In order to stay within the calorie limit for the day, fitness enthusiasts resort to various supplements and low-fat foods, one of which is protein bars. They’ve become very popular among the health conscious as an easy meal replacement or a quick snack when they’re on the go.
However, it is important to choose the right protein bar; often we’re just snacking on dubious candy or energy bars that are filled with sugar and extra calories, with no concentrated ingredients for your fitness needs.
Yes, there are protein bars that are designed for very specific purposes—to aid weight loss, provide energy, build muscles, vegan bars, meal replacements.
As a rule of thumb, you should try and make sure that the saturated fat content does not exceed 3g, fiber should touch at least 3g, sugar should be less than 10g, sodium less than 300mg, 0 trans-fat, and about 10-12g protein is ideal if you’re using it to replace a meal; if it is meant to be a snack, 6-8g protein is fine.
To be more vigilant, we suggest you make your own protein bars at home in big batches over the weekend. It’s really quite simple, we teach you how.
Pre-Workout Granola Bar
Pre-Workout Granola Bar: Pre-heat oven to 350°F. Line a 9 x 5-inch bread pan with parchment paper. Heat ½ cup almond butter, 1 banana, 1 cup rolled oats or quinoa flakes, 1/2 cup coarsely chopped walnuts, 1/3 cup date paste, 2tbsp sunflower seeds, 2tbsp hemp seeds, 3/4 cup mixed chopped dried fruit and 1/2tsp cinnamon. Fold in the mixture and press batter into prepared pan. Bake until set and lightly browned for about 20-25 minutes. Cool for 10 minutes before cutting into bar-sized portions, and then cool completely before serving.
Post-Workout Protein Bar
Post-Workout Protein Bar: Line a 9 x 5-inch bread pan with parchment paper. Then, blitz 1 cup rolled oats to flour consistency and pour it in a bowl with 1/2 cup quick oats. Add 3 scoops chocolate whey protein powder and 1/2 cup brown rice crisps cereal. Over a medium flame, in a pan heat 1/4 cup honey and 1/3 cup peanut butter till they combine before you get them off the heat. Then, stir in 1tsp vanilla extract. Pour this over the oats and mix well. Flatten the mixture over the pan and cool it in the refrigerator for 30 minutes, and then cut into bars. The high protein content is ideal for post-workout recovery and repairing of muscles.
Meal Replacement Energy Bar
Meal Replacement Energy Bar: Heat the oven at 350°F and line an 8-inch square pan with parchment paper. Roast 1½ cup quinoa flakes, 1/2 cup chopped nuts, 1⁄4 cup seeds, and 1⁄4 cup unsweetened shredded coconut for 6-8 minutes. Place in a bowl and let it cool. Then, mix 1⁄2 cup sweetened vanilla protein powder, 1 large egg, 2/3 cup plain non-fat Greek yogurt, 1/3 cup unsweetened nut or seed butter, 3tbsp honey, 2tbsp melted coconut oil, 1tbsp lemon zest, and 1⁄2 cup dried fruit. Once it is mixed well, spread it evenly on the pan and bake for 14 minutes or until it is golden brown. Cool it and then make the bars. This mix is loaded with carbs, protein and healthy fats that will suppress hunger and keep you feeling full for a long time.
PSVegan Muscle Building Protein Bar
PSVegan Muscle Building Protein Bar: Line an 8-inch square pan with parchment paper. Grind ¾ cup almonds and 1tsp sea salt, till they take on an almond butter-like consistency. Then add 1½ cup oats, 5oz plant-based protein powder, 1tsp cinnamon, and 1/3 maple syrup, and process in a blender till it is smooth. Even out the mix on the pan, top it with chopped almonds and melted chocolate. Place it in the fridge for 20 minutes and it is ready to be portioned out. Given that a vegan diet is restrictive in terms of ingredients, this mix is a good alternative that stays within the dietary rules while also providing you the required protein content to supplement your fitness routine.: Here’s an exhaustive list of Diets For Weight Loss.
Fruit-Based Energy Bar
Fruit-Based Energy Bar: Roast 1 cup nuts till golden brown. Then, place in a food processor along with 1 cup dried fruit and 1 cup dates and blitz it till the nuts are ground and the ingredients mix well. On a plastic wrap, place the dough over an 8 x 8-inch area. Wrap and chill it in the freezer overnight. Unwrap the next morning and portion out the bars.
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