Homemade Protein Bars - Recipe for Gainz

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PB Gainz & Core – Protein Bars

Written by American Gainz Nutrition

We often get questions from the fitness community and this topic in the last few weeks seemed to be the most recurrent; The health-conscious fitness athlete looking for a healthy protein bar to bridge the snack gap between meals.

Just like your powdered Protein:
To be fair, the factors that should be considered for selecting a protein bar are very similar to the factors we ask our community to consider prior to buying any kind of powdered protein. The main differences from a powdered protein and main stream ready-to-drink shakes or processed protein bars are mostly around the added ingredients needed to support the bar or shake in that specific delivery form. These added ingredients consist of stabilizers, food chemicals, and preservatives, none of which add any value to your nutrition.

Example - The Shake & Bar Tradeoffs:
Let’s take a look at our Core protein. This product has 4 ingredients in powdered form; Whey, Organic Cocoa, Organic Coconut sugar, Sea Salt. As soon as we commercially try to make this product into a ready-to-drink shake, we would instantly have to add:

  • Stabilizers – To keep ingredients uniform in solution and to prevent natural separation
  • Viscosifiers & Gums – To create the thick viscous shake sensation that’s expected when drinking a protein shake. Have you ever accidentally picked up the wrong drink then went for a sip thinking it’s something else and had to spit it out everywhere? Well it's for this reason why these chemicals are used, when your mouth expects a “shake”, these chemicals help ensure you get what’s expected, so you don’t spit it out in disgust cause the texture or feel is off.
  • Preservatives – To slow the decomposition by microbial growth; as soon as water/moisture is included in any product, bacteria has everything it needs to make its own Gainz and then make you seriously ill.

This said, we just went from 4 ingredients from a healthy powdered protein to about 10 ingredients to sell it as a ready-to-drink shake. This gets us even further away from our intentions when consuming these products in the first place, which was simply to consume the protein and possibly a few other macros depending on your diet regime.

The Costly Options
Well certainly there exist several protein bars out there that we happily recommended, Luna Bars and RXBars are among the most popular and are no doubt good choices as they solve most the issues associated with bars with natural solutions, however relying on these products throughout the day can cost a small fortune.

So today we wanted to offer a solution you can make yourself, if you have the time. This recipe allows you to control all the ingredients and the macros delivered per serving. You will confidently be able to make the claim that your protein bar is 100% food, nothing supplement about it, no food chemicals, no artificial anything, just straight forward nutrients. So now imagine; in the voice of Dwayne “The Rock” Johnson - “You’re Welcome”.

Nutrition Contents:
This recipe will fill an 8x8 cooking pan. You can cut the number of bars depending on your GAINZ goals. Just divide these nutrition counts by the number of bars you are cutting. Examples below -

  • Full 8x8 Pan (1 Beast Mode Bar) = 984 Calories, 78g Carbs, 10g Fiber, 40g Fat, 85g Protein, 29g Sugar
  • 8 Bars = 123 Cals, 10g Carbs, 1g Fiber, 5g Fat, 10.6g Protein, 3.5g Sugar
  • 6 Bars = 164 Cals, 13g Carbs, 1.5g Fiber, 6.5g Fat, 14.1g Protein, 5g Sugar
  • 4 Bars = 246 Cals, 19.5g Carbs, 2.5g Fiber, 10g Fat, 21g Protein, 7g Sugar

Ingredients Needed:

  1. 100 grams of cooked then mashed sweet potato
  2. 4 Scoops (94g) of Core - Chocolate protein powder 
  3. 3 1/2 Scoops of PB Gainz (1/2 cup) 
  4. 1/2 tsp baking powder
  5. 1/8 tsp salt
  6. 1 cup unsweetened or sweetened almond milk
  7. 2 tbsp melted butter
  8. 1 tsp of flavor extract (popular choices would be almond, caramel, vanilla)
  9. 1 whole egg
  10. 1 just egg white 
  11. If you like In-your-face sweetness, feel free to add some liquid stevia. 5-10 drops. 

Instruction for Gainz:

  1. Preheat oven to 350F.
  2. Mix the dry ingredients (Core Chocolate Protein Powder, PB Gainz, baking powder, salt) together in a bowl. 
  3. Mix the remaining ingredients (sweet potato, almond milk, butter, extract, eggs, liquid stevia) together in a separate bowl
  4. Mix all the ingredients together to yield a thick batter. If your forearms are getting too pumped during this step, feel free to cut the batter with a little milk or water to make it easier to mix. ~ Do not drown the ingredients. 
  5. Spray an 8 x 8 inch baking pan and then spread batter evenly covering the entire pan bottom with uniform thickness.
  6. Bake for 26-29 minutes or until the batter in the center isn’t batter anymore. 
  7. Let cool completely before attempting to cut
  8. Cut into bars and store in the fridge 
  9. Make Gainz all week as you know exactly what’s going into your body!!!

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