Modern athletes closely monitortheir diet, carefully plan the diet. However, after all, they also need a snack. Then protein bars come to the rescue. At home they are easy to prepare. There are many recipes that are very simple, and the final product turns out to be more useful, tasty and cheaper than from the store, because there are no preservatives or colorants in their products. Another advantage: the composition of each serving can be slightly changed to your liking. However, you need to remember that the product should be stored in the refrigerator, otherwise it will quickly deteriorate.
Protein bars at home. Recipe # 1
Composition:
- 2 tbsp. Hercules;
- 5 spoons of protein powder (it can be bought in a sports nutrition store);
- 0.5 tbsp. nut oil;
- a little milk or water to make the mixture become like a dough.
Preparation:
- Pour all the ingredients into the cup.
- Stir until smooth. Consistency is obtained as a very thick dough.
- From the resulting mixture to form bars.
- Put them in the refrigerator for 50 minutes before freezing.
Recipe No. 2. Nut
Protein bars at home,cooked according to this recipe, will be quite nutritious: about 300 kcal per piece. At the same time they will be vitaminized. It is better to take a mixture of nuts, so you get a more varied composition.
Composition:
- for 0.5 tbsp. Hercules and wheat flour. Instead of the latter, you can take oat bran - they will be more useful.
- 10 spoons of protein powder, it is better to fill it with a slide, then the protein content will increase;
- 4 tsp. cocoa;
- 1 tbsp. dry milk, it is best to use a low-fat product. Such a recommendation is not accidental. This will significantly reduce the amount of fat in the bars.
- 2 spoons of flax seeds;
- 2 spoons of peeled sunflower seeds;
- 1/4 tbsp. nuts to taste: hazelnuts, walnuts, almonds, you can take the mixture;
- 1/4 tbsp. dried fruits;
- 1/3 tbsp. peanut butter paste;
- some vanillin;
- water, about 0.5 tbsp.
Preparation:
- In a bowl you need to mix all the ingredients.
- In consistence, the mixture will resemble thick dough. You can pour on the molds or put it into something flat, so that later it would be convenient to cut it.
- In an hour the mass freezes, it can be divided into parts.
Recipe № 3. Coconut bars
How to prepare protein bars at home so that they are not only useful, but also delicious? Below is a recipe for how to get a candy that looks a bit like Bounty.
Composition:
- 1 spoon of protein powder;
- 2 spoons of coconut manna or butter;
- 1 spoonful of honey;
- 2 tablespoons of cocoa;
- coconut chips to sprinkle a bar.
Preparation:
- In a cup, mix cocoa and protein. If you want more protein, you can increase the amount. It is best to use natural cocoa powder, then the bar will be most useful.
- Add to the mix coconut oil and honey.
- All mix until smooth.
- Form a bar and put it in the fridge for 20 minutes.
From the given amount of products, 1 bar of about 80 g is obtained; it contains 380 kcal and 20 g of protein. You can divide it into 2 smaller ones. It is more convenient to take such snacks with them.
Recipe number 4. Protein bars at home without protein
If there is no special protein powder on hand, then you can try to do with improvised products.
Ingredients:
- peeled seeds;
- milk;
- oat flakes;
- cornflakes;
- nuts.
Preparation:
- Mix all the ingredients in a bowl. If you add some chocolate, the bar will taste better.
- Mass knead until smooth, then it should be put on cling film on a tray and put in the refrigerator.
- After curing, cut into pieces of the desired size.
Recipe number 5. Baking
It will take:
- 2 tbsp. Hercules;
- 10 tablespoons of protein powder, you need to take a slide, it will increase the protein content;
- 3 tsp. cocoa;
- 200 g of dried milk;
- 200 ml of maple syrup;
- 2 raw proteins;
- ¼ Art. juice, best freshly squeezed, for example, orange;
- rapeseed oil to lubricate the form;
- optional - vanillin.
Preparation:
- In one bowl mix cereal, milk powder and protein.
- In the second cup everything else is mixed.
- The contents of both bowls are poured into a blender and mixed.
- The mixture is poured into a baking dish and put in an oven heated to 160.aboutfor 20-30 minutes
- The finished dish is removed and cut into equal parts - candy bars.
Very tasty protein bars are obtained inhome conditions in which various fillers are used, for example, banana and blueberry. This increases their nutritional value, increases the content of useful substances.
Recipe number 6. For the lazy
There is a way to make protein bars at home almost without any effort. Carbohydrate snacks are especially important for bodybuilders and dieters.
Ingredients:
- Low-fat cottage cheese.
- Protein powder.
Preparation:
- Knead the curd and add the protein powder to it.
- Form thick sausages and put in the fridge.
- Bars are ready.
Since they are made from cottage cheese, in themthe minimum content of fats and carbohydrates, but the protein content is increased. It is better to eat bars before training, optimally in 1.5-2 hours, or after it, but not immediately, but after 15-20 minutes.
