Saying that we need to learn about the science of nutrition relates to our daily food and the things we need to get into our bodies, it's not too much because this is really important.
Not only for those who like to exercise but even ordinary people, paying attention to their diet is always necessary.
Especially for those who like to exercise and heavy sports such as bodybuilding, nutritional needs, especially protein, are indispensable.
If you take protein with regular foods or supplements like Whey, Casein, that's great, but you can't always take these big boxes everywhere.
There is a solution for you to bring protein everywhere, and you can get your energy ready before training whenever or wherever you want – it's the protein bars.
On major e-commerce platforms or manufacturers now also have many protein bars with many different flavors to suit a lot of people.
Those protein bars don't always have the flavors you like but to taste the protein bars you like; you need to make yourself at home.
Today, Bellyfatzone will teach you how to make protein bars extremely delicious and economical to eat before going to practice.
It is important to remember that when you are done and break down the protein bars so that the calories you consume are smaller than the calories you consume, this will help you lose weight.
For those who love fitness, protein is a part of life and extremely essential;
However, if you keep drinking Whey Protein all the time, don't eat the high-protein foods that will turn around, so why not make your own high-quality protein bread according to the instructions below here it is.
Think about whether you prefer to drink or eat?
The protein cakes you bring are the perfect combination of many nutritious, energy-rich, and delicious foods to your liking;
So this is the perfect choice for a pre-workout meal, right, providing energy and providing plenty of protein and essential vitamins and minerals as well.
Not to mention, having ready cakes, the protein bar recipe is super easy, a little done, so it's not foolish to do it yourself.
View more: Protein Benefits
How to make protein bars at home for weight loss easy or bodybuilders
You very actively share many recipes; However, we will show you how to make the most common and super easy type.
As for the remaining variants, you can adjust and see the formulas listed at the end.
Let's start learning how to make the easiest type! And the rest is the same. Even if you are a person who does not know how to cook or cook badly, you will become a pro!
Prepare ingredients for baking
- 470gram of oatmeal (rolled into small pieces)
- 130 grams of flour
- 280gram Prostar 100% Whey Protein (*)
- 320ml skimmed milk
- 70 grams of dried apples
- 70gram jujube
- 60 grams of raisins
- 60gram walnuts/almonds
- 75gram of granulated white sugar
- 50 grams of olive oil
- 2 eggs (you should choose a quality chicken)
- 15ml vanilla
- 7 grams of cinnamon powder (about 1 tablespoon)
(*) If you are allergic to fresh milk (i.e., drinking fresh milk with diarrhea, stomach ache), you should replace the above Whey milk with Iso Sensation 93.
Instructions on how to make protein bars step by step
So, in the preparation step, note that we will prepare to divide into 10 bars to adjust later if you want to do less or more.
Step 1: Preliminary processing
- Cut jujube and dried apples into small pieces
- Beat chicken eggs, make a clean cup, beat up
- Separate walnuts or almonds and slice them.
- Preheat the oven to a temperature of about 180 degrees C (~ 350 degrees F)
Step 2: Steps to make protein pie
- First, prepare a large bowl, adding ingredients such as cinnamon powder, egg, vanilla, skimmed milk, sugar, and olive oil. Then mix the ingredients.
- Then, add the dry nuts like dried apples, jujube, raisins, and the seeds above to mix. So we have the first one.
- Next, prepare a second bowl, add oatmeal, flour, and whey flour together, mix well. That is the 2nd mixture.
- Put the 2nd mixture in the first bowl, and mix well.
- Finally, take a baking mold or a high heat resistant plastic bowl/tray, lubricate the mold's bottom with a layer of butter or thin cooking oil to prevent sticking to the mold. Spread out evenly.
- Place the mold in a preheated oven and bake for about 15 minutes or until the bread is golden brown on the surface. Could you turn off the heat and take it out?
- Wait until the protein cake cools completely, cut into evenly rectangular pieces, and cover with plastic wrap to complete.
This is the result!
Read more: Plant Protein Powder – You Can Make It Yourself At Home.
Notes when making Whey Protein Bar
You can completely replace some of the above materials with corresponding types. For example, replacing oats with cereals and jujube with certain types of dry nuts.
The ingredients must be rich in energy, high in protein, and nutritious.
After wrapping the plastic, put it in an airtight container to better preserve the bread, put it in the refrigerator compartment. However, do not take too long, the cake will be hard to eat.
Ideally, make a cake just enough to eat for 2 days.
The ingredients are enough for 10 people to eat, so keep the soup to fit. Each cake bar is about 120grams and contains
- Calories: 350
- Carbs: 41gram
- Protein: 13gram
- Fat: 11gram
Some other homemade protein cake recipes
As mentioned above, after learning how to make a protein bar extremely simple, we will refer to some other cakes that are easy to make.
