Best protein bars for weight loss and muscle gain [Buying Guide]

Protein bars—a category of food products that may, on its face, seem quite thin, but in all reality is very complex. There is so much to know about this type of product, and the reality of the matter is that a large quantity of protein bar consumers simply neglect to put any amount of effort into finding out about the food they are putting into their body on a daily basis.

This site serves the purpose of providing a plethora of information so that new and veteran consumers of protein bars can fully educate themselves on all aspects of protein bars, their composition, and just about anything else. The following few sections will briefly touch on the many aspects and sections of this site.

How to Choose a Protein Bar

Protein bars are a convenient way to get extra protein throughout the day, or immediately after a workout. They provide a quick, compact, easy-to-carry burst of protein in many different varieties. Protein bars come in a variety of flavors and nutrient contents. The key to choosing the right protein bar is to identify your needs first and taste later.

Protein in Protein Bars

People trying to gain muscle know the importance of protein. The intake values range from one gram of protein per kilogram of bodyweight to one gram per pound of bodyweight, depending on the research you read. This protein must come from foods ingested. These foods may be whole foods, powdered supplements and drinks, pills and tablets, or bars. Each version has its benefits and drawbacks. This article will discuss the protein bar and how to choose the right one for your needs.

Protein bars range in content from very little protein, essentially glorified candy bars, to mega protein content. The protein content of the bar is important, but so is the source of that protein. Many people prefer whey protein for its completeness and ease of processing. Some bars get their protein solely from one protein type, however, many others have a protein blend, with multiple sources. This is often the best bet, because it ensures a complete array of amino acids.

What are protein bars composed of?

The actual amount of each macronutrient will vary. It is important to know what the bar will be used for before picking one. If the bar is going to be just a supplemental protein source every once in a while when intake has been low, then a bar with just protein and very little carbohydrates or fats, is a good choice. If the bar is going to be used to replace a meal for weight loss purposes then a bar with a complete nutritional profile, including fats, carbohydrates, proteins and adequate vitamins and minerals, in a compact caloric content is the way to go. For the lifter looking to bulk up, and needing extra calories along with the protein, a high calorie protein bar with lots of complex carbohydrates, protein, and fats is the obvious choice.

Some protein bars double as energy bars. These generally have a little less protein content, but have a solid overall nutrient breakdown. They may also have some stimulants, or energy supportive ingredients, such as caffeine, ginseng, white tea, or others. These are good for a pre workout energy boost, especially if the pre workout meal was missed. They provide some protein to start the repair process after the workout, but will need to be supplemented with additional protein to provide the necessary amino acids for total repair and rebuilding.

Taste of a protein bar

Taste is the final factor in selecting a bar. If a protein bar does not taste good, and you have to force yourself to eat it, you will soon stop eating it. This does not help your protein intake. Most protein bars use some sugar for flavor and fats for consistency. The key is to find the bar with the least amount of sugar, and lowest saturated fat content, that suits your taste buds. This often takes some experimentation. Once you find a brand you like, try some of the other flavors until you have two or three different flavors that you can rotate, to avoid flavor burnout.

Selecting a protein bar is not rocket science, but it does take a little knowledge of what to look for. High quality protein should be the base of any protein bar, then good complex carbohydrates, some healthy fats, and a flavor you can tolerate (or maybe even enjoy) makes for a good protein bar. Remember, this is a protein supplement, not a dessert, so the candy bar flavors are not always necessary. Although, it never hurts to have a sweet flavor now and then.

The Difference Between Energy Bars and Protein Bars

One of the biggest misconceptions held by weight-trainers and fitness enthusiasts is that energy and protein bars are on in the same. The reality, however, is that nothing could be further from the truth. By nature, protein bars provide energy, but they are made up of ingredients that differ drastically than the ingredients you will find in an energy bar.

