Protein bar (homemade or store-bought) with a side of fruit.

 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! 🍫🍌💪

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