Energy Bars

Author: Ola Bykowska | Date: July 10, 2014

 

 

Finding perfect snacks throughout our busy athletic days and getting enough calories with a right carbohydrate, protein, and fat ratio is not easy. There are a lot of products on the market, however they can be pricy or just have a lot of added sugar. Therefore, why not to try making your own protein bars?

 

Find below a basic recipe for energy bars, however you can change it accordingly to taste or nutrient ratio. If your diet is usually very low in fats, simply add more nuts to it. Add more oatmeal instead of protein powder, and dried fruit if you want a little more carbs. If you would like high protein bars, use more protein powder than oatmeal. The possibilities are limitless: use almond butter, chocolate protein powder, almonds, hazelnuts, walnuts, dried cherries or apricots. Use banana chips or coconut shavings. Be creative and change the ingredients a little bit to find your own favorite snack!

 

Basic recipe for no bake protein bar:

Nutrition Information (10 servings): 208 kcal, 15g protein, 21g carbohydrates, 8.2g fat

4 tbsp natural peanut butter

1 cup dry regular oatmeal

300g whey protein powder (chocolate one works good, but will have more sugar and fat than pure whey powder)

2 tbsp honey

½ glass of milk

½ glass of raisins

½ glass of almonds

 

Mix well all the ingredients in a bowl, eventually using your hands to ensure that the mass  can form a shape and it is not too sticky. If that happens, add a little more of oatmeal or milk accordingly. At this point you can taste it, to see if you like it.

 

Layout a square dish with baking paper. Evenly spread the mass on the baking paper. Put it in the freezer for about 5 minutes.

 

   Afterwards, take it out of the freezer, turn the dish backwards, and gently take the mass out which should be now form a square. Take of the baking paper and cut it into the 10 uniform squares. Pack individually each square (bar) into baking paper or small plastic bag and put it back into the freezer. Any time you leave home, take the bar with you. They thaw very quickly. Enjoy!