Make your own post-training recovery bars

Why buy protein bars when you can whip up these tasty recovery snacks in your own kitchen?

Easily digested carbohydrates, protein, magnesium, calcium and B vitamins make these mini recovery-bars a great post-exercise snack. Just what your muscles need!

With a few small adjustments they even can be turned into a healty dessert or guilt-free treat. The texture and taste is very similar to traditional Swedish chocolate balls, but without the added fat or refined sugar.

These mini-bars have a carbohydrate to protein ratio of 3:1, which is ideal for post-training recovery.

For dessert/treats: Skip the protein powder and rooibos tea (or water).  Roll 1 tbsp of dough into balls instead of making bars.

Here is the basic recipe:

Recovery Mini-bars

  • Servings: makes approx. 5 mini-bars
  • Difficulty: easy
  • Print

Calories per bar: 192 Kcal, barely 10% of a 2000-calorie diet
Macronutrients per bar:
29g carbs (of which 22g are naturally occurring sugars), 10g protein, 4g fat
Micronutrients: Calcium, Magnesium, Vitamin B6, Vitamin A, Folate and more

Ingredients

  • 200g fresh dates (seeds removed) – preferably at room temperature
  • 200ml rolled oats
  • 100ml (45g) soya or whey protein powder (85% protein)
  • 50ml grated coconut + extra for rolling
  • 1 tablespoon high quality, unsweetened cocoa powder
  • ground seeds from 5 green cardamom pods (or 1 1/2 teaspoons cardamom powder)
  • 1 1/2 tsp powdered cinnamon
  • 1/2 teaspoon powedered vanilla pod (or 1 teaspoon vanilla extract)
  • 50ml rooibos tea or water

Directions

  1. Mash or knead the dates into a dough. This step will be easier if the dates are at room temperature.
  2. Add the dry ingredients and work them into the date dough.
  3. Divide the dough into 5 equally sized portions and shape them into bars or squares.
  4. Place the bars in the refrigerater for at least 1 hour before serving. This gives them a firmer texture.

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