Energy Bars vs Protein Bars

On the nutritional market today there are bars for everything. There are weight loss bars, low carbohydrate bars, meal replacement bars, mega-calorie bars for mass gain, energy bars, and protein bars, to name just a few. Each bar has a specific purpose and because of that they have a unique formula of nutrients and vitamins to support their function. This formula is usually what sets the bars apart from each other.

Types of Nutrition Bars?

  • Weight loss bars usually have fewer calories than the others and have nutrients and vitamins to support metabolic function. They may have stimulants to boost metabolism, but generally not in high doses.
  • Low carbohydrate bars are designed for those people on low carb diets or people with blood sugar control issues. These are usually fairly high in protein, with a fair amount of fat, but are also often loaded with sugar alcohols or some other sugar substitute to maintain their flavor.
  • Meal replacement bars are designed to replace a complete meal, and therefore have a nutrient formula similar to what that manufacturer believes should be the nutrient breakdown of a meal. It will have an adequate supply of protein, carbohydrates, and fats. These are usually mid range in the calorie arena, around 250 to 300 calories.
  • The mass bars are usually loaded with lots of calories and have the most variety in nutrient content. Some are nothing more than glorified candy bars, with an extra ingredient thrown in to entice the buyer. Others have a quality nutrient content, with lots of protein, complex carbohydrates, and healthy fats.
  • Energy bars are designed to boost the buyers energy after consumption. These may have stimulants, such as caffeine, or other supportive nutrients, such as ginseng and white tea. They may pack an initial punch with just sugar, or they may go for sustained energy through an array of carbohydrates.
  • And, finally, the protein bar is a supplement bar for adding extra protein to the diet. These are great for a quick protein fix between meals, on the road, or right after a workout.

About Energy Bars

Energy bars, and some of the other bars, may take the edge off when a meal is missed or if energy levels are simply dropping in between meals. They may have a good supply of macronutrients, but mostly carbohydrates. They may provide a boost before a workout, especially if it has been a little while since the last meal, but they do not provide the necessary building blocks to repair the muscles after the workout. That is where protein bars come in.

About Protein Bars

Protein bars do not provide a quick burst, or even sustained, energy, but they do supply the protein needed by the body to maintain and build muscle. The protein in a protein bar is generally easily digested and can quickly be absorbed by the body and put to use where it is needed. A protein bar with some quality complex carbohydrates and some healthy fats may be the ticket to energy and protein. Usually some fats are added to the bar to make it softer and easier to chew and digest. Carbohydrates are often added for flavor purposes. A protein bar with nothing but protein might be like chewing on leather hard tack. Check out the best protein bars.

When looking at supplement bars, it is important to decide if you just need a quick energy fix or if you need something with substance and the protein necessary to repair the muscles. An energy bar before a workout might give the energy boost needed to really tear down the muscles. A protein bar during or immediately after the workout will provide the amino acids needed to rebuild the muscles and make them stronger. A protein bar with good complex carbohydrates and healthy fats might be a good solution to provide the energy and protein needed for that intense workout. Many bars claim to be both an energy and protein bar.

Knowing the difference between the two will not only help you make the most of your workout(s), it will also ensure that you are taking the right supplement at the right point in time.

What You are Getting Out of Your Protein Bar

Obviously, a protein bar will provide your body with a good deal of protein, but there are many other ingredients that affect the overall nutritional value of your protein bar. The protein bar industry has become so saturated nowadays that while one bar may provide you with just the nutrition and supplements you desire, another may be nothing more than a protein-packed candy bar. Understanding the nutritional value of protein bars is of vital importance, and it would behoove you to do so before you make any purchases.

Do It Yourself Protein

Believe it or not, it does not take a factory full of production lines to create a protein bar that can be of use to you. With some ingenuity, effort, and the proper knowledge, you can create your own protein bars within the confines of your home. On our site, we will give you all the knowledge you will need to do exactly that.

