Strength & Science Magazine Weekly

Ok folks, here is the issue that you have been waiting for. Oh yea I got a ton of emails from a lot of very feisty readers last month. Since I didn’t include any of my favorite Protein Bar recipes last month there were a lot of hungry powerlifters just waiting to get their hands on some of these tasty protein treats. Well don’t worry; I won’t disappoint you this month as this issue is covered back to back with some of the tastiest protein bar recipes you will find anywhere. I got a ton of response from readers so I know that this series on these bars would be a hit for sure. So now you can really get out all your baking gear, throw on that apron that says “Kiss the Powerlifter”, and pull all the ingredients out from the cupboard because its time to get down and dirty with some delicious Powerlifting Protein bars that will amaze you!

Now with these recipes what you have to realize is that they are not written in stone. Yea you heard that right boys and girls. Think of them as a base from what you can build upon. You see from the recipes that I have provided you with below you can create many different recipes simply by altering a couple of the ingredients. You may want to change the fruit source, implement a different type of nut, add a little more cream if you are bulking, or reduce the water to make your bar a little less moist. So what I want you to learn from these recipes is the fact that they can be altered to suit your individual needs as well as taste. There may be some of you that like your bars soft and chewy like I do. Yet there are others that may like them a little harder. Small things like this can be easily changed by simply altering the recipe to your specific needs. For those Power Vixens out there that spend a lot of time baking in the kitchen they will know exactly what I am talking about. For the male powerlifters who don’t know a hand beater from a wrap roller then this may be a little troublesome trying to alter recipes all the while keeping a good eye on the formulation making sure you didn’t overdo or under do any specific ingredient. So if you are new to the whole baking thing you may want to stay straight and follow them word for word, but if you are the creative type then go crazy and show us what you got. By the way if you decide to go wild with altering them and it comes out good, hell send it into me and possibly we can get it in a future issue.

Power Lifting USA Protein Brownies

Ingredients:
6 scoops of Chocolate Substance WPI
4 tablespoons of heavy whipping cream
2 whole eggs
16 oz. of skim milk

Directions:
1. Combine all ingredients into blender and blend until smooth
2. Pour into microwave safe container
3. Microwave for 5 - 8 minutes
4. Remove, cover, and let set at room temperature for 20 minutes

Chocolate-Dipped Deluxe Power Bar

Ingredients:
1 cup (dry) oatmeal
4 scoops of Chocolate Substance WPI
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots (diced)
1/2 cup raisins (diced)
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoons Lite Becel margarine
3/4 cup of honey
3/4 cup Splenda
1/4 cup natural chunky peanut butter
1 teaspoon of orange or lemon extract
2 teaspoons of grated orange or lemon peel
2 cups of semi sweet chocolate chips
4 oz paraffin

Toast the sesame seeds in a frying pan for about 7 minutes
Do this until they are golden in color
Then when this is done grind them coarsely
Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes
Make sure you stir to prevent scorching
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ
Mix this combination well
Next mix the hot oats into the dried fruit mixture
Use the Becel to butter the hot baking pan and set it aside
In the frying pan, combine the honey and Splenda
Bring this to a rolling boil over medium high heat
Next quickly stir in the peanut butter, orange extract, and orange peel
Then pour over the oatmeal mixture and mix well
Quickly spread in buttered pan and press into an even layer
Then cover and chill in the fridge until firm, at least 6 hours or overnight

Orange Vanilla Protein Sensation

Ingredients:

4 cups of rolled oats (dry)
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup Lite syrup
4 scoops of Vanilla Substance WPI
6 large egg whites
1.5 cups orange juice
1.5 teaspoons of vanilla extract
1.5 cups of raisins or dried fruit (diced)

Line cookie sheet with waxed paper
Preheat oven to 325 degrees
Mix all the ingredients together thoroughly
Spread onto sheet
Press cutting lines in to make 10 pieces
Bake 15-18 minutes until golden brown
Cut apart, then cool and wrap

Strawberry Banana Power Bar

Ingredients:

1.5 cups of (dry) oatmeal
8 scoops of strawberry Nitrean (At Large Nutrition)
1/2 cup of fat free cream cheese
1/2 cup of non fat dry milk powder
6 egg whites
1/2 cup of water
2 bananas, mashed
2 teaspoons of canola oil

