Is a protein bar good for you? It is popular as an easy-to-eat snack on the way to and from the gym or on days when you don’t have time to eat. They can even be used as an aid to help with weight loss. But is the protein bar a healthy snack? Does it depend on the brand or flavor you buy? And are some protein bars an unhealthy choice than chips bags and chocolate bars?
Protein bars, sometimes called energy bars, can contain a variety of ingredients, from healthy to surprisingly unhealthy.many Best protein bar Packed with seeds, nuts and whole grains, some with added sugar and sweeteners. Often to hide the bitterness of healthier ingredients.
When it comes to choosing a healthy protein bar, knowing what ingredients to look for in the package and understanding basic nutritional information can help you make informed choices.
In this article, we’ll take a closer look at protein bars, their nutritional content, and the health benefits they offer. Also consider whether the protein bar is the healthiest way to get the protein you need.
Is a protein bar good for you: nutrition
When it comes to how good a “good” protein bar is for you, it depends on the brand of the protein bar and what ingredients are in the bar. Most protein bars are properly mixed with flavor and texture ingredients such as nuts, seeds, and dried fruits. It may also contain whole grains such as oats. You can also include sugar syrup, artificial sweeteners, chocolate, milk, eggs, or yogurt powder to combine these ingredients and improve the overall flavor. Vegan brands can choose to use plant-based drugs such as soybeans and rice.
Given the variety of ingredients, it is impossible to say whether all protein bars are suitable for you. However, it is useful to know standard nutritional information.by USDAAn average of 63g protein bar contains the following nutrients:
| amount | % Daily value | |
| energy | 250 kcal | |
| protein | 20g | 40% |
| Total lipid (fat) | 9 g | 14% |
| carbohydrate | 26 g | 9% |
| fiber | 10g | 40% |
| sugar | 8g | |
| calcium | 150mg | 15% |
| iron | 1.08 mg | 6% |
| potassium | 120mg | 3% |
| sodium | 170mg | 7% |
| fatty acid | 3.5 g | 18% |
| cholesterol | 5.04 mg | 1% |
Using this as a guide, you will find that the average protein bar is a good source of protein. fiber, And calcium. It is also an excellent source of carbohydrates and iron.
It’s important to note that not all protein bar makers label their ingredients on their packaging. Some use blends of ingredients that are kept secret from competitors, so it can be difficult to know exactly what you are getting into your body. Choosing a protein bar that has a complete list of ingredients will help you make more informed choices.
Many protein bars load bars using highly processed forms of protein instead of using less processed foods. Therefore, you may notice ingredients such as whey protein isolate and soy protein isolate. If you want to avoid more sophisticated processed foods in your diet, it’s a good idea to give them a swab and choose a bar packed with more protein from unprocessed sources such as nuts, grains and seeds.
What are the potential benefits of protein bars?
You may be wondering if there are potential benefits to eating a protein bar, and the good news is that it could certainly be. Let’s take a closer look at some of the most common ones.
Weight loss
Many people use protein bars as an aid Achieve weight loss.. Protein provides a “filling effect” on the body and helps reduce the urge to snack between meals and eat more than necessary.
A 2019 study Sixty-two overweight women in South Korea investigated how daily intake of protein bars reduces calorie consumption. On average, researchers found that women reduced their daily caloric intake by up to 39%. They also achieved weight loss and improved blood cholesterol levels.
Weight gain
Protein bars are also useful if you need to gain weight, such as when your thyroid gland is out of balance or you have difficulty eating regular meals.
If you need to increase your daily calorie count, using a protein bar will give you about 250 kcal of extra calories per day, but some offer more. Eating a protein bar is better than relying on fatty foods and sweet treats, but instead aim for a regular diet or a healthy treat. But having a protein bar in your pocket can help with that. Look for bars that are low in refined and processed ingredients, artificial sweeteners and additives.
Muscle hypertrophy
Adding protein to your diet can help you gain muscle. This is because healthy, high-protein foods help repair muscles after exercise and stimulate more muscle growth.
The International Society of Sports Nutrition To optimize muscle growth during high intensity resistance training, it is recommended to eat up to 3g of protein per kilogram of body weight daily. We recommend choosing Whole Foods, which is rich in protein, The best protein powder Supplements are a convenient and easy way to get more protein into your diet.
Meal replacement
There are days when I don’t have time to sit down and eat breakfast. Therefore, grabbing the protein bar before leaving the door will give you the energy you need to start the day. Be careful not to do it every day.
Convenient and quick energy boost
If you’re flagging after training in the gym, or if you need to pick up in the middle of the afternoon, the protein bar can help you add energy quickly. You can get the same effect from a healthy snack, but it’s not as portable as a protein bar and may not be easy to eat on the go.
Protein Bars: Disadvantages and Considerations
Protein bars are a quick and effective snack to increase energy levels and protein intake, but meet your nutritional needs through a healthy, balanced diet with untreated, unrefined ingredients. Is recommended. If you’re thinking of adding a protein bar to your diet or adding more to what you’re already eating, it’s worth keeping in mind the following:
- I eat too much protein. The recommended daily intake (RDA) of protein is 0.8 g per kilogram of body weight. That is, an average £ 200 man needs about 72g of protein per day.It looks like many protein bars, but consider other proteins in your diet from sources such as meat, fish, eggs, and milk.. actual, Dietary Guidelines for Americans Men between the ages of 19 and 59 say they are already eating too much protein.
- Protein bars can be expensive. If you have a habit of preparing a gym or using a protein bar as an afternoon treat, the cost will be higher. The average protein bar is between $ 1 and $ 4, so you could spend over $ 100 a month. It’s probably more than a member of your gym. Replacing your protein bar with homemade high-protein snacks several days a week will save you cash and ensure you have a diverse and healthy diet.
- Some protein bars are high in sugar and refined ingredients, so they are not far from the candy bar. Looking at the nutritional information behind your favorite bar will help you decide if it’s right for you or if you need to replace your brand. Even better, you can make your own protein bar at home so you know exactly which ingredients are in it.
References
Jäger, R. , Kerksick, CM, Campbell, BI, Cribb, PJ, Wells, SD, Skwiat, TM, Purpura, M., Ziegenfuss, TN, Ferrando, AA, Arent, SM, Smith-Ryan, AE, Stout, JR, Archiero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, RB, Willoughby, DS, Hoffman, JR, … Antonio, J. (2017). International Society of Sport and Nutrition Position Stand: Protein and Exercise. Journal of International Society of Sport and Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
Park, D., Lee, HJ, & Son, SM (2019). High Protein-Effects of a Low Calorie Diet with Low Carb Protein Bars on Weight Loss and Serum Lipid Indicators in Overweight Women Depending on Diet Compliance. Korean journal of community nutrition. Korean Society of Regional Nutrition. https://doi.org/10.5720/kjcn.2019.24.6.485
