Types of Protein Bars for Athletes + How to Make Them at Home

November 18, 2022

There are different types of protein bars, depending on what your goals are, however diet bars do not work the same as sports supplements.

Energy bars

If you supplement your diet with any of the different types of protein bars, it is crucial to know if the energy bars you are consuming are healthy or not.

When selecting the types of protein bars you want to try, make sure that, among their ingredients, they do not contain:

  • Too much sugar

  • Corn syrup

  • Soy protein

  • Sweeteners

  • Artificial vitamins

  • Sugar alcohol

  • Trans fats

Types of protein bars

According to their nutrients, they can be:

  • Hydrocarbon energy bars. They can have up to 70% in their composition.

  • Protein bars. They have a percentage of between 5 and 20% protein.

The hydrocarbon bars are perfect for high-intensity and prolonged sports sessions, such as hiking, a marathon, or a tennis match for example.

Protein bars, on the other hand, are indicated to improve anaerobic performance, such as bodybuilding. 

According to their main ingredients:

  • Cereal. With oats, muesli, rice, corn, or wheat.

  • Chocolate. They are usually small in size and low in fat.

  • Multifruit. Usually combined with yogurt.

Here the decision depends on your taste. The cereal bars are typically pretty healthy, but if you take care of your diet, the chocolate ones can be great to treat yourself. And the multi-fruit ones offer different flavors you may find mouthwatering when needing an extra energy boost. 

Energy bars have two main purposes: to improve exercise performance and to satisfy the craving for sweets in a diet. Their composition, mainly protein, minerals, vitamins, and carbohydrates, is well measured to cover the body's needs when following a diet or needing extra energy. The different types of protein bars and the variety of flavors make this supplement a very healthy food. You can help supplement your diet with the different types of bars.

Recipes for homemade energy bars

If you watch your diet because you are active, or trying to lose weight, try these recipes for homemade energy bars. This way, you will know exactly what you're eating.

Homemade energy bar recipes

They are a great food supplement to give you an extra boost of energy at a specific moment, or during a training session. But if you don't have them on hand, try these two ways to learn how to make homemade protein bars.


There's nothing better than homemade energy bars when you lack energy for your daily tasks. These healthy sweet treats are an excellent ally for gym goers and bodybuilders who follow a strict diet regime. Simple, easy, and nutritive energy bars to satisfy every high-performing athlete's needs. 


  • 100g of bran

  • 100g of oatmeal

  • 80 g of brown sugar

  • 50g of raisins

  • 50 grams of sliced almonds

  • 30g honey

  • 30g butter

The quantities can vary if you want them to be more compact. Or if you want to make more. That will depend on your taste.

Preparation Steps:

  • Heat the butter a little to be able to work it, and mix it with the honey to make a cream.

  • Mix the oats, almonds, bran, raisins, and sugar in a bowl.

  • Add the butter and honey mixture to the cereal mixture and stir well to make it homogeneous.

  • Spread the dough on a rectangular baking sheet and flatten it so that it is well distributed.

  • Bake at 260ºF for about 35 minutes, and let cool at room temperature first and then in the refrigerator.

  • Unmold and cut the dough into bars. Ready!


If you're not really a kitchen type and want to find a way around baking, we have the perfect solution for you because the following energy bar recipe is totally baking-free. 


  • 25 dried figs

  • 100gr of cereals to your liking, muesli, oatmeal, or whatever you prefer

  • 2 tablespoons of honey

Preparation Steps:

  • Make a fig paste in your blender or food processor. 

  • Chop the cereals to make them. 

  • Mix the cereals, fig paste, and honey.

  • Spread the mixture in a rectangular mold or tupperware to make it compact and uniform.

  • Moisten the knife blade to prevent sticking and cut the bars.

  • Wrap each one individually in baking paper and place in the refrigerator for at least an hour. 

Final Word

Preparing homemade energy bars is very easy with these two recipes. You can add the ingredients you like the most, such as banana, chocolate, orange, or the combination you like the most from the energy bars you usually buy. These homemade energy bars are a healthy energy-boosting option that will save the day during weight-lifting sessions or late-night studying.