Protein Bars and Your Workout

More often than not, people purchase protein bars as a way of either preparing themselves for or supplementing a workout. The properties of protein make it perfect for rebuilding muscle and, by nature, adding strength. By knowing how specific protein bars affect your specific workout regimen, you will be able to effectively implement them into your daily gym trips.

Making the Decision

After you take into consideration the plethora of information laid out in front of you, you will ultimately need to make a decision with regard to which protein bar is best for you. By reading our reviews and understanding all that goes into a specific bar, you will be best-suited to make the most well-informed decision about which bar to purchase.

Protein Shakes

Protein doesn’t only exist in bar form. Nowadays, you can buy protein powders that can be added to milk or water to make a protein shake that is just as effective as the protein bars we know and love.

Regardless of whether it is a protein shake or a protein bar, one of the most important pieces of information to know is how it affects the building of muscle. Everyone knows that protein builds muscle, but utilizing protein to build muscle is much more involved than simply ingesting a shake or a bar and becoming stronger. Knowing how to properly utilize protein during the muscle building process will not only derive results, it will derive results as fast as humanly possible.

Foods for Gaining Muscle Fast

Lifting weights will help you to build muscle, but it breaks your muscles down in order to do so. You have to rest after workouts to let your muscles repair themselves but you also have to eat the right things so they have the nutrients they need to rebuild. Eating the right foods for repairing muscles will also give you the energy you need for workout routines.

Foods fall in three major categories: proteins, fats, and carbohydrates. The fourth food that builds muscles is actually a drink – water. Water makes up about 70 percent of your muscles and is vital for the body to function as it helps transport nutrients through the body while also helping your metabolic process. Even just a three percent decrease in the amount of water in a person’s body (if they have optimal levels) can cause a decrease in performance, strength, and endurance. Ironically, most people are always slightly dehydrated.

Muscle Gaining Foods  – Carbohydrates

The preferred energy source for your body is carbohydrates, which are great for intense workouts. If you want to gain muscle, eat complex carbs with just a few simple carbs mixed in. Some great sources of carbs are:  cereals, pastas, whole grain or oat breads, oatmeal, long grain rice, bagels, leafy green veggies, squash, potatoes, peas, beans, white rice, fruit, and other vegetables.

Muscle Gaining Foods  – Fats

Unsaturated fats have several important roles in the body. Fats protect and cushion your organs, lubricate the joints, provide energy in longer activities, and some actually do help cardiovascular health. Essential fats are found in fish, flax seeds, nuts, seeds, olive oil, avocadoes, and even supplements. Stay away from saturated fats as much as possible as they provide no benefits and are linked to many diseases.

Muscle Gaining Foods  – Protein

Protein is needed for gaining muscle. Amino acids from proteins build new muscles and repair damaged ones.  Great sources of protein are: fish, turkey, chicken, eggs (especially the whites), cottage cheese, milk (low fat), yogurt, and lean red meat and pork.

Muscle Gaining Foods

Clean and natural food choices are the best for building muscle. You can add supplements if you want (like the best pre workout supplements), but they won’t help you if your basic diet is not healthy. Lean protein and complex carbs from natural sources as well as essential fats are vital for your body to function properly and to build your muscles. You’ll lose what muscle you gain if you do not eat right to support extra muscle. Feed your muscles to keep your body primed and watch them build.

Why Protein is Important in Building Muscle

Protein is one of the three major macronutrients found in the foods we eat. Fats come from the fatty tissues found in animal products and from the nuts and seed, and the oils produced from them. Carbohydrates are found in a lot of foods, but are most prevalent in plant foods. Protein is found in the lean tissue of animals, and in those same nuts and seeds mentioned earlier.

Function of Protein

Protein is vital to the body for many processes and vital functions. Many of the structures in the body have protein frameworks. The blood, skin, organs, and muscles all have structures made from protein. Many of the messenger hormones and enzymes in the body are built from the proteins we take in. The blood cells that fight infections and transport oxygen and other important nutrients in the blood are made from this same protein.