Directions:

Preheat oven to 325 degrees
Spray a 9x9 square pan with Pam cooking spray & set aside
In a medium bowl combine oatmeal, Protein powder & dry milk
Set aside
In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water and oil
Add the oat mixture & continue to beat until the two are combined
Pour batter into the prepared pan & bake for 30-40 minutes

No Guilt Protein Bar

Ingredients:

8 oz fat free cream cheese
6 scoops of Chocolate Substance WPI
3 cups (dry) oatmeal
1/2 cup splenda
Dash of cinnamon

Combine splenda, cream cheese, protein, and cinnamon in a bowl
Mix this with an electric mixer on high until it is smooth
Now add the oats and mix with the mixer until you have a fairly homogeneous mixture
If it is too thick add a 1/4 cup of milk
Next spray an 8x8 pan with PAM
Spread the mixture in the pan.
Now sprinkle some additional splenda on top
Place in the fridge for 3 hours.

Ingredients:

1.5 cups oat flour
6 scoops of Chocolate Substance WPI
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia
½ teaspoon salt
6 egg whites
½ teaspoon of chocolate flavoring
½ teaspoon of peanut butter flavoring
¼ cup creamy peanut butter
¼ - 1/3 cup water

Preheat oven to 325 degrees
Line a 9”x9” baking pan with wax paper
Combine all dry ingredients in blender
Process on high speed for 2-3 minutes
In a bowl, beat eggs, flavorings, and peanut butter
Now add the dry ingredients to the egg mixture
With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency
Pour batter in lined pan, spreading, or pressing dough to an even thickness
Bake for 15-20 minutes
Remove from pan and allow to partially cool
Remove wax paper and allow to cool off completely
Cut into 8-10 bars

Ingredients:

1 cup of natural peanut butter
10 tablespoons of honey
2 cups of oatmeal (dry)
6 scoops of Chocolate Substance WPI
1 cup of milk

Directions:

Ok powerlifting fanatics how are the recipes coming so far? Well I hope that they are going well. For those of you that have tried any of the above I am sure that you are happy with the results. I know what you are thinking….these are so damn good! Well you see I can read your minds so remember if you are thinking anything bad about me then I will know it. Yes oh yes I do know who you are! Anyways the above recipes provided you with some nice bars and brownies but below are some more great recipes to make your mouth water. Oh yea don’t forget that these bars are healthy too. Some are higher in carbs and fat than others but I had to include some recipes for those that are trying to pack on some weight. See all you 123 and 132 pound lifters I didn’t forget you! There are also some recipes here that use dried oats as the main source of carbs so you know you are getting a nice source of complex carbs to fuel your workouts. Another nice thing is the fact that these bars are loaded to the brim with protein. They are loaded to the max with high quality protein that is going to help build some muscle and keep you cock diesel strong! So now after a little breather you are now ready for the second half of these kick ass protein bar recipes. So get your butt back in the kitchen and get to work!

Chocolate Applesauce Bench Press Brownies

Ingredients:

4 scoops of Chocolate Substance WPI

1 cup of oat flour
¼ cup of Splenda
3 Tablespoons of cocoa powder (unsweetened)
A dash salt
4 egg whites
1 cup of applesauce (unsweetened)
3 Tablespoons of peanut butter
3 Tablespoons of water
1 Teaspoon of vanilla extract

Directions:

Cran- Raisin Protein Delight

Ingredients:

4 cups rolled oats
2 cups of dry milk
1 tbsp cinnamon
1 cup Lite syrup
6 scoops of Vanilla Substance WPI
4 egg whites
1/2 cup of orange juice
1 teaspoon of vanilla extract
½ cup raisins
½ cup cranberries
½ cup of chopped nuts

Directions:

Mix all ingredients in a mixing bowl one by one
Then in a wax paper lined cookie sheet spread the mixture out evenly
Take a butter knife and cut them into 10 squares
Put them in a 325' oven until lightly browned for about 15-20 minutes
Take it out and let cool

Ingredients:

