5 DIY Energy Bar Recipes

• 200 g oat flakes (rolled oats)
• 50 g pine nuts
• 50 g almonds
• 50 g dark raisins
• 50 g dried apricots
• 50 g dried cranberries
• 50 g dried strawberries
• 60 g liquid honey

Pour boiling water over the almonds and leave for 5 minutes.
Then remove the skins from the nuts and dry. Coarsely chop the peeled nuts with a knife. Cut dried apricots into small pieces. Prepare other dried fruits, wash them and sort them, chop large dried fruits with a knife. Mix the prepared nuts, dried fruits and oatmeal in a bowl - mix everything well. Warm the honey a little. Then pour into a bowl and mix the mixture well. Take a mold and line it with baking paper. Transfer the mixture into the mold and press well with the bottom of the glass. Training plans for marathon and half marathon. and start preparing today.

Preheat the oven to 160 degrees. Place the pan in the oven and bake the nut mixture for 30 minutes until golden brown. Remove the pan from the oven and cool completely. Cut the bars into rectangular shapes. Store in a closed container.

Protein bars: what are they for - good or bad?

Today you can hear a lot of different information regarding the consumption of this product. Let's look at the pros and cons in detail.

Benefit

• Protein bars are a very convenient snack product if you adhere to proper nutrition, but do not have the opportunity to eat a full meal. Instead of eating chocolates, cookies or fast food, you can always have a quick and healthy snack with such a bar. Of course, this is not a full lunch or dinner. But in this way you will give your body the necessary, and most importantly, healthy calories so that it can last until a full and balanced meal.
• Many people who start counting food are saddened to notice that they don’t get enough protein. By the way, it is not as easy as it seems at first glance to eat the required amount of protein. This is where these miracle bars come to the rescue. They help balance your stomach and get the right amount of protein.
• If you need to quickly restore your energy reserves before an intense workout, then taking such a bar is what you need. It will help you quickly replenish your energy reserves. By the way, these same bars can be eaten during training (often high-intensity). This product is easily and quickly absorbed by the body and you will not feel heavy during training.
• A protein bar can also be taken after a workout to quickly restore energy and close the carbohydrate window, that is, the period when all the nutrients received will be used to restore your muscles.

If everything is so good and rosy, then is it possible to eat this product constantly during a proper diet or diet? Unfortunately no. Despite the many advantages, you should remember the following:

• Not a single candy bar can replace a full meal, so this can only be a snack or force majeure, when it is not possible to eat normally.
• Abuse of this product can lead to various diseases of the kidneys and gastrointestinal tract. In general, you should not consume more than 1-2 bars per day.
• Some bars are high in calories, so you can easily exceed your daily calorie intake if you don't watch it.

What it is?

Content

A carbohydrate bar is a finished product that contains a large amount of nutrients. Depending on the purpose, there are bars:

• with a high carbohydrate content for quick recovery after physical activity and, if necessary, gain weight;
• rich in protein, most in demand when building muscle mass and improving muscle definition;
• promoting weight loss and having a slight fat-burning effect, with a high content of vitamins.

If it is impossible to fully provide the body with the necessary substances through nutrition, such a product can replace this need and bring benefits. They are easy to use and prepare at home, without compromising their taste and nutritional characteristics.

This is not only a tasty, but also a healthy alternative to an afternoon snack.

How to make protein bars at home

So, to make such a product with your own hands, you will need fairly simple ingredients.

• 1 cup dates and dried apricots. Since we are using dried fruits, we will not need to add additional sweetener. Soak everything in 1 cup of warm water and let sit until the dried fruits soften. Then cut into pieces.
• 1.5 cups oatmeal. They will need to be ground in a coffee grinder. You can leave a few large particles.
• 1 cup whey protein.
• 4 spoons of milk. It is best to take milk with 1% fat content.

Place all ingredients in a blender and blend. Place the resulting mass on parchment or in a mold and place in the refrigerator. When the mass hardens, cut into pieces.

Is it possible to go on a diet?

If the delicacy you eat fits into your daily caloric intake and does not have a negative impact on the balance of proteins, fats and carbohydrates, you can eat muesli bars on a diet.

You need to understand that, despite the “fitness” and “healthy eating” labels on the packaging, a muesli bar is a very high-calorie product and does not help you lose weight. If you consume no more than 1 bar (30-35 g) per day as a dessert or a snack in the morning, there will be no harm to your figure.