Protein is also used to repair, rebuild, and build new muscle tissue. The body breaks down the proteins ingested during meals into their amino acids, then those amino acids are put back together to form muscle tissue. When the muscles are worked beyond their normal capacity the tissue is damaged and the structural proteins are broken down. The body needs new protein, more specifically amino acids, to repair those structures. So, the protein we eat is essential for repairing the muscle to maintain muscle mass.

The human body is very adept at adapting to challenges. It does not like to be damaged. Because of this, after a strenuous, damage causing, workout it will build extra muscle to prevent the muscle from being damaged (or at least to the same degree) the next time the same workload is experienced. The additional fibers make the muscle stronger, and subsequently larger, which prepares it for the next tasks asked of it. This additional muscle is built from the amino acids that come from the protein in the diet.

If adequate protein is not taken in during meals the body will not have the amino acids necessary for muscle repair and building. This can become problematic in two ways. First, the body will only repair vital structures with the limited amino acids. The body must repair the vital organs, produce messenger proteins, build immune functional pieces, and keep the body’s structural proteins in tact. This means that the damaged muscle fibers may not be repaired. Since the damaged fibers are not repaired the muscle becomes weaker and shrinks in size.

If the protein intake is inadequate for the repair and restoration of the vital organs and structures then the body will begin to break down additional muscle fiber to release amino acids needed in those vital areas. The body sees excess muscle as unnecessary for survival and will rob protein from this area if it senses a lack of protein coming in through the diet. This also results in a weakening and shrinking of the muscle.

Protein and Muscle Building

This is why protein intake is essential for building muscle and repairing muscle that is already there. Muscle cannot repair from intense workouts without adequate protein intake. The body may rob protein from the muscles, resulting in shrinking size, if enough protein is not taken in through the diet to support all the vital functions within the body. Remember, besides water, protein is the most prominent nutrient in muscle tissue and without it new muscle cannot be formed. If you are looking to get some quick protein into you body you might looking buying some protein bars. You can see the top rated protein bars here.

Nutritional Value of Protein Bars

Protein bars must be good for you, right? They are sold as nutritional supplements so they must be nutritional. This kind of thinking can get a person in trouble. While most protein bars have value as a protein supplement, there are some that just don’t make the grade. While most use quality protein sources and a mix of complex carbohydrates and healthy fats, some are no more than candy bars with a fancy name.

It is important to research protein bars before buying them. A quick search of the protein bar you are interested in (or a search under “Protein Bars” in general) will yield some useful information. Look at the nutritional profile and read the ingredients. They should have some form of protein blend or high quality whey , soy, or milk protein as one of the first ingredients. This tells you that it is high in quality protein, along with the protein content value on the nutritional value table.

Protein bars use sugar to give them the necessary flavor. The amount of sugar will vary by bar, but should only be about a third of the total carbohydrate content. There are some bars out there that use sugar alcohols to add sweetness without the sugar. The fats and oils make the bar more palatable and give it a smoother texture, while holding it all together. It is important that the majority of these fats come from unsaturated sources, with minimal saturated, and no trans, fats

The overall caloric content of a protein bar will depend on a couple of variables. The first. of course, is the total nutrient content. The more of each nutrient the bar contains the more calories it will contain. Carbohydrates and proteins contain about 4 calories per gram, while fat contains about 9 calories per gram. This gets a little confusing when you throw in sugar alcohols because they count toward the carbohydrate content, but contain little or no calories.

Vitamin and mineral content is important if the bar is going to be used as a meal replacement, even occasionally. When we eat whole foods we get the vitamins and minerals in those foods. Unfortunately, when we start taking in supplemental protein (or carbohydrates and fat for that matter) we lose some of those vitamins and minerals. When reading the nutritional table on the protein bar be sure to check out the vitamins and minerals on the bottom.

