate meal replacement. However, these bars do come at a price; they are insanely expensive for their ingredients and sometimes loaded with things you don’t want…like sugar!
My solution is simple; I make my bars. Batching is simple and only takes 15 minutes of my time but suffices for the entire week. Moreover, I control how I want my bars to taste, contain the ingredients to suit what I need, and the quality of ingredients. Now, let’s get to the straightforward procedure. All you have to do is suitably modify components to suit your requirements.
- Quick Oats (organic preferred) 100 grams
- Whey protein powder (any flavor) 3-4 scoops
- 3 tbsp. unsweetened cocoa
- 2 tbsp. peanut
- Honey 3 tablespoons
- Raisins roughly 30-40
- Unsalted Nuts in the form of a coarse powder
- Dash in the oats, whey, cocoa, and powdered nuts in a reasonably big utensil and keep aside.
- Heat the honey and peanut butter separately in a microwave till it melts and reaches a pourable consistency.
- Pour the peanut butter and honey into the Utensil with the dry mix
- Add 100-150 ml of water and knead to a dough
- Grease a tray and pour the dough in the form of an even block
- Put the block into a refrigerator for 20-25 minutes. Remove and cut into bars
- Refrigerate for later use.
Voila! You are ready to go. Each of the bars is now a perfectly balanced meal. It has a mix of proteins, carbs, healthy fats, fibers, and essential sugars for insulin spike to absorb the nutrition. These bars are delicious and keep for a week in the fridge.
Proteins are an integral part of a diet, especially for individuals who are into weight training and athletics. Most of us supplement with whey protein shakes in the morning, pre and post-workout, and sometimes even after. Protein bars are handy considering ease of carrying, availability, and adequate meal replacement. But these bars do come at a price; they are insanely expensive for their ingredients.