Some trainers recommend eating a cereal bar before morning exercise: the product will give you vigor and strength, making your workout more productive.

This delicacy allows you to prolong the feeling of fullness and get valuable proteins and fiber. To ensure that the product does not harm your figure, you must carefully study the composition of the product and give preference to bars made without the use of sugar, artificial colors, sweeteners, preservatives and excess sources of fat.

Fitness bars for weight loss - homemade recipe

If you want to make a real weight loss product, then it is better to make it based on low-fat cottage cheese. So, for this recipe you will need to prepare the following ingredients:

• 220 grams of cottage cheese. Choose low-fat cottage cheese and make sure it is not too wet.
• 1 cup oatmeal. Try to choose whole grain oatmeal flakes, they have more benefits and fiber.
• 2 tablespoons peanut butter. It is better to prepare it at home.
• 3 scoops of protein powder. You can take any flavor you want.

Mix everything thoroughly and form into bars, or put into molds. These bars should be stored in the refrigerator.

Cook at home

Despite all the usefulness of ready-made sports nutrition produced in production, it is impossible to predict its exact components, and even more so there is no need to talk about an individual approach to the consumer. All this is possible when making such a sought-after product at home, where it is easy to determine the most important and necessary ingredients, taking into account the personal requirements and preferences of the end consumer. It is advisable for people who play sports to take note of this fact.

Previously, energy bars were considered exclusively food for athletes

Protein bars without sugar and carbohydrates

If you want to cut down on carbs, then use this recipe:

• half a cup of rolled oats + half a cup of oat bran.
• 1 cup of powdered milk. It is important to use skim milk.
• 6 scoops of protein powder in any flavor.
• 2 tablespoons flax seeds. This will add even more protein.
• 2 tablespoons sunflower seeds.
• a small handful of raisins.
• 3 tablespoons peanut butter.
• 100 ml water.

In a separate container, mix all dry ingredients. Then add water and peanut butter to them and mix everything very thoroughly. Transfer to the mold and place in the refrigerator until everything hardens.

Energy barsEdit

Energy bars—a convenient, ready-to-eat source of carbohydrates—were common long before I first tried them 20 years ago. At that time, no one doubted that regular food was much healthier. But I didn't feel comfortable holding a cheese sandwich or an apple while riding my bike along Maine's rugged coastline. The energy bar could easily be strapped to the handlebars of a bicycle, the wrapper removed, and eaten while pedaling. Now there are different types of energy bars: energizing for exercise, providing the body with the protein necessary for building muscle mass, or simply replacing a portion of food (a kind of snack).

Basically, energy bars come in three varieties: those containing a large amount of carbohydrates and a small proportion of fat, those with approximately the same amount of carbohydrates, protein and fat, and those in which protein predominates.

For strength athletes, consuming carbohydrates found in energy bars is a quick way to replenish glycogen stores that the body loses during intense exercise. If you need to add fiber to your diet, look for bars that include fiber-rich ingredients such as oatmeal, nuts and fruit. The carbohydrates they contain will provide the body with additional energy. Some of these bars can have up to 5 grams of fiber. However, it would be wise to check the number of calories in such foods.

These bars can contain from 200 to 400 calories. If you want to burn excess fat, choosing these foods instead of whole foods like vegetables and fruits will seriously harm your diet.

Protein bar Bounty

For lovers of exotic and unusual products, this version of a coconut-based bar is ideal. For this interesting recipe you need the following ingredients:

• ⅓ cup coconut flakes. Be careful, because you need to use low-fat shavings in this recipe.
• ⅓ cup coconut flour. It can be made from coconut flakes if you don't have any. Or replace it with almond.
• ⅓ low-fat milk. By the way, lovers of everything coconut can even use coconut milk.
• ¾ cup of any protein.

Mix all the ingredients, form into bars and place in the refrigerator.

Photo: instagram.com/ann_biss_

Snickers protein bar

Sweet lovers are definitely in luck! After all, even if they adhere to proper nutrition, they can safely include Snickers in their diet! And it’s also healthy and full of protein. So, you will need:

• 20 grams of whole grain flakes.
• 50 grams of dates. You need to get the bones out.
• 35 grams of almonds.
• 1 tablespoon of any protein. You can take it with chocolate flavor.
• 2 tablespoons of natural cocoa without various additives and sugar.
• some water. You need to add a little bit at a time. Usually 7 tablespoons is enough.

This will be the basis of our legendary chocolate bar. We put all this into a blender, add water and beat. Form the resulting mass and place it on the mold.

