Post-workout protein bars

TheTrimTim

Hi, I've been advised that taking a protein bar (min 20g protein) immediately after a workout will help with muscles and recovery and I wondered what type of bars people recommend (and typical cost). So far I've just had a Proto Pure bar. If it makes a difference, I'm in the UK.

Acg67

Hi, I've been advised that taking a protein bar (min 20g protein) immediately after a workout will help with muscles and recovery and I wondered what type of bars people recommend (and typical cost). So far I've just had a Proto Pure bar. If it makes a difference, I'm in the UK.

While it will help with muscles and recovery it does not need to be immediately after working out. And a whole food meal is just fine, doesn't have to be a bar or shake

AlyRoseNYC

I agree with the previous poster.


Your profile pic is great!

TheTrimTim

While it will help with muscles and recovery it does not need to be immediately after working out. And a whole food meal is just fine, doesn't have to be a bar or shake

Interesting. Do you recommend any type of food to have, or avoid, or does the meal need to have meat, carbs and veg? What about if you train late-ish at night and don't want a meal?

TheTrimTim

Oh and how long before and after a workout should you eat?

JenAiMarres

Not sure about those bars but I make my own with protein powder and a few other easy ingredients. ...that way I control the sugars and carbs. I have been told to consume my protein within 45 minutes of working out.

kiku76

Not sure about those bars but I make my own with protein powder and a few other easy ingredients. ...that way I control the sugars and carbs. I have been told to consume my protein within 45 minutes of working out.

would you mind sharing your recipe for protein powder?

JenAiMarres

This one is from Bodybuilding.com forums and is really easy! I sub the PB with PB2, and use half the oats...less cals etc!!! you can even add more protein if you want!

No-Bake Easy Protein Bars

2 cups Quaker oats (or equivalent) I usually use 1.5 cups... Or as little as 1 cup
2 tbsp natural peanut butter ( I omit this sometimes)
8 scoops (240 g) generic brand whey protein powder (or equivalent)
1 package sugar-free, fat free-Jell-O Pudding mix
Dash of cinnamon
Dash of vanilla extract
Pinch of salt
1 cup COLD water

After the bars set up in the fridge, I put them in the freezer for 2 hours and then cut them into 8 individual pieces. After a workout, I let them thaw for 30 minutes or so and they are consistently firm and not squishy or runny. Why? The Jell-O mix. Be sure to use cold water when mixing the Jell-O and whey, as it sets up nicer. Aside from baking, these bars are second-to-none to being able to stay firm when thawed out. They yield (approximately) per bar:

205 calories
4 g fat
27.5 g protein
17 g carbs

I encourage anyone who makes their own bars to experiment with different ingredients to find something that not only tastes good, but also provides them with their own individual nutritional needs. The greatest thing about designing and making your own product (in this case, protein bars) is being able to substitute and improvise to make something that appeals to you.

Sarauk2sf

Hit your calorie and macros targets in the day and do not worry about when you eat - just stick to whatever your preference is.

JenAiMarres

I make these for my hubs who is bulking...So if u need to u can really pack this recepie full of protein /carbs/fat!!

I add way more nuts....i sprinkle them on the top too...you can also add oats..1/2 cup or so...add another tbs or two of PB.on this recepie make sure you figure out the calories in MFP...because obviously as you modify the cals increase etc....

these have the texture similar to a cliff bar...(sorta) you have to keep the refrigerated or they get too stickey!

Fudgy Nutty Protein Bars

Ingredients

4 oz. cream cheese (regular)
2 TBS. natural peanut butter
1 oz. square unsweentened chocolate (baker's chocolate)
1/4 cup water
1 tsp. vanilla extract
1/4 cup Splenda
1 oz. chopped walnuts
7 scoops low-carb vanilla protein powder (approximately 20 grams per scoop)
Directions

Melt cream cheese, natural peanut butter, and chocolate square in microwave. Remove and mix while adding 1/4 cup water.
Add vanilla extract and Splenda. Mix well.
Add walnuts and protein powder. Knead well with clean hands. Mixture will be stiff. After you have finished kneading and the doughy mixture appears to still need liquid, add 1 Tbs. of water at a time until mixed well.
Place in 8" x 8" -or- 9" x 9" baking pan by flattening evenly with hands.
Refrigerate.
When cooled and hardened, cut evenly into 8 bars.
Serve & enjoy!
Servings

8 servings
Nutrition Facts

Calories: 214
Fats: 13 (Saturated - 4.5)
Carbohydates: 6
Fiber: 2
Proteins: 19
Sodium: 181

TheTrimTim

Those recipes sound great!

janet0513

bump

Desmonema

bump

siba1312

The recipes sound scrumptious