It’s important to replenish, especially carbs and protein, after a workout since we deplete the glycogen in our muscles and breakdown, and can even damage, some of the proteins in the muscles.
After we exercise our body goes into repair mode replenishing the glycogen and rebuilding those muscle proteins. So it’s important for us to eat some of these nutrients to help our bodies recover faster.
I typically make myself a whole-food smoothie that I bring along and drink on the way home in the car. But sometimes I like to change it up with a protein bar, to satisfy that urge to chew vs drink.
I’ve tried many different protein bars on the market. While some of them may taste good, when I read the ingredients I’m horrified. Let’s be real, most of these bars are not real food. In addition to the fact they are loaded with chemicals, preservatives and highly processed ingredients, they usually have a ton of added sugar.
So I’ve been looking for a tasty, healthy, low-sugar, whole food protein bar recipe. I finally found a winner and wanted to share it with you.
It’s an easy no-bake recipe that your whole family can enjoy. Great for post workouts, a quick snack, or an after school treat for the kids.
Coconut Banana Protein Bars
1 cup coconut flakes (I like Bob’s Red Mill brand)
1.5 cups almond flour or almond meal (I use Bob’s Red Mill)
2 tablespoon chia seeds
1/2 cup raw almond butter
1 whole banana smashed up using a folk until smooth
1 scoop of protein powder (I like Precision All Natural Whey)
1 teaspoon xylitol (I like Xyla brand)
1/4 teaspoon sea salt ( I like Real Salt brand)
1 teaspoon cinnamon or favorite spice
1/2 teaspoon vanilla extract
For a chocolate option you could add 1-2 tablespoons of cacao powder.
Place all the ingredients into a medium sized bowl. Use your hands to mix all the ingredients together. Place the bowl with the well-combined ingredients in the fridge for ten minutes to set.
Cut two pieces of parchment paper – about 20 x 18 inches each. Place the ball of dough in the centre of the bottom piece of parchment. Place the top parchment on and with a rolling pin, start to roll out the dough. You might want to work it with your hands first to get it warm and sticky. Roll out the dough until it is about half-an-inch thick. Then slice the bars. I get about 24 bars out of my batch.
Keep them in the fridge and they’ll last for about a month. You can also double the batch and freeze.
Cal: 102, Fat: 8g, Carbs: 5g, Protein: 4g
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