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The Ultimate 30-Day Beginner's Guide To Fitness Day 15

The usefulness of protein powders doesn't end with shakes. Today, you're going to learn about other ways to use protein in your diet, so you'll have healthy workout fuel no matter where you are!

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So you've heard the arguments about higher-protein diets improving body composition and training results. Now you've decided to get more protein in your diet. That's a great start! But how do you do it?

The most obvious answer: Bring on the shakes! Great first step, however, as anybody who's ever sniffed their shaker cup after it was forgotten in the car for a couple of days (or weeks) knows, shakes come with some risks and limitations. That's where other portable protein options can be helpful. Luckily, there are many of them!

Kathleen gives the lowdown in today's video.

Ultimate 30 Day Beginners Guide To Fitness: Day 15
Watch The Video - 03:18

Day 15 challenge

  • Learn more about protein bars.
  • Make a homemade protein bar recipe that you can enjoy over the week to come.

Go Pro!

Are you ready to expand your protein horizons? OK, let's dig in. Aside from powders, one option is ready-to-drink protein shakes, or RTDs. Their advantages are clear: convenience. You just crack it, drink it, and toss it.

Protein Shake for Lean Muscle Support Go Now!

The potential downside is that some varieties are like mini-milkshakes due to their sugar and caloric content. In a pinch, though, these can be a lifesaver, particularly if you're somebody who likes to know exactly how much protein you take in at a time.

Option two, as Kathleen said, is protein bars. Grocery stores and convenience stores are packed with them, and they all claim to be healthy. So are they? In many cases, not really. Even more than RTDs, bars require you to pay close attention to ingredients, because numerous varieties are just glorified candy bars. This is why people who are in the know often buy their whey powder in bulk and then make their own delicious bars!

In its 15-year history, has published innumerable recipes for homemade protein bars, pastries, and guilt-free desserts. Some of the most coveted come from Jaime Eason's LifeFit trainer, whose followers swear by her pumpkin protein bars and cinnamon swirl protein bread.

One of our most popular recent recipes—well, a bunch of them, actually—come via Anna Sward. Her toasted coconut and vanilla whey protein bars never fail to earn rave reviews.

Kathleen's own protein recipe bar is definitely worth your consideration, too. Here it is!

Soft & Delicious Protein Bars


Almond flour (or any kind of flour) 1 cup

Vanilla protein (or any flavor) 2 scoops

Baking soda 1/2 tsp

Salt 1/2 tsp

Cocoa 4 tbsp

Egg whites 2/3 cups

Unsweetened apple sauce 8 oz

Water 4 oz

Sugar (any kind) 1/4 cup

  1. Mix the dry ingredients in a bowl first.
  2. Mix in the wet ingredients.
  3. Grease a 7x 11" pan.
  4. Bake at 350 for about 30 minutes.

Nutrition Facts
Serves 21
Amount per batch
Calories 1,289
Fat62.4 g
Carbs253.2 g
Protein93.5 g

Soft & Delicious Protein Bars PDF (69 KB)

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