While machines and barbells have their appeal, there’s no denying the benefits of training with dumbbells. For one, it helps identify imbalances so you can strengthen weaknesses. That goes for any body part, like dumbbell back exercises, but even more so for unilateral (single-sided) work like you’ll do during dumbbell triceps exercises.

Contrary to what folks who spend all their time at the curl station will tell you, the triceps—not the biceps—are primarily responsible for adding size to your arms. And you don’t have to spend five days a week benching to get the coveted horseshoe shape either. A straightforward triceps workout with dumbbells, like the one below, is a simple yet effective way to get bigger arms. 

Our list of dumbbell triceps exercises targets all of the triceps heads with movements you’re probably already familiar with. Some, like the Tate press, can improve your lockout on bench presses, while the underhand kickback provides some extra grip and forearm training.

Muscles Worked in a Dumbbell Triceps Workout

The triceps are a large muscle in the back of the upper arm responsible for the horseshoe shape you often see on the arms of bodybuilders. While massive tris are aesthetically pleasing, they also have a functional purpose—they’re in charge of straightening your arm and extending the elbow joint. The triceps complex is made up of three different heads: lateral, long, and medial.

• Lateral: Located on the outside of your arm, the lateral head is considered the strongest of the three triceps heads. It’s responsible for straightening your arm at the elbow and contributes to the muscular look of your upper arm.
• Long: The long head is the largest of the triceps heads. It helps with straightening your arm at the elbow joint and plays a key part in your shoulder’s ability to extend.
• Medial: Below the long head and above the elbow sits the medial head. The smallest of the three heads, the medial is crucial for both strength and stability in your arm.

Related: 50 Best Chest Exercises for 2024

Best Triceps Workout With Dumbbells

Directions

Perform the exercise pairs (marked “A” and “B”) as supersets. You’ll do a set of A, then a set of B before resting. Repeat for all the prescribed sets. Exercises 3 and 5 are done with conventional straight sets.

1A. Neutral-Grip Dumbbell Press

How to Do It

1. Hold a dumbbell in each hand and lie back on a bench, to start. 
2. Hold the dumbbells at shoulder level with palms facing each other. 
3. Press them over your chest and return back to the starting position.
4. That’s 1 rep.  
5. Perform 4 sets of 8 to 12 reps.  

1B. Lying Triceps Extension

How to Do It

1. From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. 
2. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. 
3. Extend your elbows, keeping the same angle with your upper arms. 
4. That’s 1 rep. 
5. Complete 4 sets of 8 to 12 reps, resting 120 seconds between sets. 

2A. Tate Pres

How to Do It

1. Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest, and palms facing your feet, to start. 
2. Point your elbows outward and bend them to lower the weights almost to your chest, so they make L shapes. 
3. Extend your elbows. 
4. That’s 1 rep. 
5. Perform 4 sets of 8 to 12 reps. 

2B. Underhand Kickback 

How to Do It

1. To start, stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. 
2. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.
3. That’s 1 rep. 
4. Complete 4 sets of 8 to 12 reps, resting 120 seconds between sets. 

3. One-Arm Overhead Extension

How to Do It

1. Hold one dumbbell and raise your arm behind your head with your elbow bent, to start. 
2. Extend your elbow to point your arm straight overhead. 
3. Perform 4 sets of 8 to 10 reps on each side, resting 120 seconds between each set. 

4A. Incline Triceps Extension 

How to Do It 

1. Set an adjustable bench to a 30- to 45-degree incline and lie back against it with a dumbbell in each hand, to start. 
2. Press the weights over your head and let your arms drift back so they point at an angle and you feel a stretch on your triceps. 
3. Bend your elbows and lower the weights behind your head. 
4. Now extend your elbows. 
5. That’s 1 rep. 
6. Perform 4 sets of 8 to 10 reps. 

4B. Close-Grip Bench Press

How to Do It

1. Lie back on a bench with a dumbbell in each hand, to start. 
2. Press the dumbbells into each other as hard as you can, as if you were crushing something in between them. 
3. Keep the tension as you lift the weights over your chest before bringing them back down to the starting position. 
4. That’s 1 rep.
5. Complete 3 sets of 8 to 12 reps. 