1. Whey Vanilla Protein Cake & grilled coconut
Material
- Whey (vanilla) – 48gram
- Grated coconut fiber – 20gram (baked up a little)
- Coconut powder – 28gram
- Fresh milk – 60ml
- Dark chocolate – 30gram (melted 85%)
Made about 3 bars
Nutritional value for each bar
- Calories – 212
- Fat – 13gram
- Carbs – 8gram
- Protein – 16gram
2. Pumpkin Protein Whey Pie
Material
- Red beets – 2 cooked
- Whey (vanilla) – 48gram
- Coconut powder -28gram
- Fresh milk – 60ml
- Pumpkin seed butter (almonds or peanuts) – 1 tbsp
- Dark chocolate – 40gram (melted 85%)
Made about 4 bars
Nutritional value for each bar
- Calories – 200
- Fat – 9gram
- Carbs – 8gram
- Protein – 17gram
3. Whey mix recipe
Here, we will continue to combine many ingredients to create a delicious cake that is not bored. Nutrition ingredients will certainly be more. Those who are in the process of gaining weight gain muscle; learn now.
Material
- 2 chicken eggs
- Oat
- Cereals
- Raisins
- Bananas, dried potatoes
- All kinds of dried fruits
- 2 tablespoons olive oil
- 2 tbsp of honey
- Vinamilk soya milk
- 1 spoon of Whey Gold
- Almond
- 1 tbsp of flour
- 4g of granulated white sugar
- Almond butter
Tutorial
- Put all into a large, clean bowl, mix well together. Remember to wear gloves for hygiene!
- Add 2 tablespoons of Whey.
- Add 2 eggs at once.
- Pour in the milk, beat to combine with a machine or chopsticks.
- Shape the cake, line it up, sprinkle flour on the cake.
- Put in the oven.
4. How to make Fitbit Protein
Fitbit cake contains a relatively large amount of protein, rich in energy and nutrition, suitable for those who need to lose weight or gain muscle.
Material
- 250goats
- 120g peanut butter
- 2 tbsp of honey
- 3 teaspoons cocoa/milo
- 1 spoon of Whey RawFusion
- Nuts
- Stencils
- Tray
Tutorial
- Heat the peanut butter to a little heat, add honey and mix well.
- Add oats, cocoa, and nuts.
- Add the other ingredients.
- Mix well.
- Put the paper into the mold.
- Add the mixture. Use a tight spoon.
- Refrigerate overnight to eat.
5. Recipe protein pancake
This recipe is learned from your friend Lucy Luv! This is also a fairly delicious, nutritious cake!
Material
- 100g of pre-mixed flour
- 1 scoop Whey Iso 93
- 100ml of water
Perform
- Put all in a big bowl.
- Stir well so that it is not too liquid or thick.
- Use a nonstick pan, put it on the stove.
- Turn on the heat to the hot pan for about 1 minute.
- Each time draw 1 large patch into the pan.
- Flip over and turn over to ripen gold.
6. Fitbit Banana Cake, Oatmeal, Whey
This type of cake is made from a rich protein source and contains a lot of nutritional value.
Material
- 4 bananas
- 2 tablespoons raisins
- 1 cup chopped nuts
- 1 cup of oats
- 1 scoop Whey Prostar
Perform
- Put the bananas in a clean bowl, use a fine grinding spoon.
- Put all into a banana bowl, mix well.
- Use stencils to line each mold.
- Add the mixture.
- Put in the oven at a temperature of 170 for 10 minutes.
7. Cinnamon Protein Cake
These are extraordinary protein bars with the smell of cinnamon. You won't need to bake or anything!
Material
- 2 tablespoons Whey vanilla
- 1 tsp cinnamon powder
- 96g oatmeal
- 2 large tablespoons of coconut oil
- 120g almond butter
- 80 grams of honey
- 1/2 teaspoon small vanilla
- Salt
- Country
Perform
- Add Whey, Cinnamon, and Oatmeal to the blender. Grind until powdered.
- Heat coconut oil.
- Put coconut oil, almond butter, honey, and vanilla in a clean bowl, mix well.
- Put everything in the appliance, grind it for 2 minutes.
- If it is too dry, add a little water and continue grinding.
- Use stencils to line the frame.
- Add the mixture using a spoon.
- Put in the cooler overnight.
3 Healthy Protein Bars For Weight Loss Video
That's all you need to know about making protein pies! Do it yourself!
View more:
- How Much Protein in Chicken Per 100g?
- How To Choose A Quality Whey Protein? Differentiate Existing Whey Types
- Diarrhea After Whey Protein Shake – How to Treat a Lactose Intolerance?
Hopefully, the information above has helped you gain some more knowledge about “how to make protein bars at home for weight loss” and bring some small value. Please share this article if you feel it is useful. Thanks!
