Protein bars, which are also sometimes called energy bars, are a dietary nutritional supplement used by exercisers and athletic individuals to ensure adequate daily intake of protein. Protein bars provides a high-protein, low-carbohydrate nutritional boost; athletic people consume protein bars post-workout to boost the body’s ability to build muscles. Protein bars also help meet the USDA daily recommended allowance for protein intake of 50 grams. Supermarkets and health stores offer many protein bar options with different ingredients and flavors. They are processed and shelf-stable foods designed to provide protein and other important nutrients on the go. Some people keep protein bars at their desk at work in case they need a snack. Others grab a protein bar for fast nutrition after hitting the gym. While there are nutritional benefits to eating protein bars, they can also lead to health problems when consumed too frequently.
Are Protein Bars Healthy for you?
Proteins are the building blocks of life. The body needs protein to repair and maintain itself. In short, we can’t do anything without protein. Every cell of the human body contains protein in their structure. It is present in the skin, hair, nails, teeth, muscles, bones, ligaments, tendons and organs of the body.
Benefits
Every person needs one gram of protein per kilogram of his/her body-weight. For example, if a person weighs 80 kilograms, then his everyday diet should contain 9 grams of protein. It is estimated that 1 gram of protein contains 4 calories of energy. One should consume diets rich in protein such as pulses, eggs, milk and milk. However, over-consumption of proteins is harmful as it can strain the liver and kidney due to excessive protein catabolism.
1. Convenience
A protein bar offers an easy alternative to traditional, high-protein meals. For people seeking to increase muscle size, energy and endurance, protein bars provide this without added calories. Bars are more convenient than protein powders and shakes, which are often messy and time-consuming to prepare. They require no refrigeration, as do other healthy protein snacks like low fat dairy and meats. You can consume them rather quickly, without utensils or extra Tupperware. They take up little space, and are easily tossed into a purse or a pocket—and if you do not get to it for whatever reason, protein bars do not spoil.
2. Enhanced Muscle
A study in Nutrition Journal published in 2004 confirmed that protein bars—both soy and whey based—can help enhance lean muscle mass development. Researchers from The Ohio State University gave 27 male participants either a 33 g soy protein bar, whey protein bar or no supplementation daily and ordered they conduct regular strength training. Both groups consuming the protein bars showed “a gain in lean body mass, but the training-only group did not.” Remember, consuming protein bars without strength training will not yield muscle building results. Whole protein foods, like meat, fish, whey protein and eggs, will likely have the same effects on muscle growth.
Another study found that protein when combined with intense training, lean muscle mass is added at much higher rates when taking 2.8g of protein per kg of body weight (1.27g protein per pound of bodyweight) rather than 1.4g of protein per kg of body weight (0.635g protein per pound of bodyweight).
Taking it even further, a study by Pudoc, Wageningen in The Netherlands 1985:99-103 showed that moving to 1.59g protein per pound of bodyweight from 1g protein per pound (0.5g protein per kg) of bodyweight resulted in a 6% increase in muscle mass and a 5% increase in strength. Point being, if you need to buildup muscle strength, get your protein up to at least 1g of protein per pound (2g per kg) of body weight, day in, day out, but consider 1.5g per pound of bodyweight.
3. Alternative to Candy
A protein bar makes a healthier option for those who often reach for candy bars. Usually, protein bars are lower in saturated fat and trans fats, and offer some nutrition not available in your typical Snickers or Kit Kat. Choosing a protein bar that contains some fiber (look for at least 3 g) and that contains less than 250 calories satisfies your sweet tooth in a portion-controlled package.
Ingredients
Protein bars contain a wide variety of different ingredients. They usually have either whey protein isolate or soy protein isolate, which adds the protein. Additional textures and flavors can be added with things like pieces of fruit, nuts and oils. One particular popular brand of protein bars, uses both soy and whey protein isolate along with corn syrup, sugar, palm kernel oil, milk and other flavorings to create their protein bars. Commercial protein bars contain whey or soy protein. Natural ingredients include peanuts, oats, milk, eggs and sugar. Many are also coated in chocolate or yogurt to improve taste.
Nutrition
Nutritional values depend on ingredients, but most offer protein levels between 20 to 30 grams per bar, and are low in carbohydrates and calories. In addition to containing protein, most protein bars are fortified with vitamins and minerals. Some bars have vitamins A, C and E along with a host of B vitamins, magnesium, copper and zinc. The nutritional database CalorieKing states that another brand of protein bars is fortified with high levels of calcium and potassium. Protein bars often contain as much as 100 percent of an adult’s daily recommended value of various vitamins and minerals.
Side Effects
There are a few, but very limited, side effects to using protein bars. One common misconception is that excessive protein intake is harmful for the kidneys. However, this protein safety study on males showed that kidney function and excrement were within normal ranges. Nitrogen levels began to rise, however, so it is recommended to drink plenty of water with a high-protein diet. On the other hand, high-protein diets in women have been shown to increase calcium excrement. Calcium supplements are very important for women to take, as shown by high-protein, high-calcium diet studies, in which bone tissue loss was minimized.
Excess Vitamins
There are a few health risks associated with eating commercial protein bars. Consumer Reports states that eating protein bars regularly can lead to overconsumption of vitamins and minerals. Because vitamin A, D, E and K are fat-soluble, it’s impossible to excrete any excess. Consuming an excessive daily dose of vitamins can be dangerous.
Saturated Fat Intake
Most commercial protein bars have saturated fats such as palm kernel oil, according to Consumer Reports. The American Heart Association recommends limiting saturated fat intake to 7 percent of daily calories or less, because saturated fat can clog the arteries and lead to heart disease.
Processed Sugar Intake
Protein bars typically have much higher processed sugar content than their protein powder ‘equivalents’, so beware of additional fat storage coming from these.
Allergic Reaction
Since protein bars contain a variety of ingredients, an allergic reaction is possible. Be sure to check out the ingredients before consuming protein bars if you have an allergy. Protein bars containing whey protein may cause an allergic reaction in people who are lactose-intolerant. Whey is derived from milk that contains small amounts of lactose. If you are not capable of digesting lactose, then whey protein can cause abdominal bloating, cramps, nausea or diarrhea.
Other Side Effects
Protein bars often contain high levels of refined sugars and saturated fats and should be avoided as a meal substitute. According to the FDA, certain brands containing peanut products have been recalled due to Salmonella worries.
Are Protein Bars Safe?
Yes, protein bars are safe for most people. As mentioned above, people with allergies should check out the ingredients before consuming protein bars, and women should use extra calcium with high-protein diets, and all protein users should drink enough water. It’s important to note that before agricultural innovation, our ancestors had high-protein, high-fat diets. Protein is very safe.
Is Using A High Protein Diet be Safe to Lose Weight?
To decide whether high High-protein diets may or may not be the right choice for you, consider the following 4 points.
- There’s a good chance that you will develop a bad breath
- It’s not a one-off crash diet, but a permanent change to your eating.
- You will have to give up many of your favorite foods (and there are plenty of those to list)
- This kind of diet may pose a risk to health according to some leading nutrition experts
How to Choose the RIGHT protein bar
The source, quality and quantity of your protein bar can determine whether you see real muscle growth from it or not. A good protein bar should contain at least 80% whey protein, ideally more. It should be low-ish in fat and not have too many artificial ingredients.
A protein bar can have carbohydrates in it – this will mean more size. Whether you want a low or high carb protein bar is really to do with your personal preference.
What to look out for in a great protein bar:
* Pure whey protein
* No artificial colours
* No casein or egg
* No Saturated fat over 8g
* No GM
* Low sodium