5. Dumbbell Pullover 

How to Do It

1. Lie back on a bench holding a dumbbell with both hands over your chest, to start. 
2. Brace your abs and pull your rib cage down. 
3. Extend your arms behind your head until you feel a stretch in your lats, and then pull the weight back over your face. 
4. That’s 1 rep. 
5. Perform 4 sets of 10 to 12 reps. 

Can I Build My Triceps With Just Dumbbells? 

Yes, dumbbells are versatile tools that can successfully target all three heads of the triceps. Unlike compound movements like bench presses, dumbbell tricep exercises can better target specific parts of the tricep muscle to create a more balanced look. Different movements can also be utilized to build out the different heads—Skull crushers for the long head, close-grip dumbbell presses for the lateral head, and so on. 

Related: 50 Best Leg Exercises for 2024

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Whether you’re building your collection or you’re in search of your first daily pocket knife, Amazon is the top spot to look for a great deal. Although it might not be the retailer that first comes to mind, Amazon has been unleashing eye-popping discounts on all kinds of highly-rated knives, especially those from Smith & Wesson, Gerber, and Victorinox. Right now, the retailer also has select Kershaw pocket knives on sale, and what might be its best-looking one just had its price sliced in half.

The Kershaw Leek Pocket Knife is on sale for $50—a 50% discount on its normal price of $100. This slim, compact folding blade is a sure bet for both quality and style: Hundreds are sold on Amazon every month, and it has earned over 1,000 five-star ratings from shoppers who call it “sturdy and stylish” and note that it “feels good in the hand.” This knife is on sale in Kershaw’s BlackWash color—one of the brand’s most intricate-looking finishes—and right now, Amazon has the best price available.

Kershaw Leek BlackWash Pocket Knife, $50 (was $100) on Amazon

This Kershaw knife is made in the US and features a 3-inch, drop-point plain-edge blade. The blade itself is crafted from Sandvik 14C28N stainless steel, which gives it superior edge retention and also makes it easy to resharpen. It wears a black oxide coating for sleek looks and added scratch resistance. The blade is paired with a tough stainless steel handle that’s also coated in BlackWash, and the handle features a reversible pocket clip, so you can carry the knife on either side, tip up or tip down. The Leek is equipped with Kershaw’s SpeedSafe design, so you can safely open the blade with one hand, and the frame lock and tip lock keep the blade secure and in place whether it’s opened or closed. Like any good pocket knife, it’s also super portable: It measures just 4 inches long when closed, and it weighs a paltry 3 ounces.

Amazon reviewers have heaped praise on the Leek in BlackWash, highlighting its sturdy build and excellent functionality. “For a daily carry, nothing compares to this little Kershaw,” one shopper said. “It’s simply the best pocket knife I’ve ever handled.”

Related: Thousands of DeWalt, Levi’s, and Asics Deals Are Live Ahead of Amazon’s October Prime Day—Shop These 6 ASAP

“It is a thin, no-BS efficient cutting tool,” said another shopper, who added that it’s “easy as hell to sharpen and effective at cutting.”

A quality blade like the Kershaw Leek will last for years to come, and at half off, it’s an especially worthy investment. But don’t wait around on this one: These knives are selling fast, and a deep discount like this likely won’t last much longer.

Getting sick on vacation isn’t a unique experience, but according to a lawsuit in the U.K., nearly 1,000 British tourists have similar vacation illness stories in common. 

A new report in The Telegraph outlines the class-action case being brought by 926 people who have visited luxury hotel resorts in Cape Verde in the past three years. The suit claims that travelers who have stayed here have come down with infections like shigella and salmonella, leaving some bedridden for the duration of their trip. 

A total of 806 people came forward with their stories in 2022. They were followed by 65 in 2023 and 55 so far this year. 

