Protein Bars

When to eat a high protein bars?

After each workout, athletes are advised to eat protein-rich foods. This helps with recovery and muscle repair. Often there is no way to sit down and eat a protein-rich meal after a workout. That's why protein snack bars are a good solution.

They can also be consumed before exercise. This can translate into an increase in physical performance. By consuming protein, muscles store energy slowly, and physical activity can be prolonged. Combined with anaerobic exercises, such as weight training, they can promote muscle mass development.

 

What's in a protein bar?

While they may be convenient and beneficial, it is important to carefully analyze the composition of those protein bars you intend to consume. The ingredients used are not always the best for our health. These bars are made mainly of protein. The generally used protein is whey, which is more recommended than soy, another widely used ingredient. According to some studies, the latter can be toxic because of how it is processed. Other sources of protein include egg albumin, casein, hemp, peas, and brown rice, among others. In addition to the primary ingredient, protein, these bars contain carbohydrates, sweeteners, fats, fiber, and flavors.

 

How to choose the best protein bars?

The best is to choose protein bars whose ingredients are as natural as possible. It should also be noted that in the better products, the percentage of protein is higher than other ingredients. Choosing those with low sugar protein bars and fat content will always be better. It is good to avoid ingredients such as artificial sweeteners and sugar alcohols.

If they are not used as a meal replacement, we should choose those that have fewer calories in their composition. The calories consumed in the bar are added to our daily intake.

 

Benefits of protein bars

• They are a good source of protein to supplement a balanced diet

• They are more filling than carbohydrates and fats

• They reduce calorie intake 

• Depending on their ingredients, they can lower blood sugar levels 

• They provide energy 

• They are a convenient solution that we can easily take with us anywhere 

Can you make your protein bar?

The main advantage of commercial protein bars is their ease of purchase and portability. However, it is possible to prepare our own protein bars at home. In this way, we can be sure that they contain natural and selected ingredients according to our preferences. Protein conditioners, nuts, coconut oil, peanut butter, cacao, granola, honey, and others will give us good results. There are many options among the ingredients we can prepare our protein bars. Hundreds of recipes can be easily found on the Internet.

 

How to choose the best protein bar?

In protein bars, it is essential to bet on quality. How to know that a bar is of good quality?

 

Your Goal

Choosing a protein bar for vegans is different from for vegetarians or meat eaters. Nor for those who are sensitive to certain ingredients. Add to that the fact that choosing a bar to enrich your diet with fiber is not the same as gaining protein or losing weight. Each goal will indicate different appropriate nutritional formulas.

 

Brand of protein bars

Bars from companies that have been on the market for a long time are usually better. The trajectory of such bars goes hand in hand with greater controls, quality checks, and user reviews. Therefore, it is expected that the greater the number of years in business, the greater the trust.

In addition, the most award-winning companies that offer the highest quality certifications are the oldest. 

 

Protein bar proportions on the label

The most important aspect of detecting a quality bar is the ability to read its label and understand what it shows and hides.

The primary aspects to evaluate are the fats, carbohydrates, sugars, and salt on the one hand and the percentage and source of protein on the other. 

How do you know if a product contains a lot of fat, carbohydrates, or sodium?

The Dietetic Association of Great Britain (BDA ) regarding the selection of healthy snacks indicates that the best options should contain the following proportions:

• Fat 3 g or less per 100 g

• Sugar 5 g or less per 100 g

• Salt 0.3 g or less per 100 g

These parameters can be instrumental in choosing the best bar, although you will need help finding them since these types of products tend to have more carbohydrates and fats. Remember that these criteria are based on "ideal" options. 

If your goal is to lose weight, you should choose the lowest possible percentage of sugar and carbohydrates, except for fiber, which can help you feel satiated. The American Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 kcal for health benefits, 25 grams for adult women and 38 grams for adult men. Remember that each ingredient can have multiple names; in such cases, it's time to add grams. For example, sugar can appear as fructose, sucrose, or alcohol.

 

Percentage of Protein and Protein Bars

The more, the better. If we are talking about a protein nutrient, 65% to 90% can be protein. In a bar it is entirely different; a very high percentage to consider is 50%, and most often the amount of protein is between 25 and 35%.

 

Sources of Protein

You'll see that in many bars that offer 50% protein, when you search for the source, they list several forms: soy, milk, collagen, peas, etc. With a little from each source, they come to a total. In contrast, other options that offer you 30% protein derived entirely from whey protein are one of the best in terms of digestibility and biological value.

 

Plant Proteins

Plant proteins deserve a separate point. An important consideration, if you're a vegetarian or vegan, is to ensure your proteins are complete or supplemented, and all the essential amino acids are among them. Generally, this involves combining legumes with grains. If you have difficulty finding complete and high-quality vegan options, you can also make your own bars. The effort may be worth it if you seek quality natural products.
 

Sweeteners and protein bars

Sugar-free protein bars contain sweeteners. In this case, it's a good idea to choose recommended ones, excluding some, such as high fructose corn syrup, which can cause health problems. Stevia, Sucralose, Maltitol, Isomaltose, Xylitol or coconut nectar are worth using.

 

Benefits of Protein Supplementation and Protein Bars

Protein bars are essential when it comes to consuming protein unless you have an option on hand that is lower in fat and carbohydrates and free of saturated fat. 
But why are they essential? What benefits do they offer? 

 

Protein Bar as a Pre or Post-Workout Meal

Carbohydrates and their fats are essential for better post-workout recovery and increasing intramuscular triglyceride stores. According to science, there is no evidence that diets rich in fat and limited in carbohydrates improve training and its quality. Keep in mind that carbohydrate-rich foods with moderate to high glycemic indexes help muscle glycogen synthesis and should be the main recovery options.

 

Protein bars help you lose weight.

Many protein nutrients, including bars, can help reduce diets by giving a feeling of satiety and reducing the intake of more caloric foods. High-quality protein bars are a good option in this regard because, in addition to protein, they contain fiber, a nutrient that most shakes do not contain.

Therefore, an option that contains fiber and is low in fat and sugar can help reduce your daily energy intake and even replace a snack. 

 

Fiber and protein bars

Fiber is a much-needed carbohydrate in the diet not only for satiety but also for its important health properties, such as lowering blood pressure and cholesterol levels.
As usual, diets are low in fiber, and protein bars can be very helpful.

 

Meals with a Low Glycemic Index 

It's no secret that consuming carbohydrates and protein before, during, and/or after exercise can improve the availability of energy substrates, maintain exercise performance, and speed up recovery.

 

Summary

We all need a protein-rich diet, even more so when we do more physical activity. While there are many sources, natural foods are always best. Then follow the supplements and labels. Supplementing protein with protein bars means less processed options, in which pure protein is the real hero, are better.

Many snack foods don't meet these guidelines, but it's fair to say that the best protein bars are "emergency" proteins that are always worth having on hand. If You are doing an active lifestyle - take a protein bar in your gym bag. On our website, you can buy many kinds of protein bars - vegan protein bars, classic, and many kinds of tastes.