Happy Monday. Last week you learnt how to increase your strength gains by making a subtle, but important change in your workout strategy.
This week it’s all about nutrition and flavor. Let’s mix a little old with new and show you how taste and function are possible, without putting a ding in your wallet.
Let’s get started.
Clean Snacking: Stupidly Easy, Tasty, No Bake Protein Bars.
Clean eating. Cheat meals. Junk food. All familiar terms you hear pumped and flooded into the health and fitness industry – but it doesn’t always have to be so black and white, this or that.
You’ll remember several posts ago you learnt how to make no bake protein cookies, that packed a whopping 122 grams of protein per batch, healthy fats, filling carbs, and a good dose of fiber.
This time around, you’re about to find out about something even easier to make.
Queue no bake protein bars.
For those who’ve bought SUPP UP. No Bull, Whole Food Military Nutrition At Home, you’ll remember in chapter 2 I talked about the benefits (and cost-effectiveness) of making your own protein snacks.
I thought I’d expand on that here and share a favorite recipe of mine that you can change up if you want to implement your own flavors into the mix.
Makes: Exactly 1 protein bar, unless you choose to double the mixture (might as well make a whole batch when you consider the set time).
Prep Time: 2 minutes
Bake Time: 0 minutes
Set time: 10-15 minutes
Total Time: 12-17 minutes
Items Needed: Baking paper OR a small sandwich bag. A bowl. A small spatula. Kitchen scale.
- 30 g Whey Protein concentrate (I use chocolate brownie flavor or natural chocolate – but feel free to experiment)
- NOTE: You can swap concentrate with isolate, if you want to get a quick protein/carb load about 45 minutes to an hour before a workout. This can prime your muscles when they’re “flat” which I discuss in both books.
- 30 g Rolled Oats (aka Steel Cut Oats)
- 5 g Ground Flax Seed (Cold Milled ideally)
- 1 Tbsp Agave Dark Nectar Syrup
- 1.5-2 Tbsp water
- Dried cranberries (OPTIONAL – but it goes great with chocolate brownie)
- Rough crushed almonds (OPTIONAL)
- Throw all your dry ingredients into a bowl. Mix.
- Throw all your wet ingredients into a bowl, agave first. If you’ve added the optional dry ingredients, you’ll need a little more water to bring the dry ingredients together.
- Mix everything up.
- Mold it into a bar.
- Throw in a sandwich bag and let it sit in the fridge for about 10-15 minutes.
Congrats – here’s another skill added to your set. Couple things that’d be wise to mention…
This is great for those days when you want a protein top up but don’t feel like chugging a shake.
While a shake is quick and simple, it’s always better to mix your whey with a whole food, as ultimately it settles in your stomach better. I find this is especially the case if I’m in a hot climate where I’m drinking a lot of water throughout the day.
Finally, feel free to mix in your own favorite flavors of whey protein that you think could go well with the rest of the ingredients. I’m a big fan of chocolate brownie as I’ve got a mild sweet tooth, so for me it’s better than making actual brownies.
If you’re interested in trying different flavors from the bog standard chocolate and vanilla whey, I recommend checking out Bulk Powders.
If you liked this recipe, share it.
If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
Clean Snacking: Stupidly Easy, Tasty, No Bake Protein Bars. is a post from and appeared first on SUPP UP.
Photo Credit: Daniel Fazio