“The sheer volume of clients we’re continuing to see coming forward having fallen ill during stays in Cape Verde over the last three years is incredibly concerning,” lawyer Jatinder Paul, who’s representing the upset tourists, told The Telegraph. He noted that the amount of people speaking out shows there’s a much deeper issue here. 

“The numbers involved show that these aren’t isolated incidents. The fact that significant numbers are still approaching us with similar firsthand accounts points towards a worrying picture of ongoing illness that shows no sign of ending,” he said. 

“Those we represent rightly have a number of concerns over how such illnesses have occurred over such a period of time,” he added. “Gastric illness can result in long-term health problems or even death, and the fear is this could end in tragedy if something isn’t done to address the underlying causes.”

Cordelia Plummer, 56, is one of those concerned tourists, as she herself noticed that food was often served uncovered and lukewarm. 

“What was meant to be a dream two weeks on a wonderful island turned into a holiday Ian and myself will now do our best to forget,” she said. “What started as headaches and a feeling of nausea, became the worst sickness and diarrhea I’ve ever known. I think everyone has probably had an upset stomach at one time or another, but I have never felt so ill.”

You might want to check the reviews of your next hotel for any possible food issues. 

Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

Outdoor enthusiasts who may have missed out on the mega deals from Amazon Prime Day earlier this year officially have a second chance to save on gear thanks to October’s Prime Big Deal Days 2024. Amazon will officially kick off its fall sale event on Oct. 8, and while that might be days away, some sellers are already slashing prices on useful camping and hiking gear to give shoppers a head start.

Amazon’s camping deals run the gamut, with tremendous price breaks on everything from everyday carry products to giant tents and even popular hiking boots. Tons of great pocket knives from brands like Kershaw, Gerber, and Smith & Wesson have already been marked down and are ready to complete any gear kit while sleeping and camp shelter essentials from Therm-a-Rest and Eureka are already up to 44% off. Some of Amazon’s most popular hiking footwear from Merrell, Keen, and Columbia can be picked up for as low as $65. After Men’s Journal shopped through the early camping deals of Amazon’s Prime Big Deal Days, we found these six that are worth getting ASAP.

Kershaw Misdirect Pocket Knife, $26 (was $38) at Amazon

Finding the perfect high-quality pocket knife can be difficult in a sea of false promises and dull blades, but shoppers have given Kershaw’s Misdirect knife over 1,600 five-star ratings and unanimously agreed that it’s extremely durable, sharp, and ergonomic. It’s perfect for a variety of use cases including camping, hunting, hiking, and more. With the discounted price, it is the type of knife that can be purchased in multiple quantities to have throughout a house, or given as a gift. 

Keen Nxis Explore Mid-Height Waterproof Hiking Boots, From $89 (was $180) at Amazon

For decades, Keen has set a gold standard for high-quality hiking boots including the Nxis Explore line, which provides a high amount of comfort, durability, and waterproof protection. Best of all, this updated version of the shoe includes an all-terrain grip with 4mm rubber lugs, as well as a higher-quality leather wrap. Keen’s midsoles are also incredibly comfortable, and provide the shock absorbency you need for navigating a difficult trail all day.

Therm-a-Rest NeoAir Topo Luxe Sleeping Pad, $137 (was $190) at Amazon

A good night’s sleep is critical when camping because it provides the energy and endurance needed for the next day. Therm-a-Rest has nearly perfected the sleeping pad with its NeoAir line, which provides all-night comfort and elevation to keep campers dry, comfortable, and warm. This new NeoAir sleeping pad measures 25-by-75 inches, providing tons of room and comfort while minimizing heat loss, especially in cold climates. It features a TwinLock air system that allows it to quickly inflate or deflate, and it even comes with a helpful sack for storage. 

Eureka! Copper Canyon LX 6-Person Tent, $167 (was $300) at Amazon

Campers looking to upgrade or expand their go-to tent may be saying “Eureka!” when they discover this spacious six-person shelter. With helpful design features such as mesh pockets, overhead gear storage, steep walls, and a fiberglass/steel frame, this tent checks all of the boxes for a comfortable and quality campsite companion. Best of all, at just $167, it won’t break the bank. With hundreds of positive reviews, it’s easy to see why this tent is a customer favorite.

