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Homemade peanut butter protein bars

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Why use protein bars?

Protein bars are similar to other alternatives such as cereal bars but include protein powder within the bar. Protein power is one of the the biggest trends in the exercise market and its popularity just keeps on growing. The protein in these bars are a perfect accompaniment to an end of session snack to help boost your recovery. The protein powder within this snack will provide you with animo acids that is one of the most vital ingredients when it comes to muscle growth. All the ingredients you need to make this snack have extended shelf lives so even if you do use store branded snacks, it is useful to just keep these ingredients in your pantry for a rainy day. Using a protein based snack or drink after a workout will help boost your post workout recovery so you can get yourself back into the gym sooner rather than later. Homemade protein bars are a cheap and stress free way to produce nutritional snacks in your own home.

Ingredients:

  • 3/4 cup of peanut butter (creamy preferable
  • 1/3 cup of honey
  • 2 tablespoons of coconut oil
  • 2 cups of rolled oats
  • 1/2 cup of protein powder
  • 1/4 teaspoon of cinnamon
  • 1/4 teaspoon of salt
  • 1/3 cup of chocolate chips

Method

  1. (optional) Line a baking pan with parchment paper with parchment paper allowing it to overhang on 2 sides to act as handles
  2. Place the peanut butter, honey and coconut oil in a bowl, set the bowl on-top of simmering water being careful to not bring the water to a boil.
  3. Stir and heat the mixture until combined in a smooth paste, remove the bowl and turn off the heat
  4. Add oats, protein powder, cinnamon and salt to the peanut butter mixture and stir together to combine
  5. Add the chocolate chips to the mixture (note: if the mixture is still warm, store in a refrigerator before adding the chips to ensure they don’t melt)
  6. Spoon and press the mixture into your baking pan and store in the refrigerator until firm
  7. Lift the bars from the baking pan and slice the bars into your desired portion size and enjoy 😊.

Video

 

Additional Information:

Store the bars at room temperature for up to a week, for long term storage they can be frozen for up to 3 months. Alternatively can be stored in a fridge but taste better when at room temperature.

Now you have a perfect post exercise snack why not check out some of the exercise resources to learn how to incorporate a new exercise into your daily routine here:

boxing techniques for beginners

If you want to try and make your own protein powder why not check out how to do so here:

Homemade protein powder in under 5 minuites

Nutrition, Recovery and Prevention, Time Saving

Protein Powder – The homemade alternative

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What is protein powder?

Protein powder is one of the biggest trends in the exercise industry  with more and more people jumping on the idea. Protein is important when it comes to maintaining body tissue as it contains amino acids which are the vital ingredients when it comes to muscle growth. Protein powder will give you the same benefits as any protein rich foods such as chicken will provide tense why they are commonly being used as meal replacements, yet are best used as an addition to normal meal routines. Using a protein based drink or snack after  a exercise will help boost your pre workout recovery  so you can get back to the gym sooner rather then later.

Adapting and keeping fit in the current state of the world is a challenge with access restrictions to exercise equipment.  Having to stay inside but staying healthy can be troublesome over extended periods of time especially with access to exercise nutrition. Homemade protein powder is a cheap and stress free way to access nutritional supplements in your own home. The only three ingredients that you need are

  • Milk Powder
  • Rolled Oats
  • Almonds.

In 5 minutes you will have your very own homemade protein powder, so accessible to even the busiest of people. All you need is a blender and you’re fit to go. Yet what’s even better is all 3 of these ingredients have extended shelf lives so are easy to store for a rainy day.

Ingredients:

  • 3 cups or 240G of skimmed instant milk powder
  • 1 Cup or 80G of Rolled oats.          
  • 1 Cup or 142G of almonds

 

Method:

  1. Set up a safe clean and organised workspace, for this recipe you will need something to blend/pulse the ingredients together. Any blender or food processor will do.
  2. Place 1 cup of rolled oats, milk powder and almonds into the blender/ food processor.
  3. Blitz all 3 of these ingredients together in the blender.
  4. Once the contents have reached a powder like consistency add 2 more cups on milk into the blender.
  5. Blitz the contents again to ensure contents are fully blended.
  6. Scoop the powder into an airtight container suitable for storage.

Video:

Additional information:

You now have homemade protein powder in under 5 minutes ready to help you recover from your next workout. This will last for 2 weeks if stored in a cool dry place, if you require this for longer it is recommended to store the finished product in the fridge.

Now you have your protein powder your ready to work out so why not check out  how to get back into exercise from the lockdown break here:

Returning to exercise after a break

Why not make something tasty with your protein powder with things like protein bars or shakes. Find out more here:

Homemade peanut butter protein bars