As someone who has spent the last couple of months finishing every gym session by walking over to the vending machine and putting in €3.50 for a protein bar, I was very excited to come across a few recipes for homemade, tasty, and most importantly, cheap protein bars. Most of them follow the same few key steps outlined below but there is always room for you to make it your own and throw in a few extra pieces here or there! Follow the instructions below and you can’t go too far wrong.
I spent a total of roughly €10 putting these together and with roughly 14 bars made there are some serious savings to be made! The only big purchase is a tub of protein (or similar) powder and if you’re a hard training triathlete or runner you should really have some form of recovery powder hanging around the house regardless!
- 250ml Coconut Cream (Coconut milk can also be used and is easier to find)
- 300g Peanut Butter (Ideally low-sugar variety or even use almond butter!)
- 400g Uncooked Oatflakes
- 5 scoops/150g Whey Protein or other (I used Optimum Nutrition Gold Standard Whey)
- 2 Tablespoons Flaxseed
- 1 Tablespoon Crushed Almonds
- Handful Dried Fruit (I forgot to use these in the end!)
There is nothing tough to this recipe apart from getting your hands nice and messy and mixing it all together!! I bought cream of coconut rather than coconut cream (I didn’t know there was a difference!) which meant adding water to a hard lump of coconut and whisking until it was all a nice smooth white creamy liquid. Save yourself the hassle though and buy it pre-creamy!
Firstly, add the Coconut Cream into a large bowl
Next in is the protein powder of your choice and mix it all together using a wooden spoon
Then add the Peanut Butter and continue to mix. It will slowly start to turn from a milky liquid into a more solid structure. Mixing all this into a thick gloop is quite therapeutic!
Next step is to throw in the Oatflakes, Flaxseed and Crushed Almonds and get those hands dirty! Mush it all together and get a good spread of the ingredients throughout.
Place the entire mixture into a flat tray and smooth it out evenly to your own desired thickness of bar and place it into the fridge to chill overnight. Take it out and you should be able to slice it into 10+ very decent sized bars.
The final, and most important, step is to go out for a gym session, a long hard cycle, run or swim (or maybe all of them!), get back to the house and tuck in!
70g Serving size / 300 Calories per bar / 25g Protein
Perfect for after a hard session or meal replacement if out and about! Please like below and share it around if you think this might be of any use. Happy eating! 🙂
Some more 10k Ray posts you may enjoy –
– Pain and Rain – Race Report from 1st Cross Country race of season
– Let’s Go Country! Online Articles on Cross Country Running
– Triathlon Ireland National Series 2013 Wrap Up
– World Triathlon Championships Race Report