Anker SOLIX C1000 Portable Power Station with Water-Resistant Carry Bag, $550 (was $1,068) at Amazon

It’s always nice to disconnect when heading out for a hiking or camping trip, but having power on hand can add to the comfort and safety of everyone on the trails. Anker’s Solix C1000 Portable Power Station features 11 total ports for AC, UBS-A, USB-C, and other cables, as well as an incredible 1,056-watt hours of capacity, which can refuel everything from phones to drones and even charge mini fridges for hours. This bundle includes a waterproof case as well, which offers convenient and safe storage from the elements heading into wetter seasons.

Consciot Battery Powered Camping Lights, $26 (was $35) at Amazon

This top-selling set of camping lanterns provides a ton of bright light in an easy-to-pack size. Each lantern has a sliding scale of brightness with a dimming feature as well as the ability to provide different color temperatures to set the desired mood. The lantern also has a strobe button which can be helpful for emergencies or to get the attention of others at night. Shoppers have shared that these lanterns are also great for emergency use, especially in hurricane preparedness kits.

Pamela Anderson was first introduced to many households across the country as lifeguard C.J. Parker in the hit TV series Baywatch. Wearing a swimsuit was a part of Anderson (and C.J.)’s job description, but it wasn’t exactly something Anderson fully enjoyed. 

The Barb Wire star opened up to Glamour in a new interview looking back on her decades in the spotlight and reflecting on where she is now in her life and career. In recent years, the former Playboy Playmate has been appearing in public with a makeup-free face, signaling a major shift from her long-established blonde bombshell image. 

That reputation, she said, haunts her to this day. “Even when I hear my name, I don’t like it. I have a negative connotation with it,” she confessed. “I still have a stereotype of myself almost. And so it’s been hard work to try and get rid of that because I’m a woman.”

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Her self-consciousness went beyond just her name, as she also struggled with how she saw her body in the mirror. It’s only now, at age 57, that she feels liberated when wearing a swimsuit. 

“I feel like [now] it’s the first time in my life where I feel like if I’m wearing a bathing suit…I feel fine about myself. It’s so freeing,” she said. “It’s so crazy because sucking in…or trying to live up to this crazy expectation of what people want you to look like or be as you get older, things change.”

“I’m lucky because I’ve never really had to worry about my weight or anything like that, but I just… [have] never been 100 percent confident,” she added. 

It’s been a journey, but the destination was worth it for Anderson. “I’m finding I feel more comfortable in my skin now than I probably have in the last 30 years. But I didn’t realize it until now,” she said. 

“I think, instead of trying to be this polished person, I’d rather be raw,” she concluded. “I’m definitely much happier now.”

Sharing my full thoughts on Organifi Gold and if it’s worth the hype. If you’re interested in trying any of the Organifi products, this affiliate link will auto-apply my discount code for 20% off.

Hi friends! How are you? How was the weekend? It was a busy one as usual, but it was great. I’m just crossing my fingers that Tucson will finally get the “it’s fall, ya’ll” memo and cool the heck down. It was 108 this weekend!

From late October through May, the weather around here is pretty great. It’s almost like Tucson is reverse hibernation – we hide in the pool and AC all summer – and when cooler weather hits, we’re freeeeeee. It rarely gets *too cold* around here, and the snowbirds descend here in droves, ready to drive 25mph all over the city.

There are so many things I love to do when it finally cools down: more outdoor adventures, hiking, long walks with Maisey, outdoor events and dining, and curling up at night with a mug of my favorite nighttime beverage: Organifi Gold.

(Joggers are here // tank is here)

Organifi Gold Review: Is It Worth the Hype?

It’s done posts on Organifi product reviews and Organifi green Vs AG1, so it was time that Gold got its own feature around here.

What Is Organifi Gold?

Organifi Gold is a superfood blend designed for relaxation, sleep support, and potential inflammation reduction. It’s a blend of natural, organic ingredients, and includes adaptogens (which can help our body’s response to stress), magnesium (which can be very calming for the body and brain), and warming spices, like cinnamon, ginger, and tumeric, which can help with inflammation.

