Here’s a guide to Protein Bars (Homemade or Store-Bought) with a Side of Fruit
a perfect high-protein, portable meal or snack for bodybuilders or anyone needing quick fuel for workouts or recovery!
Homemade Protein Bar Recipe
Ingredients (Makes 8-10 bars)
- 1 cup rolled oats
- 1 scoop (30g) vanilla or chocolate whey protein powder
- 1/2 cup natural nut butter (peanut, almond, or cashew)
- 1/4 cup honey or maple syrup (for binding and sweetness)
- 1/4 cup unsweetened almond milk (or water)
- 1/4 cup dark chocolate chips (optional)
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Optional add-ins: chia seeds, flaxseeds, chopped nuts, or dried fruit
Instructions
1. Mix Dry Ingredients:
- In a bowl, combine oats, protein powder, cinnamon, and optional add-ins (chia seeds, nuts, etc.).
2. Combine Wet Ingredients:
- In a separate bowl, mix nut butter, honey/maple syrup, vanilla extract, and almond milk until smooth.
3. Mix and Press:
- Pour the wet mixture into the dry ingredients and stir until fully combined. Fold in chocolate chips if using.
- Line a baking dish with parchment paper and press the mixture firmly into an even layer.
4. Chill and Cut:
- Refrigerate for 2-3 hours (or freeze for 1 hour) until firm. Slice into bars.
- Store in the fridge for up to 1 week or freeze for longer shelf life.
Macros per Bar (Approx):
- Calories: 200-250 kcal
- Protein: 10-15g
- Carbs: 20-25g
- Fats: 8-12g
Store-Bought Protein Bar Recommendations
Look for bars with minimal added sugar and high protein (at least 15-20g per bar):
1. RXBAR (Simple ingredients like egg whites, dates, and nuts).
2. Quest Bars (High protein, low sugar, and great flavors).
3. KIND Protein Bars (Whole-food ingredients with nuts and seeds).
4. Clif Builders Bars (20g protein, great for post-workout).
5. ONE Brand Bars (Low sugar, high protein).
Avoid: Bars with >10g added sugar or artificial sweeteners.
Side of Fruit Options
Pair your protein bar with 1 serving of fruit for quick carbs, fiber, and vitamins:
- 1 medium banana
- 1 cup berries (strawberries, blueberries, raspberries)
- 1 small apple or pear
- 1/2 cup grapes
- 1 orange or mandarin
Why Fruit?
- Provides fast-acting carbs to replenish glycogen post-workout.
- Adds fiber, vitamins, and antioxidants.
Why This Meal is Great for Bodybuilders
- Portable and Convenient: Perfect for on-the-go fueling.
- Balanced Macros: Protein bars + fruit = protein + carbs for muscle repair and energy.
- Customizable: Adjust homemade recipes to fit your macros (add more protein powder or reduce sugar).
Enjoy this combo as a pre-workout snack, post-workout recovery, or between-meal fuel! 🍫🍌💪