Many protein bars can be used as meal replacement bars when a meal on the go is needed. The best bars for this purpose are those with a nutrient breakdown similar to what you would eat in a normal meal. If a normal meal contains 50 percent carbohydrates, 30 percent protein, and 20 percent fat, then the protein bar should mirror that. If it is 40 percent carbohydrate, 30 percent protein and 30 percent fat, then find a bar that follows the same trend. The nutrient breakdown might not work out perfectly, but it should be close.

A bar that is used simply for extra protein, and not as a meal replacement, should be lower in carbohydrates, especially sugar, and fats. It should be closer to the content of a regular protein shake. These bars should only be used to supplement the protein of a meal or as a protein boost between meals, or after a workout, not as a meal replacement. The extra amino acids will boost muscle recovery, but they will need additional vitamins, minerals, and nutrients to be properly processed.

A protein bar can be a very nutritional choice, depending on what it is used for and the overall nutrient content. A protein bar should have a good nutritional breakdown, with only one third or less of the carbohydrates coming form sugar, good quality protein, and most of the fats coming from unsaturated sources. Then, after all of that is fleshed out, the bar should taste good too, so you will eat it when needed. The good news is, there are bars out there that fit that entire profile.

4 Killer Strategies To Get Through The Holidays Without a Gut

Between eggnog, apple pie, and mashed potatoes, the holidays are a dieting minefield. Most people’s holiday eating strategy is to simply “let go” and deal with their bulging gut with an empty weight loss new year’s resolution.

Your browser may not support display of this image. Unfortunately, although research shows that most people gain only 1-2 lbs. during the holiday season (good news), the weight tends to stay there (bad news). Over time, 1-2lbs. every winter can add up to a hefty waistline.

Fear not, there are some amazing research-backed strategies for limiting the damage to your body over the holiday season.

Killer Strategy #1: Focus on Food, Not Exercise

While a solid diet and regular workout routines are a surefire formula for a fantastic physique, when it comes to preventing weight gain, food takes the cake.

That’s because it requires a boatload of exercise to offset the damage of a single poorly chosen meal. For example, to burn off the calories in 2 slices of pumpkin pie, you’d have to run at torrid pace for 45 minutes.

Unless you want to spend the first half of the New Year living sweating in a gym, it’s best to limit portions on calorie bombs like cakes, pies, and fatty cuts of meat.

Killer Strategy #2: Learn to Pre-Dine

Studies show that when you’re hungry, you tend to not only choose less healthy options, but also eat more of them.

An easy and amazingly effective trick is to eat a small meal or snack before you arrive at a food-filled event. Your pre-dining doesn’t have to be elaborate. In fact, Research at Purdue University found that simply eating some almonds before a meal-helped people eat less.

You can even stash a bag of nuts in the car and chomp on a few handfuls on the way to the next party.

Killer Strategy #3: Favor Fiber

One of the most effective appetite suppressants on earth is good ol’ fashioned fiber. In fact, it’s been shown time and time again that eating fiber at regular intervals throughout the day helps people feel satiated and less likely to pig out when desserts come out.

Holiday foods that tend to be high in fiber are: corn, veggies, yams, and whole-wheat crackers.

Killer Strategy #4: Pack on Protein

If you’re deciding between another slice of turkey or pie, go with the turkey. Not only will this give your body the building blocks for some holiday muscle, but many scientists think that high protein foods like turkey are less likely to get stored as fat.

The same can’t be said for sugary foods like cookies and cakes.

Killer Strategy #5: Bring a Healthy Dish

Want to stand out at the party (in a good way)? Bring a healthy version of holiday favorites like whole wheat stuffing, fresh fruit topped with cool whip, or roasted nuts. That way, you’ll be guaranteed to have at least one healthy option.

The Top Pre Workout Nutrition Ideas

To get peak performance during a workout you need good nutrition. It is essential that you eat a pre workout meal so that you have energy and the nutrients needed to both repair and build muscles. You have to eat right before your workout if you want to get the most out of it. An energy bar may not be much better than stopping at the drive thru window, so you have to think before you eat.

