Protein bars: benefits and harms

Sports nutrition has always been a separate category. It was designed primarily for people professionally involved in sports, as To achieve high results, they need sufficient intake of vitamins and minerals.

Not so long ago, sports food was available only in specialized stores in major cities. At present, even in regional settlements, there are shops specializing in the sale of sports nutrition, where a large selection of certain categories is presented, and in a large assortment.

In our age of constant haste and the desire to be in time everywhere, it sometimes happens that eating becomes impossible. That is why protein bars have become a salvation not only for athletes, like a snack between workouts, but also for people whose workday is scheduled in minutes.

What are protein bars

So what is the essence of protein bars? First of all, it is necessary to understand that this is one of the “subspecies” of the chocolate bar, with only a large amount of added protein and a lower percentage of carbohydrates.

The first such healthy sweets appeared about 50 years ago. The pioneer was Weider. It was in the advertising of her sports products in 1971 that Arnold Schwazenegger, who was still very young and had just arrived in the United States of America, appeared. Since then, a lot of water has flowed, but this sports nutritional element has firmly taken its place among everyday products that are used not only by athletes.

What are you for?

So, a protein bar is an element of sports nutrition. First of all, it is intended for those who are building muscle mass, because it contains protein, which is necessary for this type of exercise. He is also able to restore the energy of an athlete (and not only) after heavy physical exertion. It can also be used as a snack, when the main meal is impossible or is delayed indefinitely. But still you should not think that a bar is a bowl of soup!

Kinds

Protein or protein bars are usually divided into three types depending on the composition of the product: cereal, high-carb and high-protein. In principle, the names speak for themselves:

1. Cereals contain dietary fiber and complex carbohydrates aimed at quickly replenishing energy and stabilizing digestion.
2. High-carb bars contain more carbohydrates than proteins. It is in their composition that carbohydrates occupy three quarters, and proteins - one fourth. Their use leads to weight gain and muscle mass, increase strength and replenish energy reserves, so that it is advisable to enjoy them only athletes.
3. High protein foods contain only one quarter of carbohydrates, and the rest is milk or whey protein (isolate). Nutritionists recommend using it to those who follow their figure and adhere to a low-carb diet. Such bars strengthen the immune system, bone tissue, fight fatigue and stress, and increase stamina. They also restore the water-salt balance.

Composition and calorie content

Before you buy this product in the store, you need to find out about its composition and all the components that are present there.This is the only way to understand the real purpose of the food product and choose the appropriate option.

The composition of the protein bar is usually as follows:

• whey protein or isolate, which is obtained by processing cow's milk;
• fructose or sugar syrup;
• chocolate icing (unfortunately, often with the addition of palm oil);
• gelatin;
• collagen;
• cereals;
• vitamins and minerals;
• pieces of fruit;
• flavorings identical to natural;
• nuts
• honey.

As for calorie content, a bar weighing 45 g usually contains at least 170 kcal. But do not forget that the composition and calorie content of this product depends on its type:

1. So, in a classic bar, the content of the main indicators is usually as follows: 100 g are from 250 to 300 kcal, more than 50 g of protein, from 1 to 1.5 g of fat and about 5-7 g of carbohydrates, less than 2 g of fat.
2. A home-made bar contains per 100 g: 175-200 kcal, 60 g to 75 g protein, and 0 to 2 g carbohydrates.
3. A professional protein bar has the following composition per 100 g: calories - 210–240, protein - 55–80 g, fats - about 1 g, carbohydrates - from 1 to 5 g.
4. In concentrated form, about 175–225 kcal, less than 70 g of protein, more than 1 g of fat and about 1 g of carbohydrates are present.

What are the benefits of protein bars

General benefit

First of all, before any product hits the table, it is necessary to find out not only its composition, but also all the benefits for the body. Health depends on it, and, as you know, you can’t buy it for any money!

As for the benefits of bars, it is as follows:

1. Help with strict adherence to diet.
2. Increased production of hormones and enzymes.
3. Helping the body heal various tissues.
4. Increased production of hormones and enzymes.
5. The ability to saturate muscle mass with protein without consuming any additional calories.
6. Providing essential minerals and vitamins without adding the notorious calories.
7. The ability to quickly saturate the body and replenish energy reserves.
8. Convenience: individual packaging and compact dimensions.

All these advantages make protein bars a good alternative to healthy snacks, not only for athletes, but also for ordinary people who seek to improve their body and maintain overall health.

For women

The benefits for women are almost the same as for everyone. The only thing that can be noted specifically is the ability to consume such a treat while observing a low-carb diet. Bars are useful for the full functioning of the reproductive system, because her work is associated with the consumption of a sufficiently large amount of protein. Therefore, a protein bar is even more necessary for women than men.

For men

For men, protein bars, first of all, are a way to speed up the process of muscle building (subject to physical exertion), they also help to cope with the loss of energy, increase stamina and improve the body's production of enzymes and hormones. So the strong half of humanity, sweating in the hall above a relief body, may well please itself with the use of such yummy.

