Homemade Protein Bars

hunter164

I thought I could start a thread on protein bars you can make at home.

So if you know any recipes throw them up please.

derek27

Why bother? They are not that expensive and there's plenty of different brands available to suit all tastes and requirements... just eat high protein foods at home rather than trying to compact everything down into a bar form.

hunter164

derek27 wrote: »

Why bother? They are not that expensive and there's plenty of different brands available to suit all tastes and requirements... just eat high protein foods at home rather than trying to compact everything down into a bar form.

Just thought theyd be handy for when i get a break to get some protein in.

Gavin "shels"

derek27 wrote: »

Why bother? They are not that expensive and there's plenty of different brands available to suit all tastes and requirements... just eat high protein foods at home rather than trying to compact everything down into a bar form.

They'd be alot easier to carry, rather than a chicken fillet in your pocket.:D

hunter164

Jzuz Gav thought you were going out?

derek27

Gavin shels wrote: »

They'd be alot easier to carry, rather than a chicken fillet in your pocket.:D

You might note that i mentioned about the wide availability of such bars, so they can be purchased and carried. If you're working out trying to build muscle mass, try incorporating a single egg into your lunch. That gives plenty of protein. In fact, for a healthy person that's not working on building muscle but wishing to remain healthy, a single egg provides all the protein such a person needs in a day. I know of a guy that actually rapidly cools a boiled egg with running water and includes it in his lunchbox in it's shell every day, and he's a beast of a bodybuilder that never uses protein shakes or bars.

hunter164

derek27 wrote: »

You might note that i mentioned about the wide availability of such bars, so they can be purchased and carried. If you're working out trying to build muscle mass, try incorporating a single egg into your lunch. That gives plenty of protein. In fact, for a healthy person that's not working on building muscle but wishing to remain healthy, a single egg provides all the protein such a person needs in a day. I know of a guy that actually rapidly cools a boiled egg with running water and includes it in his lunchbox in it's shell every day, and he's a beast of a bodybuilder that never uses protein shakes or bars.

Ye i already have 2 eggs a day just looking for more protein!!

derek27

hunter164 wrote: »

Ye i already have 2 eggs a day just looking for more protein!!

You can have too much you know... any protein that you intake that is not required for normal repair in the body is rapidly deaminated in the liver and converted to glucose and urea... the urea has to be removed from your body which puts additional stress on your kidneys to perform this task.

hunter164

derek27 wrote: »

You can have too much you know... any protein that you intake that is not required for normal repair in the body is rapidly deaminated in the liver and converted to glucose and urea... the urea has to be removed from your body which puts additional stress on your kidneys to perform this task.

Jesus I've already done all that!! I've worked out my daily intake and how much I need.All i asked for was recipes for protein bars.

Hanley

derek27 wrote: »

In fact, for a healthy person that's not working on building muscle but wishing to remain healthy, a single egg provides all the protein such a person needs in a day.

You do realise there's about 6g of protein in an egg right?

hunter164

Hanley wrote: »

You do realise there's about 6g of protein in an egg right?

I do ye,but you see I don't eat chicken or tuna everyday so that's the days i would have them.

Hanley

hunter164 wrote: »

I do ye,but you see I don't eat chicken or tuna everyday so that's the days i would have them.

Not you bro. To the guy who said that there's enough protein in one egg to fulfill a person's daily requirements.

Boston

Well what is a daily requirement.

hunter164

Boston wrote: »

Well what is a daily requirement.

My daily requirement?

Boston

Mine appears to be between 40g and 70g.

hunter164

Boston wrote: »

Mine appears to be between 40g and 70g.

Fair play

Hanley

Boston wrote: »

Well what is a daily requirement.

Was that a statement or a question?

It's a hell of a lot more than that.

I'd quite happily argue that the stated "necessary" amount of protein for an average man is too low. And as a result a disproportionate amount of a person's daily calorie intake is made up of carbs, directly resulting in unnecessary weight gain in a large proportion of the population.

Boston

Its not an achievement.

Hanley: It was a question I found to answer to on Google.

derek27

Hanley wrote: »

You do realise there's about 6g of protein in an egg right?

I do indeed, yes... but if you read the info on the link below, you will note that the quality of egg protein means that all of it can be used for the body's normal requirements due to the fact that it contains all the esssntial amino acids, unlike protein from many other sources. proteins from many other food types may only be utilised by as little as 10%, the remainder being converted for use as energy in the body. Therefore, the 6g of protein obtained from a single egg may be for all intensive purposes equivalent to perhaps 60g of protein obtained from other food sources.

http://www.weightlossforall.com/protein-egg.htm

Hanley

derek27 wrote: »

I do indeed, yes... but if you read the info on the link below, you will note that the quality of egg protein means that all of it can be used for the body's normal requirements due to the fact that it contains all the esssntial amino acids, unlike protein from many other sources. proteins from many other food types may only be utilised by as little as 10%, the remainder being converted for use as energy in the body. Therefore, the 6g of protein obtained from a single egg may be for all intensive purposes equivalent to perhaps 60g of protein obtained from other food sources.

http://www.weightlossforall.com/protein-egg.htm

I assume it's talking about the BV value of different protein sources?

I don't know what sources of protein only score a 10 on the BV scale (egg's score 100) but that's exactly what you're implying when you say an egg is 10 times better.

Milk protein is around 90, beef's around 80, I believe chicken lies somewhere in between.