What do your cells use for energy? Cells rely on glucose to produce their energy and on average blood glucose levels are between 80 and 120 mg/dL, which are milligrams of glucose per deciliter of blood. Your body functions very well when levels are steady. When you eat, your glucose level can go to 140 or even 150 mg/dL. To process this extra glucose, your body will make extra insulin and the glucose will either be stored or used.

What To Eat Pre Workout?

When you are deciding what to eat before a workout, you have to remember that while the body uses glucose for energy, it’s used to having a level of about 10o mg/dL. Your blood glucose levels will jump as high as 180 mg/dL when you eat a meal with lots of simple sugars; it’s possible that it can jump even higher. Insulin is made to bring the level back to normal and the body is ready to burn extra energy and rid itself of the extra. The increase in your energy will only last for as long as there is extra glucose in the blood and the process of leveling the levels out happens quickly. Your energy level will return to normal once your glucose level is normal or below so that what glucose is left will be preserved. These highs and lows are called the valley and peaks of sugar ingestion. The increase in energy you get from sugar won’t help you make it through a workout unless you eat more sugar every three or five minutes.

So if sugars are bad before a workout, what should you eat? To get a more sustained level of energy, which will trigger your body to make its own glucose to use for energy, eat complex carbohydrates. The body is more efficient using its own glucose and then replacing with the carbs you eat. Beans, whole grain cereal, potatoes, rice, and veggies like radishes, squash, peas, beans, and carrots are all great things to eat before a workout. Eat avocadoes for both good carbohydrates and health fats that will give you energy for a long-term workout. Good carbs give you a great boost to start your workout, and you’ll even have energy left over for taking care of your after workout needs.

Protein Pre Workout

Protein is essential before any workout. Protein gives you vital amino acids your body needs after a workout. Proteins are processed during, before, and after workouts which releases amino acids. These amino acids are used to repair your damaged muscles and to build new muscle. Fish, egg whites (whole eggs if you can eat them,) chicken, and protein shakes are great to have before a workout. Seeds and nuts will add essential fats to your diet and these will give you energy throughout the workout while replacing what essential fats you may lose while working out.

An example of a good pre workout snack is two egg whites, half a baked potato, and half an avocado. You can alos add a good pre workout drink with your meal for an added boost. This will give you the energy you need to make it through a good workout, will replenish your energy stores, and will start to repair your muscles when you are through. Make your muscles happy when you hit the gym with a good pre workout meal.

Protein Shakes Used For Gaining Weight

There are a lot of people who go to the gym in order to gain weight. This doesn’t mean they want to get fat; they want muscle. Muscle ways a lot more than fat, so you gain weight when you gain muscle mass. You need to stimulate your muscles to grow so that you can be sure that you gain muscle weight.

How To Gain Weight

To get the stimulus your muscles need to grow, you need strength training at a high-intensity. Heavy compound exercises, such as dead lifts, bench presses, and squats, will damage your muscles and force them to rebuild themselves bigger and stronger. You must use good form so that you get the best benefits without the injury. You also have to rest your muscles so that they have time to repair themselves. Rest periods are when your muscles rebuild.

Muscles are made of proteins and they need amino acids in order to repair themselves after your exercise, and to build more muscle to be stronger. Protein needs to come from your diet because the amino acids your muscles need can’t be made by the body. Eating whole food proteins will give you the best proteins but most people can’t or won’t eat enough to cover an increase in protein needs. An athlete may require 1 to one and a half pounds of protein per every pound of their lean bodyweight. For a 200-pound athlete, that’s a whole lot of protein.

