Hazelnut Brownie Protein Bars

I’m not a “protein bar” person, not a “high-protein” recipe person, and not at all a person who obsesses about their protein intake each day. Instead, I listen to my cravings, eat protein when my body asks for it, and aim to have a great protein source at every meal. But since little Leo arrived, I notice myself craving protein-rich snacks even more, and notice a big difference when I diversify my intake. And that’s where snacks like these Hazelnut Brownie Protein Bars come in.

What does Ayurveda say about protein?

While Ayurveda doesn’t promote the need to count macros (in fact, counting macronutrients means we’re eating from packages, and this is not something Ayurveda condones, generally speaking) but it does recognize and emphasize the importance of protein in our diets for strong healthy, vital, resilient bodies. The modern recommendations for how much protein we need to take in range wildly. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound to meet our most basic health requirements. But, most adults need more like .75 grams per kilo of bodyweight in a day. And, if you’re an athlete, you *may* need as much as 1.2-1.7g per kilo of body weight. This is a HUGE range! For a 140lb person // 63.5 kg, that means we need somewhere between 22g and 108g per day. Which is to say it’s VERY easy to under consume protein, but it’s just as easy to OVER consume, and from an Ayurvedic perspective, most of us are overconsuming protein on a regular basis.

As Ayurveda reminds us, too much of a good thing is a thing. While Ayurveda does emphasize the importance of protein, this 5000-year old philosophy places an even louder emphasis on digestive health, and when we consume more protein than our bodies need we start experiencing diminished digestive health. Protein is considered difficult to digest in Ayurveda, and when we consume too much, we tax the system. And taxing the system is the last thing we want to be doing when we’re trying to perform at our peak.

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How do I know how much protein I need?

If you’re following a recommended daily allowance – from a trainer, physician, Instagram influencer, or general training regimen, chances are you’re not meeting your needs or you’re exceeding them.

When we’re viewing our health through an Ayurvedic lens, it’s actually very easy to know when we’re NOT getting enough protein. The symptoms of insufficient protein are also the symptoms that vata dosha is high in the body. Some signs are:

• brittle hair and nails
• feeling weak, hungry or easily “bonked” during exercise
• frequent sickness
• mood changes or trouble thinking clearly
• muscular weakness (amino acids are critical for building muscle mass!)
• stress fractures (signs that the bone tissue is deficient and weak!)
• difficulty falling asleep
• restless sleep

An equally detrimental problem is the consumption of TOO MUCH protein, and its very easy to over do it if you’re been consuming even a tiny glass of the health and fitness Kooll-Aide that’s been passed around lately. When we’re consuming too much protein, we start to overtax the kidneys and liver, as well as the digestive system – all of the systems that help our bodies clean, clear and running in tip top shape.

Some signs and symptoms that you’re consuming too much protein are congruent with signs that pitta dosha and kapha dosha are elevated:

• kidney dysfunction
• liver disorders
• acne, eczema breakouts and rashes: as the liver becomes less able to filter the blood, we see these pitta symptoms rise.
• brain fog: typically as a result of insufficient carbohydrates
• unpleasant body odor: as ammonia builds up in the blood stream, we experience unpleasant odor.
• bad breath: evidence of ketosis as the body struggles to use fat and protein for fuel instead of glucose, it’s preferred energy source
• constipation and bloating
• dehydration and excess thirst

Approaching protein in balance

If you’re an active person, you probably need more protein than less, but need to remember that more is NOT better! And, know that your protein requirements will change day to day, depending on your activity level, amount of personal and professional stress, and more.

With time and when you’re in touch with your intuitive constitution, you’ll start to recognize when you need more protein, and less. Cravings for foods that are high in protein is a great sign that more will be better in any specific circumstance.

As a general approach, having a source of protein at each meal, and having protein-rich snacks on hand — like these Hazelnut Brownie Protein Bars — for times when you start to feel the cravings come on, is a great strategy. (And, if you’re interested in getting a bit more guidance or personalizing a regimen this is one of the goals we can tackle in Ayurvedic consultations!)

These protein bars

…are my favorite snack right now. I store them in the fridge and have one as an afternoon snack if I’ve gone for a long bike ride, I have one for breakfast or as a mid-morning snack if the day is a big one, and I can’t wait to pack them in my carry-on for the trips I have upcoming this fall!

This recipe includes a very special homemade ingredient – a whole-food protein powder you make yourself – that I’ve been stirring into everything from oatmeal to date shakes. Check out the recipe notes below for more deets!