Are you looking for a healthy, protein-rich snack to achieve your bodybuilding goals? Then you've come to the right place!
Whether you're looking to gain mass or lose weight, this delicious protein bar recipe with no added sugar 😋 will give your muscles everything they need. And to top it all off, it's extremely easy to prepare (less than 15 minutes) and requires just a few ingredients.
Contents
My peanut butter protein bar recipe
All you need for this protein bar recipe is a few ingredients :
- Organic almond milk: 124 ml (60 calories)
- Whey protein isolate 75 g (310 calories)
- Peanut butter 70 g (411 calories)
- Honey: 10 g (30 calories)
- Oat flakes 200 g (700 calories)
- Pecan nuts or cashew nuts: 25 g (155 calories)
- Stevia (optional)
Together, these ingredients will give you 6 bars high in protein. Each serving brings you 278 calories and about 20 grams of protein. 💪
Most of these ingredients are also available on Prozis website.
This muscle-building recipe is very easy to make:
- Step 1 Mix whey protein isolate with organic peanut butter and almond milk in a bowl.
- Step 2 Add the honey.
- Step 3 Add the oat flakes to the mixture.
- Step 4 Add cashew or pecan nuts to the mix.
- Step 5 Add stevia (a natural, sugar-free sweetener) for a touch of sweetness in addition to honey.
- Step 6 Mix the mixture and place it in a dish lined with baking paper.
- Step 7 Using a lightly moistened glass, flatten the dough without sticking.
- Step 8 Place in the fridge for a few hours.
You can watch the preparation in detail in the video below.
A few tips to vary the pleasures
Of course, it's up to you to choose the ingredients for this satiating snack. For this protein recipe gourmetthe possibilities are endless.
For example, you can vary the flavours of your whey protein chocolate, vanilla, strawberry, caramel, etc.
Why not add a touch of crunchy with chocolate chips, dried fruit or goji berries, a super food with multiple virtues.
Instead of almond milk, you can use other similar ingredients such as skimmed milk or soya milk, in case of lactose intolerance.
The honey can be replaced by agave syrup, peanut butter by almond butter or walnut puree, and rolled oats by powdered oats or buckwheat, or even coconut flour. Finally, it's even possible to use casein or soy protein, in place of whey protein isolate. 🙌
It's up to you to choose your own ingredients for your protein bar recipe, as long as you count the calories of those you add to your recipe.
Let your imagination run wild, but don't forget to calculate your calories and macros if you modify your whey protein bar recipe.
Finally, you can make a recipe for vegan protein bar by opting for vegan whey and adapting the ingredients. Here are just a few examples of foods you can include to make muscle-building cereal bars with plant protein :
- All seeds in the peanut family: almonds, peanuts, hazelnuts, etc.
- Maple syrup
- Coconut oil
- Cocoa
- Dates
- Sesame seeds
- Applesauce
- Banana
- Blueberries
- Raisins
- Puffed rice
- Dark chocolate
- Coconut
- Cinnamon
Why eat homemade protein bars?
A protein bar for bodybuilding allows you to tackle your cravings without damaging your body. calorie intake and macronutrients.
In fact, if you are fitness enthusiastYou know that a protein-rich diet is essential for building muscle. 🏋️
This applies equally to the weight gain than weight loss. In the former case, eating enough protein will help you build muscle. In the latter case, it will help limit muscle wasting.
To achieve this, you should aim to consume between 1.8 and 2 grams of protein per kilo of body weight every day.
Preparing homemade protein bars is therefore ideal if you're feeling peckish, but don't feel like succumbing to nibbling or sweets. 🍫 In fact, the simple fact of regularly consuming chocolate bars as you find them in supermarkets could ruin all your efforts to reach your goal physics.
These protein bar recipes no cooking have a double advantage over the industrial snacks you can buy in stores or on the Internet:
- They are composed solely ofhealthy ingredients and natural.
- They are much less expensive.
To the question " When should you eat protein bars?" the answer is... Any time of day!
For breakfast, dessert, as a snack morning or afternoon, or between two training sessions, this healthy and delicious protein bar recipe will perfectly meet your needs and give you a feeling of well-being. satiety.
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Conclusion
Thanks to this protein bar recipe, you'll get an excellent natural source of carbohydrates, proteins and lipids to build muscle. Ideal for filling up on energy!
Many have already shared this bar recipe on Instagram. If you'd like to do so too, don't forget #teamjulienQ.