I decided to try Gold years ago, mostly as a cocktail or wine replacement. I wanted something to drink at night that would give me the warm cozy feeling without the disrupted sleep and tired morning to follow.

Ingredients in Organifi Gold

Turmeric: Known for its anti-inflammatory properties.

Reishi Mushroom: Supports relaxation and sleep.

Ginger: Promotes digestion and reduces nausea.

Lemon Balm: For stress and anxiety.

Turkey Tail Mushroom: Boosts immune function.

Cinnamon: Adds flavor and has antioxidant properties.

Coconut Milk Powder: This gives it an awesome creamy texture

Black Pepper: Enhances absorption of turmeric and other nutrients.

One of my favorite things about Organifi is that they use ingredients are certified organic, vegan, gluten-free, soy-free, and non-GMO.

They have SO many products for different functions in the body, and I love trying their newest offerings. (I LOVE the Shilajit gummies and they recently released a prebiotic gummy!)

How much does Organifi Gold cost?

The standard price for a container (30 servings) is around $70, but you can snag them with my discount using this link.

Compared to similar products in this market, I feel like this price is average, but for exceptional quality. AG1 for example is more expensive, but other products can be found at Whole Foods and Sprouts that I don’t love quite as much.

I think for the cost, it’s absolutely worth it for the quality of ingredients and the potential benefits. A standard container can last for 1-2 months, depending how often you use it. I don’t drink it every night, but I will when I’m feeling particularly stressed and really want a good night’s sleep.

Potential Benefits of Organifi Gold

Supports Relaxation and Sleep:

Reishi mushroom and lemon balm can be incredibly calming, in addition to magnesium. Many of us are deficient in magnesium (especially when calcium levels are high!), so I try to add it in where I can.

Anti-Inflammatory Benefits:

Turmeric’s anti-inflammatory potential is well-known, and this is one of my favorite ayurvedic spices.

Digestive Health:

Ginger and cinnamon help soothe digestion.

My personal experience with Organifi Gold

I first tried it years ago and was instantly hooked. I feel like it’s when golden milk lattes started to become more popular, and I wanted to try one without the caffiene. This one is relaxing, so delicious – I love the light coconut flavor and warming spices – and it made me feel calm and relaxed after a particularly stressful day. It’s also worth mentioning that I hate most artificial sweeteners and the sweetness of certain *health food* products and drinks. This has a light monk fruit, which isn’t too sweet, and isn’t bitter at all.

Is Organifi Gold Worth It?

I think it’s absolutely worth it, especially if you’re looking for a cozy nighttime drink that isn’t alcohol, and isn’t necessarily tea. It’s also a little sweet, so it could be like a dessert after a meal, too. I think for the convenience it’s worth the cost, since you have all of these potential benefits in an easy-to-make blend. It’s versatile, and can help support your wellness goals, whether that’s decreasing stress, improving sleep, general wellness support, or working to reduce inflammation.

Ways to Enjoy Organifi Gold

Mixing with Warm Water or Almond Milk: This is one of of my favorite soothing nighttime drinks.

Add to Smoothies: Enhances taste and nutritional value. I would just have this late-afternoon instead of in the morning, since the magnesium is calming and may make you feel a little more tired and relaxed.

Warm Latte: Combine with warm coconut milk and decaf coffee for a creamy, spiced latte.

In Recipes: You could absolutely use this superfood blend in baked goods like muffins and cookies.

Discount Code for Organifi Gold

My code is FITNESSISTA for 20% off your oder; this link will automatically apply the code! I highly recommend trying the Red Juice, Green, Harmony, Shilajit Gummies, or NEW Better Biome gummies, depending on your goals.

If you’ve tried it, I’d love to hear your thoughts!

What’s your favorite cozy warm drink when the weather cools down?

xoxo

Gina

More:

Homemade turmeric face scrub

Morning detox drink with turmeric

Sleep hygiene hacks

The post Organifi Gold Review: Is It Worth the Hype? appeared first on The Fitnessista.