12 tablespoons of natural peanut butter
8 egg whites
6 scoops of Chocolate Substance WPI
2 cups of toasted dry oats
1/2 cup skim milk

Directions:

Mix the peanut butter and egg whites in a bowl
Microwave on high for 30 seconds, and mix well until the mixture appears smooth
Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one
Gradually add the protein (one scoop at a time) and stir into the mixture
Next, add the milk and follow with the oats
Continue mixing until a thick 'sticky' mixture is present
Smooth the thick mixture into a 13x9 tray
Store in the fridge for 3 hours
Cut into 10 equal size bars

“Power it Up” Protein bar

Ingredients:

2 cups of rolled oats
2 tablespoons of flaxseed meal
4 tablespoons of natural crunchy peanut butter
4 egg whites and 1 whole egg
1 banana
6 scoops of vanilla Substance WPI
½ cup of almonds

Directions:

“I Am a Tight ASS” Cheap Protein Bar

Ingredients:

4 cups rolled oats
1 1/2 cups powdered non fat milk
1 cup sugar free pancake syrup
6 egg whites
½ cup of Orange Juice
1 teaspoon of Vanilla extract
½ cup of natural applesauce
6 scoops of Chocolate Substance WPI

Directions:

Preheat oven to 325
Mix all the dry stuff in a bowl
Add in the remaining ingredients and mix well
The consistency should be that of cookie dough
Spread on cooking sheet coated with non-stick spray
Bake until edges are crisp and browned

Ingredients:

1 cup oat flour
6 scoops of Chocolate Substance WPI
½ cup powdered milk
1/2 cup of Splenda
½ teaspoon salt
2 ounces unsweetened bakers chocolate
2 Tablespoons low fat Becel
8 ounces fat free cream cheese
½ cup glycerin
1 teaspoon of chocolate flavoring
1 teaspoon of raspberry flavoring

Directions:

Preheat oven to 325 degrees
Line a 8 ½ ”x11” baking pan with wax paper
Combine all dry ingredients in blender
Process on high speed for 2 minutes
Melt chocolate and butter over a double boiler
To make it easier you can use a microwave for 1 minute on med-high power
Stir until completely melted
If needed microwave an additional 30-40 seconds
In a bowl, beat cream cheese, glycerin, and flavoring
Using an electric mixer, add the dry ingredients to the wet mixture
Pour batter into lined pan, spreading to an even thickness
Bake for about 20 minutes
Remove from pan and allow to partially cool
Remove wax paper and cool completely
Cut into 10 bars

Ingredients:

1 cup oatmeal (dry)
1/2 cup fat free cream cheese
6 scoops of Chocolate Substance WPI
6 egg whites
1/4 cup water
2 bananas mashed
2 teaspoons of Canola oil
1/4 cup of natural peanut butter

Directions:

Preheat oven to 325 degrees
Spray a 9x9 square pan with cooking spray & set aside
In a medium bowl combine oatmeal & dry milk
Set aside
In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, Peanut butter, water & oil.
Add the oat mixture & continue to beat until the two are combined
Pour batter into the prepared pan
Bake the mixture for 30-35 minutes

Ingredients:

1 Packet Instant Sugar Free Vanilla Pudding
1.5 cups of Oatmeal (dry)
4 Tablespoons of Natural Peanut Butter
6 scoops of Vanilla Substance WPI
1 cup of Skim Milk

Directions:

Mix the dry ingredients together
Now add in the peanut butter
Mix it as much as possible
It should end up a dry mixture with an even distribution of the peanut butter
Slowly add the milk until you get a moist mixture
Mix thoroughly and place in baking tray
Place in the fridge for 3 hours

Here you have it power mongers some of the best tasting protein bar recipes that you will find this side of the galaxy. Once you start making them I can guarantee that you will need to make at least one batch every week. Trust me they become addicting and a few days without them and you will be craving them for sure…just wait and see. So give these recipes a try and see what ones are your favorites. Well if you are like me then you will like them all because they are all really good. So after a hard day at work and a tuff workout in the gym don’t reach for the candy bar or piece of cake, instead wrap your hands on one of these nutritious and healthy protein packed power bars that will actually do something for your performance instead of just adding a roll of flab around your waistline!