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Why Protein & Homemade Protein Bar/Biscuits Recipe

How to make healthy (ier) Homemade Protein Biscuits (Chocolate Optional)

Here is one of the simple recipes that all of the online guys and girls are using (& enjoying) to increase their protein intake


These days, most people do not consume enough protein , however, the flipside is they usually consume too much saturated fat and simple carbohydrates - Remember that fat (and carbs) DON'T make you fat


The media has brainwashed the masses into thinking that consuming fat makes you fat.


When in reality a caloric excess and a sedentary lifestyle makes one overweight with a high body fat percentage.


Fats and Carbs are our energy - However there are good and bad fats as well as simple carbs


Simple carbohydrates to avoid are typically in processed foods or those with added sugar.


Adding sugar to food increases its calorie content, without providing any additional nutrition., which can lead to increased weight.


Examples of such foods include:

  • candy

  • sugary drinks

  • syrups

  • table sugar

  • fruit juice concentrate

  • products with added sugar, such as baked goods or some cereals

Whenever it is possible, people should ideally be eating whole fruits rather than fruit juice.

Whole fruits contain more dietary fibre and are a better option.

There may be some situations where these forms of less healthful, simple carbohydrates can be beneficial.

For example, many sports drinks contain large amounts of added sugar.

Manufacturers market these drinks as beverages for improving performance and enhancing rehydration.

When water is sufficient, unless you exercise for more than 60 minutes

Carbs are our energy, and as we know 'energy' is vital for our overall wellbeing. Put good stuff in get good stuff out!


Carbs will also help fuel and fill out your muscles, so we do need them!


There are also complex carbs


The healthiest complex carbs are those that have not been processed or refined, and include:


  • Whole grains such as brown (or basmati) rice, wild rice, oatmeal, and whole-grain (rather than pearled) barley

  • Grain-like foods such as quinoa (a seed) and buckwheat (a grass)

  • Starchy vegetables , including potatoes, sweet potatoes, and corn

  • Non-starchy vegetables, which includes everything from asparagus to zucchini

  • Beans and legumes like lentils, kidney beans, and chickpeas


Consume more energy than you consume? You will struggle to control or lose your weight (body fat)


If we take the average (UK) lunch for example:

Bought processed (nasty nutrient) sandwich full of cr*p and high in simple carbs and minimum protein


Usually in meal deal (back to the media and supermarket manipulation - wake up warrior) with a bag of crisps - more simple carbs - and a bag of fizzy carbonated soda - Doesn't matter if diet as it will still cause hormone (and health) issues etc due to the fact it's full of artificial sweeteners and chemicals


This makes Protein - The building blocks of life, why it's so vital...


Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the haemoglobin that carries oxygen in your blood.

At least 10,000 different proteins make you what you are and keep you that way.



If you consume enough protein - usually 1-2grams of your body-weight per day


Then you will also find that you will feel fuller for longer (why it's good to eat little and often)

So, attempting to consume more protein in your diet is the way to go


Although it's not always easy and where supplements can come into play, although not everyone needs supplements.

(for another in-depth post)






I always attempt to consume good natural sources of lean protein and ideally without supplements/shakes but they do have a place. E.G During a recent muscle building challenge I obviously needed some help with my protein intake.


This included protein shakes using a pure natural (unflavoured/sweetened) whey protein powder


So, I thought I'd also make some homemade protein bar biscuits and as mentioned they have been quite popular within out online community. Below is the ingredients etc that goes with the above 'how to make' video...



Homemade Protein Biscuit/Bars


Ingredients


One biscuit dough mix of:


  • 100 grams plain flour

  • 100grams natural organic oats

  • 30g organic butter

  • 1 Tablespoon brown sugar 1 Tablespoon caster sugar

  • Dribble of milk to mix/make dough

  • 2 scoops of natural organic unflavoured protein powder

Biscuit Mix Nutritional Value (Divide to number of biscuits you make) Cals - 1260 E.G make 10 biscuits each biscuit 126 calories (well they are biscuit/snacks so everything in moderation)

Protein - 70g (with the protein powder) 10 biscuits 7g each you get the idea

Carbs - 152g (15.2)

Fat - 35g (3.5) Saturated - 19.6g (1.96)


Adjust to YOUR protein powder and IF using chocolate DON'T FORGET to now follow/add the chocolate ingredients for all of the above dependent on how much you use



Instructions - How to make protein biscuits


Preheat oven to 375°F (190) and line a baking sheets with parchment paper or a little of the butter to oven tray

  1. Crumble 30g of butter (room temperature) into a bowl with the 100g of flour and oats

  2. Add 2 scoops of natural protein and sugar

  3. The milk will produce your biscuit dough

  4. You could add extra nuts and seeds to include even more protein (not listed in nutrient breakdown)

  5. Kneed the dough mix on a board ready to roll and shape your biscuits

  6. Add to your oven tray

  7. Bake until biscuits have golden edges (12-15 minutes dependent on how crispy you like your biscuits)

  8. Leave to cool (add chocolate optional) and ENJOY



There you go, feel free to leave comments below and share your own experience in preparing the recipe as I'd also love to see your pictures


Here are more sources of lean protein taken from a list within our online wellness warriors private group:


Good sources of protein for meals and what not: Chicken - Breast lowest fat and highest protein (Thighs/Legs etc fattier which means tastier) Lean beef/pork mince - Again lamb mince more fat Loin pork chops (gammon - similar to bacon = occasional) Lamb Chops Steak/Beef (attempt to stay under the recommended weekly 500g red meat consumption) Fish (various includes brain and omega heart health) Tuna steak Eggs (omelettes) Beans

Baked beans Tofu Lentils/pulses

Above. protein more for main meals alongside complex carbs

Below, - Other forms of protein for snacks and meal sides etc Peanut butter Nuts - Almond, Brazil, Cashew nuts Sesame and pumpkins seeds (also good fats for heart health omega's) Cottage cheese Yogurt Cheese - Keep to minimum/moderation as straight to belly - mozzarella lowest calorific cheese - Never use diet low fat cheese/foods!




Some veggie sources:



You now have some more ways to start incorporating even more lean protein within your diet


And enjoy all the benefits listed.


Anton



PS - Enjoy this one, why not grab the free warrior wellness training guide, that includes more nutritional info, recipes, and meal plans: https://anybodyspt.lpages.co/foundation-guide/


PS - Here are more sources of lean protein:



Sources: Me, Healthline, verywellhealth, diabetesuk

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