Hi friends! Happy Friday! What’s going on this weekend? We have a new baby in the family! I’m so so excited for Trevor and Danielle, and of course, can’t wait to get those baby meals going. Other than baby excitement, we have a lot going on this weekend. Liv is getting her solo choreography, P has a basketball game, it’s fall festival, Liv and I have a National Charity League event, aaaand we’re meeting up at the movies with some friends. I’m hoping we can sneak in Halloween decorations, too! I’d love to hear what you’re up to.

SO pumped to announce the winner of our September giveaway. She’s getting a whole boatload of wellness goodies 🙂 Congrats to Jamie J.! I’ll be reaching out with the details on how to claim your prize.

Stay tuned for our October giveaway and my annual Favorite Things giveaway will be coming up soon, too.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

(Older Anthro dress)

9.27 Friday Faves (and a giveaway)

Fashion + beauty + random:

Huge Madewell sale! I love Madewell but especially love it for fall. They always have amazing boots, fall dresses, and sweaters. It’s 25% off for Insiders – you simply sign up with your email address – and an extra 40% off sale.

Some of my top picks from the sale:

Perfect everyday flats

The perfect vintage wide leg jean (but not toooo wide).

This wool blend sweater.

These huggie earrings.

A papreclip chain bracelet.

Sleeveless vest mini dress.

Everyday loafers.

I love a button-front dress.

This denim skirt is so cute with button-up tops, sweaters, and flats.

This sweater polo tee.

Obsessed with these knee-high boots.

Flower statement stud earrings.

Oliveda F59 restock! SO many of you snagged “Botox in a bottle” and I can’t wait to hear how you like it. It’s currently sold out, but so many of my other faves are in stock, like the Olive Peeling (LOVE this for weekly exfolation), my favorite luxe night cream, shower gel, what makes my teeth feel fresh and clean each morning, and our amazing Vitamin C serum.

Copying this nail color at my next appt.

Read, watch, listen:

Watch the full senate hearing from this week here! I’m so fired up after this incredible event, and so thankful to the powerful and eduated voices that spoke. From one of my favorite MDs to follow online, Dr. Casey Means, to Jillian Michaels, Vani Hari, and Max Lugavere, it makes me hopeful that true change will happen here in the states. This isn’t a partisan issue; we all want our kids to have the opportunity to live healthier lives. There’s no reason why the quality of our food should be so poor compared to other countries. I’ll be doing a full podcast episode about my thoughts on all of this next week!

Let your children see you slow down.

Fitness, health, life, and good eats:

I went to San Diego last weekend to attend the Lagree Level 1 certification workshop at DEFINE. I’m not quite sure what I’m going to do with this new information… but if anyone is looking to invest in a Tucson Lagree studio, let me know! (Kidding but not really lol.)

The best part of it was spending time with Betsy! We Lagreed it up, and also had amazing San Diego food, and I slept in their guest room (where I binged multiple episodes of Emily and Paris each night. It was a glorious treat!!)

If you’re looking for apple recipes, here ya go!

Three upbeat workout playlists.

Alright, we’re off to fall festival!

Have a happy weekend and I’ll see ya soon.

xoxo

Gina

The post 9.27 Friday Faves appeared first on The Fitnessista.

Sharing a super delicious and healthy homemade peanut butter protein bars recipe! Perfect for meal prep and grab-and-go snacks. Plus, they’re gluten-free and dairy-free.

Hey! How are you? I hope you are having a great week! With so much going on around here, this week seems to be flying by. Between work and things with the kids, my days have been especially hectic, so I’ve been reaching for quick and easy meals and snacks. Which brings me to today’s post.

How about a little protein bar with your morning coffee?

I love protein bars as an on-the-go snack because they’re healthy yet delicious. At the same time, I don’t usually love the ingredients for many store bought protein bars. My top bars right now are these good! bars (which are impossible to find; usually Sprouts has them), Aloha, and the chocolate whole food bars.

