How to make a protein bar 4 steps

It is important to consume protein after exercise, as sports nutritionist Susan Gerard Eberly noted in the Washington Post in 2013. The protein helps you repair and build muscle when you recover from exercise, especially if you consume it within 30 to 60 minutes after exercise. You can get this protein from nuts, dairy products, eggs, lean meat, poultry, or fish, but protein bars are more convenient because they are easy to carry and eat quickly. If you want to take advantage of a protein bar without the high cost and extra preservatives, create it yourself at home.

Step 1

How to make a protein bar
Mix your dry ingredients in a large bowl, choose from whole cabbage oats, seeds like sesame or sunflower husks, grated coconut, flavored or non-flavored protein powder, oat bran, wheat germ or flour like whole grain, almonds or oatmeal. Use approximately 4 1/2 to 5 cups, using your preferred proportion of ingredients.

step 2

How to make a protein bar
Add your favorite sweeteners and choose from salt, spices like cinnamon, vanilla extract, brown or white sugar and dried fruits like blueberries or cherries and chocolate chips or chopped chocolate chips. Mix well.

step 3

How to make a protein bar
Stir moist ingredients that can bind dry ingredients, spices and sweeteners together. If desired, use maple syrup, ripe banana puree, Greek yogurt, honey, oil such as coconut oil, hazelnut butter, cow's milk or vegetable milk, juice, eggs or water. Add enough to make the mixture, which can be easily formed.

Step 4

How to make a protein bar
Squeeze the mixture into a baking dish, lightly oiled or with a non-stick cooking spray. Bake at 350 degrees Fahrenheit for 15 minutes. Let it cool and then cut it into squares or bars.
The things you will need

• Dry ingredients such as oatmeal, seeds, grated coconut, protein powder, oat bran, wheat germ or flour as desired
• A big bowl
• Mixing spoon
• Spices like cinnamon or salt are optional
• Sweeteners such as sugar, dried fruit or chocolate
• Moist ingredients such as water, milk, yoghurt, honey, oil, nut butter, eggs, juice, banana puree or maple syrup
• Baking dish
• Spray or oil for the baking dish

Tips

Store the cooked protein bar in an airtight container or individually in plastic wrap in the refrigerator for up to a week. If you want, you can simply cool the protein bar in the freezer before cutting and storing it.