Protein Bar Recipes for Runners

protein bar


 

DIY Protein Bar Recipes for Runners

 

     These bars are the perfect combination of fuel, protein, and taste. Most store bought protein bars are highly processed , so why not make your own healthier version. Here are two fabulous recipes for runners, by runners, packed with all of the ingredients you need. These two recipes are very easy to make and will last you for days.

 

protein bar
Image credit Dave Mcpoland

 

 

 

 

 

Recipe #1

Ingredients:

1/2 cup steel-cut oats
1/2 cup dried apricots, finely chopped
1/2 cup tart or sweet dried cherries, roughly chopped
1/2 cup dried goji berries, roughly chopped
1/2 cup unsweetened shredded coconut (optional)
1/4 cup shelled hemp seeds
1/4 cup blanched almonds, chopped
1/4 cup nonfat dry milk powder
1/4 cup toasted wheat germ
1/2 cup semisweet chocolate baking chips
1/4 cup agave syrup
1/4 cup honey
1/3 cup turbinado sugar
1/2 cup plus 2 tablespoons chunky peanut butter
1/2 teaspoon orange extract
1 teaspoon orange zest

Directions:

Coat the inside of a 9″ square baking pan with cooking spray. Preheat oven to 300 degrees. Spread oats on a baking sheet. Bake 25 minutes, or until oats are toasted and fragrant, stirring and shaking sheet frequently. In a large bowl, add apricots, cherries, goji berries, coconut (if using), hemp seeds, almonds, milk powder, and wheat germ. Mix well. Add toasted oats and chocolate chips. Mix well again. In a skillet, combine agave syrup, honey, and sugar. Turn the heat to medium-high. Bring to a boil, stirring frequently. Once it boils, quickly add the peanut butter, orange extract, and orange zest. Stir until peanut butter melts and the mixture is well combined. Pour peanut butter mixture over oatmeal mixture. Stir well to combine. Quickly spread it in the prepared pan, and with wet hands, press into an even layer. Cover and chill for 4 hours, or until the next day. Cut into 1 1/4″ x 2 1/4″ bars. To store, wrap individually in foil. Store in the fridge for up to 4 weeks. Freeze to store longer. Makes 28 bars.

Nutrition per bar:
Calories: 146
Carbs: 19 g
Fiber: 2 g
Protein: 4 g
Fat: 6 g 

 

You also might like:  Make Your Own Healthy Kind Bar

Recipe #2

Ingredients:

2 very ripe bananas
3/4 cup dark brown sugar
1/2 cup canola oil or melted coconut oil
1/2 teaspoon vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
3/4 cup soy flour or all-purpose flour
1 1/2 cups old-fashioned rolled oats
1/2 cup unsweetened coconut flakes, toasted, or an additional 1/2 cup oats
3/4 cup pecans, chopped
3/4 cup golden raisins

Directions:

Preheat oven to 350 degrees. Coat a 9″ square baking pan with cooking spray. In a large bowl, mash the bananas with a fork. Add the sugar, oil, and vanilla. Use a hand-mixer or whisk to combine until smooth. In a separate large bowl, combine the baking powder, baking soda, salt, cinnamon, nutmeg, flour, oats, and coconut (or additional 1/2 cup oats if omitting coconut). Add the banana mixture and stir until just combined. Fold in pecans and raisins. Pour the mixture into the prepared baking pan and spread evenly. Bake for 20 minutes, or until the top puffs and turns golden brown. Transfer to a wire rack and allow to cool completely. Cut into bars and wrap individually in plastic wrap to keep fresh. Makes 16 bars.

Nutrition per bar:
Calories: 231
Carbs: 26 g
Fiber: 3 g
Protein: 4 g
Fat: 14 g

 

Read full article about protein bars here

photo credit here

 

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