Make your Own Pre-Workout Protein Bars at Home

21st December 2019
A lemon protein bar can be just the burst of energy you need to get you through your workout session.

Eating just before your workout is as important as eating just afterward. A great solution is to make your own protein bars at home with our recipes.

Raspberry protein bars

Ingredients:

  • One ounce of peanuts
  • 3 tablespoons of milk
  • 0.5 ounce of oats
  • 0.5 ounce of raspberries, frozen or fresh (frozen raspberries are cheaper)
  • 0.7 ounces of Medjool dates or another variety
  • 0.5 ounces of almonds

Steps

Start by shelling the peanuts. After, blend them into an even paste. Next, add the milk to lighten the mixture without losing the paste-like consistency. This milky peanut mixture will serve as the foundation of your protein bars.

Add the oats, chopped dates, and almonds into the peanut mixture along with cinnamon and cocoa powder (adjust measurements according to your preferences).

Lastly, shape out little bars and store in the refrigerator. If you want a crunchier texture, bake the bars as well.

Protein bars berry

Mango and apricot protein bars

Ingredients:

  • 3.5 ounces of oats
  • 50 tablespoons of pumpkin seeds
  • 50 walnuts
  • 3 pitted Medjool dates
  • 1 bar of dark chocolate, 70-85 percent cacao
  • 2 tablespoons of coconut milk
  • 2 tablespoons of peanut butter (you can make your own by blending peanuts)
  • 3.5 ounces of mango
  • 1.7 ounces of dried apricots
  • 1 tablespoon of ground almonds or chopped almonds for garnishing
  • 1.2 ounces of cashews

Steps

First, line a baking sheet with parchment paper. Pour the oats, pumpkin seeds, and walnuts onto the baking sheet and toast for 15 minutes at 354º F.

Once the ingredients are toasted, feel free to chop the walnuts and pumpkin seeds. While it’s an optional step, little pieces are easier to eat later. Next, re-hydrate the dates and dried apricots in some water to make them easier to chop.

Now, mix the diced mango, apricots and half the peanut butter in a food processor or blender. Add in the toasted ingredients to the peanut butter mixture and blend together.

Next, melt the chocolate in the microwave with a small amount of the water you used to re-hydrate the dates. After, add the chocolate to the blender along with the coconut milk, dates and cashews.

Lastly, add a layer of the blended mixture into a mold. After, layer on the melted chocolate and coconut mixture. Sprinkle on chopped almonds and set the bars in the refrigerator for one hour.

Lemon protein bars

Ingredients:

  • 5.6 ounces of cashews
  • 5.2 ounces of shredded coconut
  • 7 ounces of oats
  • 2.8 ounces of Medjool dates
  • Juice of 1 lemon
protein bars lemon

Steps

To make the bottom half of the bars, blend together the following ingredients in a food processor: cashews, oats, lemon juice, pitted dates, and shredded coconut. Meanwhile, line a baking pan with parchment paper. Now, using your hands and a spatula, spread out the mixture onto the baking pan.

Next, prepare the top bar of the energy bars by mixing the melted coconut oil with the agave nectar, lemon juice, and protein powder. Spread a layer evenly onto the first layer.

Next, let sit in the refrigerator for one hour and after, decorate with nuts. Cut the mixture into bars and enjoy!

  • Semeco, A. 2018. Pre-Workout Nutrition: What to Eat Before a Workout. https://www.healthline.com/nutrition/eat-before-workout