Are protein bars good for you? It sure became popular as a handy snack on the way to and from the gym, and for those days when you don’t have time for a meal. It can even be used as an aid to aid weight loss. But are protein bars a healthy snack? Does it depend on the brand or flavor you buy? And are some protein bars a more unhealthy choice than a bag of chips or a chocolate bar?
Sometimes called energy bars, protein bars can contain a range of ingredients, from healthy to surprisingly unhealthy. While many files Best protein bars Packed with seeds, nuts, and whole grains, some can also come loaded with added sugar and sweeteners — often to mask the bitter taste of some of their healthy ingredients.
When it comes to choosing a healthy protein bar, knowing what ingredients to look for on the packaging, and understanding key nutritional information, can help you make an informed decision.
This article takes a closer look at protein bars, their nutritional composition, and the health benefits they provide. It also takes into account whether protein bars are the healthiest way to get the protein you need.
Are protein bars good for you: nutrition
When it comes to how good protein bars are for you, it depends on the brand of the protein bar and the ingredients that go into the bar. Most protein bars contain a good mix of ingredients that provide flavor and texture, such as nuts, seeds, and dried fruit. They may also contain whole grains, such as oats. To bind these ingredients together and improve the overall flavor, they may also contain sugar syrup, artificial sweeteners, chocolate, milk, eggs, or yogurt powder. Vegan brands may choose to use plant-based agents, such as soy or rice.
Due to the variety of ingredients, it’s impossible to say if each protein bar is good for you. But knowing standard nutritional information can help. according to USDAOn average, a 63g protein bar contains the following nutrients:
|amount||% daily value|
|Total fat (fat)||9 grams||14%|
|the basic||10 grams||40%|
|fatty acids||3.5 grams||18%|
Using this as a guide, we can see that our average protein bar is a great source of protein, fiber and calcium. It is also a good source of carbohydrates and iron.
It is important to note that not all protein bar manufacturers display their ingredients on the packaging. Some use a blend of ingredients that are hidden from their competitors, so it can be hard to know exactly what you’re taking into your body. Choosing protein bars that contain a full list of ingredients will help you make a more informed decision.
Many protein bars use highly processed forms of protein to load up their bars, rather than using less processed foods. So you may notice ingredients like whey protein isolates or soy protein isolates. If you want to avoid more refined and processed foods in your diet, you may want to give these foods a twist and opt for bars with more protein from less processed sources, such as nuts, grains, and seeds.
What are the potential benefits of protein bars?
You may be wondering if there are any potential benefits to eating a protein bar, and the good news is that there certainly can be. Let’s take a closer look at some of the most common.
Many people use protein bars as an aid achieve weight loss. Protein can help have a “filling effect” on the body, limiting the desire to snack between meals or eat more than you need at mealtimes.
a Study 2019 In 62 obese women in Korea, they investigated how eating a daily protein bar could reduce calorie consumption. The researchers found, on average, that women reduced their daily calorie intake by up to 39%. They also achieved weight loss and improved cholesterol level.
Protein bars can also be useful if you need to gain weight, for example, if you have an underactive thyroid or find it difficult to make time for regular meals.
If you need to boost your daily calorie count, a protein bar can give you about 250 extra calories a day — while saving more. Although eating a chunk of protein is better than relying on greasy foods and sweet snacks, you should try to get regular meals and healthy snacks to gain weight instead. But having a protein bar in your pocket can help with that. Only look for bars that have fewer refined and processed ingredients, artificial sweeteners, and additives.
gain more muscle
Adding protein to your diet can help you gain muscle. This is because healthy, protein-rich foods can help muscles repair themselves after exercise, and stimulate more muscle growth.
The International Society of Sports Nutrition It is recommended to consume up to 3g of protein per kilogram of body weight per day, to improve muscle growth during high intensity resistance training. Although she recommends choosing whole foods that are rich in protein, she also says that the best protein powder and supplement are a convenient and easy way to get more protein in the diet.
Some days you don’t have time to sit down and eat breakfast. So eating a protein bar before heading out the door can give you the energy you need to start the day. Just make sure not to do this every day.
Convenient and quick energy boost
If you’re running late after a workout at the gym or just need a mid-afternoon recovery, a protein bar can help give you extra energy fast. Although you can get the same effect from a healthy snack, it may not be as portable and easy to eat on the go as a protein bar.
Protein Bars: Disadvantages and Considerations
Although protein bars can be a quick and effective snack for increasing energy levels and protein intake, it is always best to meet your nutritional needs through a healthy, balanced diet, using unprocessed and unrefined ingredients. It is worth keeping the following points in mind, if you are considering adding protein bars to your diet or increasing what you already eat.
- You can eat a lot of protein. The recommended daily allowance (RDA) of protein is 0.8 grams per kilogram of body weight. This means that the average 200-pound man needs about 72 grams of protein per day. While this sounds like a lot of protein bars, consider other protein in your diet, from sources like meat, fish, eggs, and milk.. In fact, the Dietary Guidelines for Americans They say men between the ages of 19 and 59 actually eat a lot of protein.
- Protein bars can be expensive. If you’re used to using a protein bar as a gym snack or afternoon snack, costs will go up. Since the average protein bar ranges from $1 to $4, you could end up spending more than $100 per month. Maybe that’s more than your gym membership. Substituting a protein bar for a homemade high-protein snack a few days a week can save you money and ensure you’re eating a varied and healthy diet.
- Some protein bars contain so much sugar and refined ingredients that they’re not far from a candy bar. Looking at the nutritional information on the back of your favorite bar can help you decide if it’s right for you, or if you need to switch brands. Even better, you can make your own protein bars at home, so you know exactly what ingredients went into them.
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, AA, Arent, S. M., Smith-Ryan, A. E., Stout, JR, Arciero, PJ, Ormsbee, MJ, Taylor, LW, Wilborn, CD, Kalman, DS, Kreider, R.B., Willoughby, DS, Hoffman, JR, … Antonio, J. (2017). International Society of Sports Nutrition position: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
Park, D., Lee, H.J., & Son, S.M. (2019). Effects of a low-calorie diet including a high-protein, low-carbohydrate protein bar on weight loss and lipid indices in overweight women according to dietary compliance. Korean Journal of Community Nutrition. Korean Society for Community Nutrition. https://doi.org/10.5720/kjcn.2019.24.6.485