10 June, 2007
Protein bar recipe
I don’t like many of the protein bars on sale, which is a shame because they’re a convenient way to get extra meals in and keep your metabolism nice and high. There is quite a nice alternative however, at least for anyone without nut allergies! They’re pretty high in calories which is great as a post workout snack when you’re trying to gain muscle, especially since it has a nice combination of high and low GI carbs with a sizable bit of protein. They’re pretty quick to make and keep well for quite a while.
- 1 jar of peanut butter, crunchy or smooth depending on taste
- 1 cup of oats
- 1 cup of whey protein, i used vanilla but plain works just as well
- 1 handful of mixed nuts
- 1 handful of dates
- 2 tablespoons of set honey
First of all I mix the peanut butter and honey in a microwaveable bowl, then heat for 45 seconds, stir and heat for another 45 seconds. This should produce a nice runny mixture in the bowl.
Next drop the dates and nuts into a blender until there are no big lumps left, and mix into the peanut butter, being careful not to burn yourself if it’s still hot. Finally add the whey protein and oats, and mix until everything is blended. I found this much easier when I stopped trying to do it with a wooden spoon and used my hands to kneed the mixture. The mixture will then hopefully be of a dough like consistency, neither dry nor runny.
Finally, add the mixture into containers. I like to use the plastic ones from old Chinese takeaways but any flat bottom container will do. Put this into a fridge and chill overnight. Once chilled, cut into slices and wrap in either cling film or tin foil and store in the fridge.
Here’s a couple left over from the last batch I made.
If you want you can use a mix of whey proteins, I like to mix fast absorbing whey protein with Micellar Casein protein, combined with the slow and fast carbs from the dates and the oats it gives both an initial insulin boost with plenty of fast protein plus a longer lasting effect. This is great for recovering from a workout as the insulin spike should help get valuable nutrients back into your muscles to help repair them. I get my protein from myprotein.co.uk I find them to be great quality and really good value, they even run a pricematch comparison so if you can beat their prices they’ll match it. If you want to order from them, use the code MP10349 for a 5% discount and I’ll get a little off my future orders, so everybody’s a winner!