Late-night cravings. I think maybe every person has them. Here’s a nice science-ey reason for why that may be. Even before reading that article, I would always say, “Man, I either want a steak at night or a giant peanut butter cup before going to sleep.” I used to think I had some unexplained sodium deficiency in college, as my roommates can attest, I used to drink hot sauce at night because of it’s high sodium content (not one of my finer moments.) Anyway, I decided to go ahead and make a homemade casein protein bar that tastes like a peanut butter cup and a homemade casein protein smoothie that tastes like a peanut butter and jelly sandwich. Mouth watering yet? Yeah, I thought so.
Your first question may be, “Cal, why do these snacks have casein protein in them…and what exactly is casein protein, and um, how do you pronounce that?” All legitimate questions. First thing’s first: casein protein is a slow-digesting, time-releasing protein commonly found in milk…which is why it is the ideal protein to consume before going to bed. It’s going to feed your muscles for hours, the hours you spend sleeping. There are many benefits to taking casein protein, for more information about casein protein, check out this article. And, in case you do want to know how to pronounce “casein” it is pronounced, “kay-seen.” Cool, glad we’ve got that covered.
If you must snack late at night, these might be some good options for you. I looked up several recipes for the protein peanut butter bars and I loosely based my recipe on Chocolate Covered Katie‘s “Chocolate Peanut Butter Bars” recipe and baking instructions, though I made slight changes that I’ll go over in this post.
I’ve found that since trying to introduce new eating habits into my life, the biggest cravings I’ve developed are sweet ones and they tend to constantly be peanut butter cravings as well. Both of these snacks taste amazing and are better for you and cheaper than store bought options. Pictured below are the ingredients for both the protein bars and the protein shake.
Huge shoutout to verywellfit.com that allows you to add your products and has a database of foods that can count your macronutrients for you. I’ve mentioned before that I am not a math wiz and I don’t really have patience for it. The database isn’t perfect, but it allows you to get the macronutrients pretty close. It requires you to play around with the website a little bit to see what works. Anyway, you can see that the protein bars have the much lower caloric intake with just over 14 grams of protein. For reference, the healthiest store-bought protein bars have about 200 calories and 20 or 21 grams of protein. The protein bars are going to appear underdone when taken out of the oven. Put them in the fridge overnight to give them a chance to harden. The protein shake is going to be thick and it’s a 16 ounce serving, so it’s more of a small meal replacement. If you decide to have both, it comes out to 626 calories, so that is a legitimate meal…but it’s not the worst thing to have considering the intentional nutrition that goes into consuming these delicious desserts.
If you’re interested in the specific products I use, just comment or shoot me an email at firstname.lastname@example.org. I will say I use PB2 from Bell Plantation and I have the original, chocolate, and strawberry versions of PB2. To get the best deals on all your protein, PB2, and supplement needs, check out luckyvitamin.com. They’re awesome and always have huge discounts. That’s where I get at least half of all of my supplements.
I hope you all have a pleasant evening, as I am appropriately finishing this post at 11:04 PM. Just in time for me to go into my freezer and finish that PB&J smoothie I made earlier this evening. Be sure to check-in Monday for the Week 7 Progress Report!