Make your own fitness protein bars at home!

Make your own fitness protein bars at home!

The correct composition of a diet with a higher proportion of protein and fewer carbohydrates plays a crucial role in any fitness training plan. In addition to important protein-supplier foods like meat and dairy products, fitness bars or protein bars are good way to increase your protein intake. Also, for vegetarians, protein bars are a good source of egg whites.


Commercially, there are many ready-made fitness bars available – but for people who prefer eating freshly prepared produce they can easily make them at home.

Good ingredients for homemade treats

Almost all of the following ingredients should be readily available at your local supermarket. The main ingredient in many fitness bar recipes is protein powder, so-called whey. Most include oatmeal as a source of valuable fiber and free-range eggs. If you want to reduce the fat content of the fitness bar, you can use only the egg white (without yolk).

Making protein bars yourself: Choosing the right protein powder

The most important ingredient for your health bar is high-quality protein powder. This can be purchased online or in stores and usually consists of Whey protein concentrate. Good Whey products contain no fresh water or additives and provide a high level of BCAA amino acids, which are instrumental for muscle expansion. 100 grams of whey protein contains approximately 17.6 grams BCAA. At the same time the carbohydrate and fat content of the powder should be very low. Additional carbohydrates in combination with the oatmeal, nuts and raisins in home-made bars will require more exercise to compensate. Therefore, the lowest possible content is important - preferably below 10 grams of carbohydrates per 100 grams of powder. Some products, such as the MET-Rx Supreme Whey even have a content of less than four grams of carbohydrates. Having made your fitness bars yourself, you can integrate the carbohydrate content into your diet plan.

You can purchase protein powders in a variety of different flavorings. Whether you opt for chocolate or vanilla flavor depends on your own preferences. But if you want to do without flavorings, you can refine the taste of your fitness bar by adding some vanilla extract.

Try this simple recipe and enjoy your homemade fitness protein bars.

Recipe for homemade Fitness bar

Ingredients:

• 100g rolled oats
• 30g Quinoa
• 250g low-fat quark (cottage cheese)
• 30g Whey (protein powder)
• 30g chopped hazelnuts
• 50g raisins
• 50g melted butter or margarine
• 100g honey

Preparation: Mix all the ingredients together in a mixing bowl. Spread the mixture onto a flat greased baking sheet and bake for about 10 minutes at 175°C in the oven. Then cut into bars and bake another 10 minutes. (For a large baking sheet might need twice as much)

Making power bars yourself: Providing increased carbohydrate needs

For healthy weight loss and muscle building, protein bars are a good choice. But if you want to fill up your carbohydrate stores - for example, before a marathon race – you should make yourself some power bars. Try this simple power bar recipe.

Recipe for homemade power bars

Ingredients:

• 100g rolled oats
• 150g wholemeal flour
• 60g melted butter or margarine
• 30g raisins
• 100g grated coconut
• 60ml water
• 100g honey
• 3 tablespoons sesame

Preparation: Stir all the ingredients together and press into a greased baking dish. Cut into rectangular bars and bake for about 15 minutes at 200°C in the oven.

Conclusion: Fitness bars are quick and easy to prepare and deliver the most important energy sources.