About Protein Shakes

Protein shakes will give you the required protein and help you keep building that muscle to gain the weight you’re looking for. A very good option is a shake with good fats and complex carbs. Carbohydrates and fats will give you the energy to get through workouts and to process the proteins. They also help you burn calories over all, giving you plenty of energy all day. Eat a good breakfast and have a protein shake and your day is already set for muscle growth. Have shakes between meals to keep your protein and calorie rates up all day. It’s important that you drink a shake after you workout so that your body will have the protein it’ll be starving for. You must feed your muscles if you want them to grow. Before you go to bed, drink the best protein shake that has slow digesting proteins. Your muscles will be fed all night long while you won’t wake up wanting a midnight snack.

There are hundreds of different kinds of protein shakes available and it’s best to have two types – one a slow digesting and one a fast digesting. Fast digesting shakes are great for after workouts and late in the afternoon. Slow digesting ones are perfect to have before bed and with breakfast. While you should not choose your shake based entirely on its flavor, you need to make sure it’s something you enjoy. If you don’t like the flavor, you won’t use the shake. Sugar won’t help your muscles to grow so don’t get super sweet powders. In other words, enjoy the taste of your shake, but don’t get anything that tastes like something you’d get at the ice cream parlor.

In the game of muscle weight gain, protein shakes can be valuable tools. People who want to gain muscle have to have protein to help their muscles grow. Feed your muscles with good protein after an intense workout. Convenient shakes are just the right thing to get protein and build muscles.

Making Home Made Protein Bars

Protein bars are a great source of portable, easy-to-handle, take-anywhere protein. They can be packed in a lunch box, a gym bag, or even a coat pocket. They can be eaten at the office, in the gym, or even on the ski slopes. They are much less messy than a protein shake and easier to take than a handful of amino acid tablets. There is a plethora of choices on the market today. However, some people just like to have control of their supplements and foods. That is where the home made protein bar comes in.

Making a protein bar at home can seem like a daunting task at first. That is until you stop and think about the contents of a bar and realize that there are so many options. The actual ingredients can vary immensely. The flavor and consistency will depend on those ingredients and can be tailored to your taste. Imagination and creativity will go a long way in the home made protein bar market. It should also be noted that there are hundreds of sites on the internet with recipes for protein bars for those who want a cut and dry formula for making a home made protein bar.

The first ingredient in a protein bar, of course, is protein. The type of protein, and ultimately the amount, will depend on your preference and taste. More protein powder will give the bar a higher protein content, but a grittier taste. Less protein may mix smoother but the bar will have a lower overall protein content. There are other foods that can be added to increase the protein content also.

Nuts and seeds are great additions for adding some extra protein. Peanut butter, almond butter, or any other type of nut preserve will add flavor, protein, and improve consistency. Some people even shun the traditional protein bar recipes and go for a meat product. These bars are often made from dried, processed, and often chipped, meat or fish and flavored with steak, teriyaki, jerk, or other sauce flavoring.

For the traditional bar, egg whites add some extra protein also, and they provide a mixing base so the ingredients stick together. Cream or milk may be added also to aid in mixing, and boost the protein content. Many people use flour, oats, coconut, or a combination of ingredients to give the bar a solid form when baked. Chocolate chips, brown sugar, regular sugar, cinnamon, and/or vanilla can all be used to give the bar flavor.

Oil is another of the ingredients used to improve consistency and hold the whole mixture together. Yogurt or tofu can be added to the mix to make it smoother and provide a good mixing base. Some people opt for the no bake option, very similar to no bake cookies. The addition of the protein powder to a traditional no bake recipe can make for a tasty protein treat.

Mixing 2 to 4 scoops (depending on type and flavor) of protein powder, ½ cup canola oil, 2 egg whites, 1 cup flour, 1 cup oats, dash of salt, ½ cup brown sugar, ½ cup yogurt, 1 cup chocolate chips, and ½ cup peanut butter together with a mixer until it has a creamy texture and then pouring it into a greased 9 x 13 baking pan and patting it smooth, then baking for 15 minutes at 325 degrees, will yield a pan full of high protein bars that you can place in bags and freeze for future use. Give them a try, you may need to adjust ingredient amounts for texture and flavor to satisfy your taste.