Now let's make the second peanut layer:

• 40 grams of peanut butter. It's best to make your own pasta in advance.
• 2 tablespoons of protein.
• 30 grams of roasted peanuts. By the way, you can also use salted peanuts.
• 2 tablespoons of natural cocoa.

Mix everything and spread it in a second layer. You can pour melted dark chocolate on top.

Cereal bar fitness

Here is another simple snack option that you can take with you to work. You need these ingredients:

• 150 grams of almonds. Set aside 30 grams of almonds and grind them in a blender.
• 350 grams of whole grain flakes. Use a mixture of grains, not just oats.
• 70 grams of protein mixture. We take it with vanilla flavor.
• 50 ml maple syrup.
• a pinch of salt.

Now combine the flakes, almonds, maple syrup and salt in a blender. Whisk everything thoroughly until a thick and homogeneous mass is obtained. Put it in the form. If desired, you can pour melted chocolate over it and sprinkle almond crumbs on top. Place in the refrigerator for 40 minutes. The calorie content of such cereal bars is much lower than those already prepared in the store.

What do they contain?

To prepare such a universal source of supplies, ready for use in any conditions, it is not necessary to have special skills; it is enough to have on hand the ingredients necessary for the preparation process:

1. The source of “correct carbohydrates” are cereals, which are slowly consumed by the body.
2. Nuts are a source of fatty acids and proteins.
3. Berries and fruits provide fiber and vitamins, which, in addition, improve the taste of the finished product. Dry fruits promote satiety and provide the necessary energy.
4. Honey is a storehouse of vitamins and minerals, known for its beneficial qualities and properties.
5. Suppliers of vigor, tonic effect and carbohydrates are cocoa and chocolate.

An important condition for preparing a high-quality carbohydrate bar is sufficient moisture in the ingredients to prevent increased looseness of the finished product.

Vegan protein bars

If you adhere to a vegan diet or fasting, you can prepare this product without adding dairy products. So, you will need these ingredients:

• 2 cups oatmeal. We choose whole grains.
• 90 grams of protein. That's about 3 scup.
• 2 tablespoons peanut butter.
• some nuts and dried fruits if desired. It's good to use dried cranberries.
• Cinnamon for taste.
• 4 tablespoons plain water.

Mix all ingredients and form bars. We send it to the refrigerator.

Low calorie protein bar

In order to reduce the calorie content of the bar, we will use a minimum of ingredients. You will need these:

• 120 grams of oatmeal.
• 100 grams of protein. We take any flavor you want.
• 2 tablespoons skim milk powder.
• 2 egg whites. This will add even more protein.
• 100 ml water.
• 1 tablespoon defatted coconut flakes.
• natural sweetener to taste. Since we are using dried fruits in this recipe, feel free to add some substitute.

Mix all the ingredients and place in a pan lined with parchment. Place in the oven for 25 minutes at 160 degrees.

Fitness bar with chocolate

For this simple and delicious recipe you will need the following ingredients:

• 300 grams of low-fat cottage cheese.
• 100 grams of protein. Since the bar is chocolate, the protein should be used with chocolate flavor.
• 100 grams of almonds. Grind in a blender.
• 1 teaspoon olive oil.
• You can add a little cinnamon or vanilla for taste.

All you need to do is mix all the ingredients thoroughly, put it in a mold and put it in the refrigerator until the mass hardens.

Photo: instagram.com/mishelle_ya

Oat options

Everyone knows about the benefits of oatmeal, but it is not possible to cook it at work or in the training room. Cereal bars are an easy solution. This is granola that can be consumed quickly and without unnecessary complications anywhere.

• 200 g – oatmeal;
• 50 g – pine nuts;
• 50 g – almonds;
• 50 g – raisins;
• 50 g – dried apricots;
• 50 g – cranberries;
• 50 g – strawberries;
• 60 g – honey.

1. The nuts can first be dried in a frying pan, this will allow them to reveal their unique aroma.
2. Use a coffee grinder or knife to crush the nuts.
3. Dried fruits are cut into small pieces. You need to sort them out first so that you don’t get any bad berries.
4. Mix everything together thoroughly until smooth.
5. The honey is slightly heated until the consistency becomes liquid.
6. Thanks to honey, the whole mass sticks together quite easily. All that remains is to form the bars of the desired shape and size.
7. A similar dish is baked for about 30 minutes. A beautiful golden brown crust appears.