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Hey fitness nerds!

First off, thanks to almost 2800 of you who are regularly reading this blog. You're awesome!

I would love to see if you could share the blog with your buddies so we can hit that 10,000 mark by July.

Today, let's talk about protein bars. Yep, those handy little snacks that seem to be everywhere.

I remember when I first started my fitness journey, protein bars were a lifesaver.

I had no idea what I was doing in the kitchen, and cooking was a chore. Protein bars made it easy to get that extra protein without the fuss. I’d always grab one on the way from the gym.

It also felt like a sweet treat after a good gym session (always give yourself rewards for good behaviour to reinforce said behaviour).

Now let’s dive into the newsletter. Read 🔽 below. 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Everything Protein Bars?

• Article Explained Simple: 0 calorie sweeteners VS Sugars

• Tips of the Day - How to keep the hunger away

• Homemade Protein Bar Recipe

Everything Protein Bars?

They’re super convenient.

Toss one in your bag, and you’ve got a snack that’s ready whenever you are. No prep, no cleanup. Just peel and eat.

Plus, they come in a million flavours, so you’re bound to find one you like. Chocolate, peanut butter, cookies and cream… you name it.

My favourite one is Shreddy Bar I am not sure if they are available anywhere else but in the UK. But they slap

Protein bars are packed with protein (obviously).

They help repair and build muscles, which is crucial after a workout.

Plus, they can be a good meal replacement in a pinch.

So what are the benefits?

• Convenience

• Nutrition: Good protein bars are balanced, giving you protein, some carbs, and fats.

• Variety: So many flavors and types to choose from.

• Quick energy: Perfect for a pre or post-workout snack.

And are there any negatives? Well, of course.

Some protein bars are loaded with sugar. Others have artificial ingredients that aren’t great for your body.

It’s easy to get hooked on them because they taste good, but they can be pricey if you’re eating them all the time.

What to look for in a good protein bar?

Check the ingredients. Look for natural ones, with minimal sugar. The protein content should be high, around 20 grams per bar is ideal. Avoid bars with a long list of unpronounceable ingredients. Whole foods are always better.

Protein bars are a fantastic tool for fitness and convenience.

Just be mindful of the ingredients and how often you rely on them. Like everything else, moderation is key.

And trust me, finding the right balance will help you make the most of these handy snacks without any downsides.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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3 tips to suppress hunger

Hunger comes in waves. It does not mean that if you are hungry now you will be hungry in an hour, even If you do not eat anything.

You might not even be hungry but you usually eat a meal at that time so your brain is expecting food and preparing the digestive system to digest.

When you are eating your body directs energy to the gut.

If it does not get any food it signals that as hunger. However, if you can push through that wave of hunger you won’t necessarily feel hungry anymore.

1. Drink water

   
   Drinking plenty of water throughout the day can help suppress hunger.
   
   Sometimes, thirst is mistaken for hunger, so staying well-hydrated can reduce the sensation of hunger.
   
   On top of that, water fills up your stomach which eases the hunger.
   

2. Eat high volume foods that are low in calories

   
   Incorporate foods that are high in volume but low in calories into your diet.
   
   Vegetables, fruits, and broth-based soups can help you feel full without consuming too many calories.
   
   These foods are high in fibre and water content, which can help you feel satiated longer.
   

3. Increase protein and fats

   
   Protein is more satiating than carbohydrates or fats, so increasing your protein intake can help suppress hunger.
   
   Include lean proteins such as chicken, fish, beans, and legumes in your meals.
   
   Eggs are great as well as the combination of protein and fat reduces hunger even more.

Vote below to choose the diet for next week’s recipe

Homemade Protein Bar Recipe (makes 10 bars)

It is hard to find diet-friendly snacks when you are busy and just want to eat something on the go.

These protein bars solve your problems

They are high in protein and fats which makes it a very filling snack.

On top of that, they taste delicious.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 220 kcal

• Protein: 12 g

• Carbohydrates: 25 g

• Sugars: 10 g

• Fat: 8 g

The Ingredients

• 240g rolled oats (2 cups)

• 120g protein powder (1 cup)

• 60g almond butter (1/4 cup)

• 60g honey (1/4 cup)

• 120ml almond milk (1/2 cup)

• 30g chia seeds (2 tablespoons)

• 30g flaxseeds (2 tablespoons)

• 50g dark chocolate chips (1/4 cup)

• 50g dried cranberries (1/4 cup)

• 1 teaspoon vanilla extract

The Instructions

1. Prepare the Dry Ingredients:

   • In a large mixing bowl, combine the rolled oats, protein powder, chia seeds, and flaxseeds. Stir well to ensure they are evenly mixed.

2. Mix the Wet Ingredients:

   • In a small saucepan, heat the almond butter and honey over low heat, stirring constantly until smooth and well combined. Remove from heat and stir in the vanilla extract.

3. Combine Wet and Dry Ingredients:

   • Pour the almond butter and honey mixture into the bowl with the dry ingredients. Add the almond milk and stir until a thick, sticky dough forms. If the mixture is too dry, add a little more almond milk, a tablespoon at a time.

4. Add Mix-Ins:

   • Fold in the dark chocolate chips and dried cranberries until they are evenly distributed throughout the dough.

5. Shape the Bars:

   • Line an 20cm x 20cm (8x8 inch) baking dish with parchment paper. Transfer the mixture to the dish and press it down firmly to create an even layer.

6. Chill:

   • Place the dish in the refrigerator and chill for at least 2 hours, or until the mixture is firm.

7. Cut and Serve:

   • Once firm, remove from the refrigerator and lift the mixture out of the dish using the parchment paper. Cut into 10 equal-sized bars.

Protein bars are a great fulfilling snack great for in the go.

Vote for the next week’s Recipe by clicking the button below

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