Now let me pose you a question, assuming optimal weight (fat) loss is achieved while being 15% under your BMR, and assuming for a "normal" person looking for weight loss this is around 2000 calories. You're only getting 24 of these kcals from protein. What do you use to make up the deficit?

rubadub

This thread has gone a bit mad

derek27 wrote: »

Why bother? They are not that expensive and there's plenty of different brands available to suit all tastes and requirements.

You could say the same thing to all of the "request" posts in the cooking and recipie forum! Some people enjoy making their own food, they like to make things to their own taste, change recipes, make additions etc. I find most protein bars are very expensive and many are full of simple carbs that some might want to do without. I made some bars, and enjoyed eating them, whats the big deal, I added eggs to them too. If people are rushing to work they can grab one and eat it on the way.

the ones I made are in post 37 here http://www.boards.ie/vbulletin/showthread.php?t=2055147095
plenty of recipes out there, I just threw it together probably better ones out there, some require no cooking.

BossArky

One egg a day will cover all your protein needs ...if you are a hamster.

Al_Fernz

Gettin things back on topic.

OP if you google search for homemade protein bars you get lots of results.

What I do is get a whole tub of Meridian Peanut butter. Microwave for two minutes, stir, another 2 minutes, stir. Then add protein powder, chocolate is the best and just keep mixing it in. It might look like its not mixing but you have to keep stirring and folding. Add the protein until you get a nice mix between the peanut butter and the powder. Remember that you want to get the most amount of powder while keeping the mix solid. Its a bit of a trial and error thing.

When the mix is complete, fold onto a baking tray and let cool. I usually go out and come back a few hours later. When you come back cut the mix into whatever bar portions you want. Wrap individually in tin-foil and store in the freezer. I usually take them out the night before I go to work and have as a snack the next day.

I mainly eat them out of the tin-foil and they are pretty decent tasting. Even nicer if you have a yogurt and dip 'em.

I'm not sure of the nutritional breakdown - I suppose it depends what size you cut them to. I've been eating them for a few months and find them a great source of convienent, cheap protein and I have yet to die from protein overdose.

Hanley

That's a great idea... I must try that.

For the nutritional breakdown, just add up the peanut butter and however much protein you put in, then divide it by the number of bars you cut the finished article into.

rubadub

I calculated the nutritional values of these, but never posted them, I will see if I still have them

rubadub wrote: »

I made my own protein bars/cakes yesterday.
200g roasted peanuts crushed with a rolling pin
200g rolled porridge oats
75g honey
75g maple syrup
100g 80% unflavoured whey protein powder
60ml skimmed milk
3 medium eggs

Baked for around 20-25mins at about 170C. Came out pretty good, not too sweet- some might like it sweeter, you can taste the batter which was actually pretty good raw, they are nice and dense like rich cakes. I was in 2 minds about making it non-cook, in the end it was really dry (before the eggs + milk) and I didnt want to add more sugars to make it sticky, the crushed nuts are not as sticky as peanut butter either. I poured half a pack out and crushed the rest inside the pack, put in a bowl, then did the other half.

All came out weighing something like 850g, fraction of the cost of bars. I also calculated the nutritional values of them, I dont have it at hand if anybody is interested I will post them, I do know protein was about 22g per 100g, and about 360kcal per 100g

There could be an online calculator to do it for you. You have to get each ingredients info and multiply it by the info on the pack. Then tot up all the values and divide by the overall weight. If you bake stuff it will lose weight as water boils off. I did the same with meals too. I would cook up a big batch and put them in jars and freeze them or put them in the fridge, each jar was ~300kcal

Al_Fernz

rubadub wrote: »

I calculated the nutritional values of these, but never posted them, I will see if I still have them



There could be an online calculator to do it for you. You have to get each ingredients info and multiply it by the info on the pack. Then tot up all the values and divide by the overall weight. If you bake stuff it will lose weight as water boils off. I did the same with meals too. I would cook up a big batch and put them in jars and freeze them or put them in the fridge, each jar was ~300kcal

They sound pretty damn good.

I was going to do a recipe something like that but I didn't for 2 reasons:
1. If you leave them out too long the can go off very quickly.
2. Less ingredients to worry about.

I think the ones I make with just the protein powder and Peanut butter could survive a nuclear holocaust! And only take around 10mins to make.

Tan Princess

THe ones with just peanut butter and protein powder sound easier but would the more complicated ones be better? Where do you get meridien peanut butter? I've never heard of it. Do I use protein powder from holland and barrett? There are so many different kinds which is best?

Al_Fernz

Tan Princess wrote: »

THe ones with just peanut butter and protein powder sound easier but would the more complicated ones be better? Where do you get meridien peanut butter? I've never heard of it. Do I use protein powder from holland and barrett? There are so many different kinds which is best?

I've never tried Rubadubs so I can't comment if they're any better taste-wise. But as nutritional breakdowns go there is a bit of sugar in the "complicated" ones - so it might be a no-no depending on how strict with you are with your diet. I'd say they do taste better because of it though (like everything!).

I get meridian peanut butter from Holland and Barrett on Grafton St. It's at the back of the shop.

I used Nutrition X's Big Whey to make them. I suppose it would work/mix with any powders really. I've made them with chocolate, chocolate mint, vanilla and strawberry flavors. I would definitely rate chocolate as the best one to use.

hunter164

So could you give me a rundown on your bars. Like how to make them.

Thanks