Home-Made Chocolate and Coconut Protein Bars

The more we exercise, the more protein we need to build muscle mass. Sometimes it can be hard to find a delicious high protein snack that is also healthy. Thus it is easier to reach for the carbs, which don’t do us any favours. If you look at buying protein bars you will find they are expensive and often full of additives. If you want to buy the healthy ones, you pay even more. There are also the wrappers to think about – more waste.

I developed these for our family after we all took up squash. It is a high intensity game and the boys in particular are starving when they come off the court. These are super easy to make and they hit the spot to carry you over to the next meal.

When deciding which protein powder you are going to use, it is important to make an informed choice. Powders come in different varieties:

Soy – plant-based but controversial as an ingredient as most soy is GM and consumption of soy is associated with an excess of oestrogen.

Whey – Milk-based and great for body building as it is absorbed very quickly to help with muscle recovery. It is also reasonably priced. If you are vegan or have a dairy intolerance, check out the other options below.

Pea – easy to digest and great for vegans. It also has a great amino-acid profile for a plant-based food and promotes a feeling of fullness.

Rice – plant-based and also a great choice for vegans but a poor amino acid profile.

Hemp – high in fibre and omega 3 oils and plant-based but the most expensive option.

Whey protein contains the complete amino-acid profile as it is an animal product, whereas the plant proteins are all lacking in one or more of these amino acids. For this reason, if you are choosing a plant-based protein powder, it is a great idea to get a mix in order to obtain a complete protein.

What to watch out for

The most important thing to look at when choosing a protein powder is the nutrition table on the BACK of the packet. Try to ignore the marketing at the front. Look at the grams of protein per serve (25g is optimal) and also note the sugar content and amino acid profile. Check the ingredients list and if it is high in sugar or ingredients you don’t recognise, best to put it back on the shelf.

Taste

Of course you want your powder to be mild tasting or naturally flavoured. Some can be incorporated into recipes without affecting the flavour and others can ruin the taste of your food.