Welcome to the Expert Q&A Section for November 2007. There's no arguement that your diet plays a vital role in muscle development. In this section of the magazine, our resident diet expert Doug Lawrenson answers a question sent in by one of our subscribers or forum members. If you have question you would like Doug to answer here, head over to our muscle building forum and post your question in this thread.
November Diet&Nutrition Question:
Can I use a protein bar as a meal?
Answer:
Protein bars can be a convenient way to obtain nutrients if you are on the go and haven’t got time to stop what you are doing to have a meal. But be wary of the advertising of bars as they may not contain exactly what the label says. Most protein bars also have vitamins and fibre but can be loaded with sugar or coated with chocolate. When looking at protein bars make sure they don’t contain high levels of fructose, corn syrup, juice concentrates and worst of all hydrogenated fats. Any bars that have high concentrations of sugars or sweeteners can cause a rise in insulin levels that would create low blood sugars and cause a sugar crash after about an hour of eating. Bars that contain sweeteners and preservatives can also cause health problems.
Home made protein bar recipe.
- 3 1/2 cups quick oats
- 1 1/2 cups powdered non-fat milk
- 4 scoops low carb chocolate or vanilla protein powder
- 1 cup sugar-free maple syrup
- 2 egg whites, beaten
- 1/4 cup orange juice
- 1 teaspoon vanilla
- 1/4 c. natural applesauce
Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. The 9x12 baking dish will yield thicker bars.
Mix oats, powdered milk, and protein powder in bowl and blend well.
In separate bowl, combine egg whites, orange juice, applesauce, and the sugar-free syrup and blend well. Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to normal dough. Spread batter onto pan and bake until edges are crisp and browned. Cut into 10 bars and store in airtight container or freeze.
Nutritional Information Per Bar: Calories 157, Carbs 23g, Protein 15g, Fat 5g, Fibre 4g
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About Doug Lawrenson:
Doug Lawrenson is our resident diet guru & fitness over on the Muscle&Strength Forum. Doug has had experience as a bodybuilder, coach and judge at national competition level. If you have questions for Doug or need some advice you can chat to Doug on the forum. Doug is on the forum almost every day!
Doug has written some in-depth and informative articles that have been featured on Muscle&Strength.com. To read some of his articles, check out the diet & nutrition articles section of this this website.
