Recipe: Protein Bars


If you're consistently working out and trying to build muscle mass, it is crucial to get enough protein in your daily diet. Some literature suggests for building muscle mass one should consume 0.8-1 grams of protein per kilogram of body weight per day. For some this can be upwards of 80 grams of protein (ie for a 175lb person). I don't know about you, but sometimes getting enough protein can be really difficult for me. Many have to supplement protein intake with shakes and protein bars along with upping protein in their regular diet to even come close to hitting those numbers. When I was first trying to find ways to increase my daily protein intake I was shocked at how expensive some of the pre-made protein bars were. The only practical way I could consume protein bars regularly was if I made them myself. I introduce to you my protein bar recipe! 

This recipe makes about 16 bars. Each bar contains roughly 15 g of protein. I make a batch every two weeks and individually wrap and freeze them.

Ingredients

  • 4 cups of quick cook organic oats
  • 8 scoops of protein powder (whey or vegan, each scoop contains 20g protein)
  • 1/2 cup raisins or crasins
  • 1/2 cup of dark chocolate chips
  • 1/2 cup chopped walnuts
  • 2 tsp cinnamon powder 
  • 1/2 cup of peanut/almond butter
  • 1/2 cup of honey
  • 1/2 cup of unsweetened applesauce
  • 1/2 cup of almond milk
Directions:

  • Mix all dry ingredients in a big bowl (oats, protein, raisins, chocolate chips, cinnamon, walnuts)
  • Mix all wet ingredients in a separate bowl (peanut butter, honey, milk, apple sauce) and microwave for 15-30 seconds to liquify the mixture, stir well
  • Mix wet in with the dry ingredients and mix together well (your arm might get sore) 
  • Once mixed, place in 11x8 dish over top of wax paper and flatten out. (I usually use my fingers for this) 
  • Put in refrigerator for 15 min then cut into 16 bars. Flattening over wax paper helps when you want to remove the hard mixture from the dish to cut into bars. 


I've also tried adding ground flax seed to the bars, which worked great! Just make sure you add a bit more liquid to balance out the dryness of the flax. 

Enjoy!

Jamie 

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