Doing workout
burns a great deal of energy and causes no little damage to the body especially
to the cells. To recover from this nutritious food is needed. And one of the most
common quick food for this is protein bars.
Here are 8 recipes
of Protein Bar to give your body enough nutrition for everyday workout-
1. Peanut Butter and Jelly Protein Bar-
a. Ingredients-
i.
2 cups of Coconut Flour/ All-purpose
Flour.
ii.
2 cups of Chocolate Wheat Protein
Isolate Powder.
iii.
1 cup of Frozen Berries.
iv.
Little bit of Cinnamon.
v.
Salt to taste.
vi.
Few drops of Vanilla Extract.
vii.
2 tbsp of Peanut Butter.
viii.
Sweetener to taste but keep it little.
b. Process-
Mix everything with little amount of water to form a soggy and thick
consistency than mold them into the shape of your choice.
Let the mixture rest for some time and there you have it. Your own
homemade protein mar.
c. Nutrition-
Each bar provides a whopping 35 grams of protein. Along with a decent
amount of carbohydrates, minerals, and vitamins. Also has a thermogenic effect.
Putting blitzed cacao nibs can enhance anti-oxidant effects.
Source- https://www.youtube.com/watch?v=Gofsvfl2NpM
2. Oat Protein Bar (For Bulking)-
a. Ingredients-
i.
500gm rolled Oats
ii.
500gm Peanuts
iii.
500gm cottage cheese
iv.
2 bananas
v.
1 tbsp honey
vi.
1 tbsp vegetable oil
b. Process-
Blend the Oats and Peanut into fine granules than mix them up with the rest
of the ingredients. Knead them properly for some time and mold them in a tray.
Cut the whole mixture into 10 equal parts and freeze them.
c. Nutrition-
Each slice provides 30 gm of protein, 30gm Fat, 48 gm Carbohydrate and
540 Kcal energy. This is perfect for those wishing to gain weight and mass.
Source- https://www.youtube.com/watch?v=e00T1NNHdj0
3. Chocolate Oat Protein Bar-
a. Ingredients-
i.
2 cups Old Fashioned Oats
ii.
1/2 cup Peanut Butter or Coconut Butter
iii.
1 cup whey Protein Powder
iv.
1/3 cup Cranberries or Raisins
v.
¼ cup Agave or Honey
vi.
¼ cup Almond Milk
vii.
¼ cup Pecans or almonds
viii.
¼ cup 70% Dark Chocolate
ix.
¼ cup unsweetened Applesauce
x.
½ tbsp Cinnamon
xi.
1 teaspoon Vanilla extract
b. Processing-
i.
Mix wet and dry ingredients separately.
ii.
Heat wet ingredients on stovetop or
microwave.
iii.
Combine both of them and knead them
properly.
iv.
Refrigerate for some time.
v.
Then cut them into 8 Pieces.
c. Nutrition-
The nutritional value of this one is one the cheap side. Provides about
268 Kcal, 35 gm Carbohydrate, 15 gm protein, and 9 gm Fat each bar.
Source- https://www.youtube.com/watch?v=Dv-LcIC5gtc
4. Chocolate Banana Peanut Butter Bar-
a. Ingredients-
i.
1 cup of Oat Flour
ii.
1 cup of Chocolate Protein Powder
iii.
Ground-up Flaxseed
iv.
Dates
v.
4 tbsp Peanut Butter
vi.
Maple Syrup
vii.
Resins or Dry Fruits
b. Process-
Put them all together in a mixer and blend them all nicely. Add a bit of peanuts while kneading the mixed
ingredients.
Rest for some time then cut them into 8 pieces.
Source- https://www.youtube.com/watch?v=jTbttk9yZdo
5. Chocolate Energy Bars-
a. Ingredients-
i.
2 Cups of Date
ii.
2 Cups of Raw Cashew Nut
iii.
1 Cup of Roasted unsalted Almond
iv.
2 tbsp Coconut Oil
v.
2 tbsp of Water or Cold Espresso
vi.
3-4 cup of unsweetened Cocoa Powder
vii.
2 tbsp Vanilla Extract
viii.
A pinch of Salt
ix.
Half Cup of Shredded Coconut
b. Process-
i.
Melt the coconut oil
ii.
Mix everything in a mixer and mold in a
tray.
iii.
Let it rest for some time
iv.
Cut it into 12 Pieces.
Source-https://www.youtube.com/watch?v=3DDK6Sb5ipw
6. Low Sodium Protein Bar-
a. Ingredients-
i.
1 Cup Whey Protein
ii.
2 Cup Rolled Oat
iii.
Half Cup Almond
iv.
Half Cup Dried Cranberries
v.
1 tbsp Cinnamon Powder
vi.
1/3 Cup Honey
vii.
1/3 Cup Peanut Butter
viii.
1/3 Cup Milk
ix.
1 tbsp Vanilla Extract
b. Process-
i.
Mix the Dry and Wet ingredients separately.
ii.
Mix them both up and knead properly.
iii.
Mold the mixture into a tray and let it
rest for some time.
iv.
Cut the mixture into 8 Pieces.
c. Nutrition
Each bar provides 16gm Protein, 18gm Carbohydrates, 9gm Fat, and 324 Calories.
Source-https://www.youtube.com/watch?v=TucKsE9fcNQ
7. Nutella Protein Bar-
a. Ingredients
i.
1/2 Cup Regular Milk/Other Milk
Substitute
ii.
6 tbsp Coconut Flour
iii.
1/2 Cup Rolled Oats
iv.
3 Scoops Chocolate Protein Powder
v.
1 tbsp Cocoa Powder
vi.
1 tbsp Nutella
vii.
3 tbsp Dark Chocolate Chips
b. Process-
Mix all ingredients except for Dark chocolate chips in a mixer and mix them
nicely. Make 3 Bars from the total mixture. In a pan melt the chocolate chips
and coat the bars with melted chocolate. Freeze them for some time. And thus,
three Nutella protein bars are made.
c. Nutrition-
Each Bar contain about 369 Calorie, 6 gm Fat, 32.6 gm protein, 11.6 gm
Carbohydrate, and 9 gm Fiber.
Source- https://www.youtube.com/watch?v=Y8HbgUqDBfg
8. Quest Protein Bars-
a. Ingredients-
i.
120 grams of Vanilla Whey Protein
ii.
2 Cookies
iii.
1 tbsp unsweetened Almond Milk
iv.
1 tbsp Agave
b. Process-
i.
Mash-up the cookies nicely.
ii.
Mix all the ingredients and mold them into
2 bars
iii.
Refrigerate for about 30 minutes.
c. Nutrition-
Each Bar provides about 44 gm Protein, 31 gm Carbohydrate, 4 gm Fats,
and 340 Calories.
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