Homemade peanut butter protein bars

While it is possible to find tasty ones with good ingredients, they can also be a bit on the pricey side! Making them at home instead is so easy, way less expensive, and they don’t require a lot of time in or any cooking or baking skills. Peanut butter is one of the most popular ingredients used in protein bars (and one of my fave flavors!), so today, I’m sharing a peanut butter protein bar* recipe that you can make at any time!

*You can also make fun and delicious peanut butter protein balls using this recipe!

What Is A Protein Bar Good For

A quick snack when you don’t have time for a full meal

Sometimes it gets busy and instead of skipping a meal because you don’t have time to make a full meal, I’m ALL about relying on convenience. If these are in the fridge ready to go, you can enjoy one along with a hard-boiled egg or an apple – it’s perfect if you don’t have time to actually cook anything. Is it a substitute for a real meal? Nope! Buuuut it can give you extra fuel and nutrients when you’re on a time crunch and in a hurry.

For travel

I love wrapping up a homemade protein bar and popping it in my tote bag when we’re traveling, along with the usual suspects: jerky, tea, an apple, some chocolate, LMNT packs, trail mix, and a tuna pouch. I can never find any of my go-to protein bars at the airport, so it’s nice to have one on hand that you know you enjoy.

Post-workout fuel

These are great if you’re heading to the gym and then have to head straight to an appointment or back to work. As a pre- or post-workout snack, these homemade protein bars give you a burst of protein, carbs, and healthy fats, plus they are portable and don’t make a mess. 😉

Late-night snacks

Despite what you may have heard, it is not harmful to eat before you go to bed if it’s macro-balanced. Sometimes if you’re hungry, you may need a bit of protein and carbs to prevent a glucose crash in the night, disputing sleep. Just make sure that it’s balanced and not too sugary, which makes these bars an excellent choice. More of my favorite pre-bedtime snacks include hard-boiled eggs and some fruit, yogurt with some grain-free granola, and deli meat rolled up with hummus.

Peanut Butter Protein Bar Recipe

Ingredients

• Vanilla or chocolate pea, brown rice, or whey protein powder (I like NOW Foods, DNS, and Truvani)
• Peanut butter (feel free to substitute with almond butter, sunflower seed butter, or other nut butter)
• Oats
• Maple syrup
• Mini milk or dark chocolate chips
• Coconut oil
• Vanilla extract
• Sea salt
• Monk fruit (*optional, but I like that its naturally sweetening, not artificial tasting )

How To Make Peanut Butter Protein Bars

Step One

Grind the oats into a flour in a high-speed blender or a food processor. You can make them into a fine flour or leave them with a bit more texture, depending on your preference.

Step Two

Add the oats to a bowl, along with the chocolate or vanilla protein powder, and sea salt, then mix well.

Step Three

In a separate bowl, stir together the maple syrup, vanilla, and peanut butter. If you want this to be less sweet, use a majority of almond milk instead of maple syrup. This also depends on the sweetness of the protein powder.

Add the wet mixture to the dry mixture, and then stir in the mini chocolate chips.

Step Four

Spread the mixture onto a 9×9 baking pan lined with parchment paper and place in the fridge to set slightly.

Step Five

Mix the coconut oil and chocolate in the microwave for about 30 seconds and stir until melted.

Step Six

Drizzle the chocolate over the bars and place back into the fridge to set, about 30 minutes.

Step Seven

Remove from the fridge and cut into bars. Keep stored in the fridge in a covered container for up to one week.

Print

How Long Do Homemade Protein Bars Last?

Most homemade protein bars will last 1-2 weeks if you store them in an airtight container in the fridge. To make them last longer, you can also store them in the freezer for up to six months.

Are you going to make these??

Please let me know how they turn out!!

xo

Gina

More of my favorite meal prep staples and healthy snacks:

Buffalo chicken dip

Homemade sous vide egg bites

Chocolate protein bars

5 high protein meal prep recipes

Chickpea curry salad

Easy meal planning for busy moms

The post Homemade peanut butter protein bars appeared first on The Fitnessista.