115g protein
2-8 meal
Strength By Fitness Recipes
Plant-based and homemade Protein Bars.
A health & fitness friendly high-protein SPC snack from Strength by Fitness.
The meal
Strength By Fitness delivers the perfect & healthy homemade oats and banana protein bar with this easy to make recipe.
Our homemade protein bar exists somewhere between a protein rich banana bread and fiber rich oat bar. A such this bar delivers both healthy nutrients, higher-SPC, and plenty of protein. There are, as always with our recipes, several main protein sources, this time its the oats, the flour, soy milk, super vegan protein powder, and the peanut butter powder.
You will get plenty of fiber, from the oats, flour, protein powder, and bananas. The combination of fruits, and berries in our recipe adds both natural sweetness and micronutrients to our better than store bought protein bars.
Imagine that 100+ protein and SPC 50 from tasty, homemade protein bars that´s healthier than the store bought ones, and as tasty as a real cake.
Ingredients
100 grams of rolled oats
3 large bananas, peel & mash them up
100 grams of dark rye flour
80 grams of super vegan protein from my wellness, or equally good
40 grams of peanut butter powder
1 or 2 golden delicious apples, cut up without peeling
250g unsweetened soy milk
2g ground cinnamon
1 dash salt
100g raspberries
100g blueberries
Optional.
As much water as is needed
cook, prep & plan
Preheat your oven and coat a square baking pan with cooking butter, seed oil or spray. Less is more.
Mix oats, flour, cinnamon, protein powder, and salt together in a bowl.
Now add up the bananas, peanut butter powder, soy milk, cut up apple chunks, and berries together in a larger bowl.
Combine our two delicious creations ( oats and fruit mix ) until you feel that you have a perfect mix. This is the stage when the optional water might make sense.
Is the final batter to thick? Just add more water, and continue to mix until you have the perfect oat, fruit & berry protein bar dough.
Transfer the finished dough to the baking pan, and spread it all out into an even layer.
Bake for roughly 20 or so minutes until you have a nice color and crust.
Once done, let it cool down and serve as is, or store in your fridge, or freezer.
nutrients
- Protein 115g
- Total Carbohydrates 282g
- Fiber 67g
- Fat 22g
- Energy Intake 1800-1900 Calories
- Energy Per Unit of Nutrients ~ 14
- Satiety Range 51 to 65
the coach perspective
Just like with our protein power balls this is a high-protein, higher-SPC treat. As such it does provide plenty of deliciously tasting micronutrients, protein, and fiber, but I believe that its borderline too indulgent, and hedonistic to be turned into a regular daily meal. This time it has resulted in a unusually high energy content per unit of nutrition. Nutritional content, and quality is still great, and our home made protein bar is rich in protein, delivers a solid 50 something SPC range, and loaded with fibers, and micronutrients, but it does so at an unusually high energy content.
As such I do not recommend this as a daily driver. Its a SPC snack option.
Instead, my recommendation is to store this healthy, high-protein treat in the freezer and take a bar or two when you are in the mood for a nutritionally rich, yet indulgent sweet tooth treat.
Of course, that is just my humble coach-based recommendation. If you can navigate the yum and indulgence of these high protein bars, go at it, because all of our recipes make for a really good nutritionally rich snack with that beneficial SPC and high amount of protein, fiber, and micronutrients.
Tweak one will increase the SPC.
Like with our protein balls, you can replace the blueberries or raspberries with lingonberries or strawberries for a very different taste sensation, but with slightly different SPC.
Or why not make use of all 4 for a fascinating clash of yum and delight?
Bananas are great.
But you could go from 3 large bananas down to just 1.5, and add one more large apple instead. This is a trivial change, but bananas contain vastly more energy per unit of nutrient, so it would bump the SPC upwards, and reduce the energy per unit of nutrient factor of these treats in a minor way.
Another benefit of reducing or replacing the bananas entirely is the antinutrients that exist in bananas.
This doesn’t make banana a bad fruit choice, it is an excellent stand-alone fruit. But when you mix bananas and berries, they clash to a degree, and you will end up absorbing less of the healthy nutrients in those berries.
The second tweak lowers the SPC.
Serve our homemade protein bars with some plant-based whipped cream, yoghurt, or why not our protein ice cream if you really want to indulge in a treat that´s nutritionally great and health, and fitness friendly on the SPC ranking, but dangerously hedonistic.
As always enjoy the latest SPC & protein rich creation from Strength By Fitness.
The third adjustment is the biggest one for bumping SPC.
Replace half of that flour with 50g of additional super vegan protein powder. This is more substantial change to your homemade protein bars, both for a higher SPC, but also the nutritional change, as well as a bigger reduction of energy per unit of nutrients.
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
the core pillar of high-protein & satiety in a easy to understand way.
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
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Complete view of protein, human health, exercise, and aging. RDA vs higher-protein intake, and high-SPC
Protein synthesis & its role in hypertrophy is, first of all, not the be-all, end-all of higher protein intake benefits.
So neither 1.6 nor 2.0g/kg/day represents a hard stop with no additional benefits from a higher protein intake. The reason why some people can claim that 1.6 is all that’s needed depends on how complete you want the conversation to be. But, when they make that claim, they are always, and only, talking about healthy, younger omnivores, and they are only looking at protein synthesis and hypertrophy. Seemingly doing so because they are convinced that human health, nutrition, and fitness never, ever go beyond these two things, and that everyone happens to be young, and an omnivore.
This is based on an incomplete understanding, or at least a limited perspective, on food, health, aging, and fitness.
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