During pregnancy

In the state of pregnancy, many girls refuse most of their previously beloved products, fearing to harm the baby. As for the bars, experts and doctors unanimously assert a ban on the use of such a product for women in position. The only exception may be those cases when there is a significant loss of protein (this is the first trimester). Doctors strongly recommend eating no more than 1 piece per day, but at the same time carefully monitor the body's reaction.

When breastfeeding

Having given birth, a woman, it would seem, can relax and eat what she wants. This is not true! During the period of breastfeeding, the mother’s diet should be more strictly “edited” than even during pregnancy. After all, mother's milk is the main nutrient for a small person.

Doctors advise to refuse in the lactation period from the use of bars, as an additional source of trace elements that helps restore shape and body. In addition, all manufacturers prohibit the use of products from the "sports nutrition" section for lactating and pregnant women. But it should be noted that no studies have been conducted on this category of citizens. In addition, if there is absolutely no patience, consultation with a specialist is necessary. You should choose those bars where there are no artificial additives, dyes and flavorings, and observe the reaction of not only the mother’s body, but also the baby.

For kids

Young children, like adults, need a varied and proper diet, enriched with vitamins and minerals for full development. At the same time, doctors do not recommend using the bars to persons under the age of eighteen. An exception can only be child athletes, but only those who are professionally involved in sports, and do not attend a sports club as an additional education!

When losing weight

It just so happened that there is no limit to female perfection. That is why every second lady, disappearing in the gym, seeks to acquire the cherished odds. In addition, chasing the perfect figure, most women go on a diet, denying themselves small weaknesses. In the fight against extra pounds and the desire to "eat up" candy bar - a great helper. Nutritionists confirm that this product can help in the process of losing weight and replace harmful sweets with healthy ones, become a good alternative to a sandwich. At the same time, do not forget that they are still quite high in calories, so excessive consumption will lead to additional weight gain. So if the goal is to lose weight, then one or two bars a day are considered the norm, but not 10 pieces!

Protein Bars in Medicine

Doctors and experts from the scientific community do not see the benefits of consuming protein sweets. According to them, as well as recent scientific research, some types of bars contain even more sugar than many common desserts. In addition, they contain vegetable fats and soy protein isolate, which is the worst protein with the lowest amino acid content. Of course, experts do not deny the beneficial qualities, such as the ability to saturate the body with nutrients in a short time and to help build muscle.

With diabetes

Diabetes mellitus is a fairly serious diagnosis. The number of diabetic patients is increasing every year, but this is not a sentence. Many people with this disease try to lead a normal lifestyle, play sports.

According to doctors specializing in the treatment of diabetes, the use of protein bars is acceptable, but the exact dosage, which the doctor will help determine, based on the amount of protein needed per kilogram of weight. In addition, you need to carefully read the composition of such a product, as sugar content can make a sick person worse. Also, a patient who uses protein bars should follow the doctor’s clear instructions and refuse to use hormonal drugs, alcohol, smoking and caffeine.

With pancreatitis

Patients with pancreatic diseases are allowed to take protein bars. If the need for the use of protein bars is present (for example, among athletes), then consultation with a specialist is a necessary and extremely necessary thing! The introduction of protein bars into the daily diet is permissible with a strict dosage and setting the time of admission, as if the norm is exceeded, you can seriously overload the digestive system. In addition, during the acute course of the disease, the intake of any protein sources is strictly prohibited. Otherwise, the results can be disastrous!

With gastritis

For people suffering from a disease such as gastritis, the use of protein bars does not have serious consequences. But before taking them, you should consult a gastroenterologist, and also observe some rules:

1. Take bars only on a full stomach.
2. Use those that do not have fragrances made on the basis of fruit acid, as such additives can contribute to further inflammation of the gastric mucosa.
3. In gastritis with low acidity, the inclusion of this product in the diet should be controlled by an acceptable daily dose.
4. With gastritis with high acidity during a strict diet, consumption is prohibited. In other cases, permission of the gastroenterologist is necessary.
5. In the chronic course of the disease, bars are allowed.
6. With atrophic and catarrhal gastritis, the possibility of taking these sweets is completely excluded.

Harm and contraindications

A protein bar is not only beneficial, but also harmful, which can affect human health in a negative way. Contraindications to its reception and danger are as follows:

• individual protein intolerance;
• pregnancy and lactation;
• age up to 18 years;
• increased burden on the kidneys;
• problems with the gastrointestinal tract;
• excessive weight gain;
• allergic reaction.

Thus, it is necessary to carefully weigh the pros and cons.

How to make a protein bar at home

Nowadays, protein bars can be found on the shelves of most grocery stores, but to make them yourself is much better, because product quality is entirely up to the chef. Also, the number of components can be adjusted at your own discretion.

Recipe number 1

So, to make a classic protein bar, you need to stock up on vanilla whey protein (100 g), oatmeal (150 g), bananas (2 pcs.), Egg whites (3 pcs.), Blueberries (100 g), goji berries (150 g), rapeseed oil (3 tsp). Mix all these ingredients with a blender. Then take the mold (30x30cm), pre-lubricating it with rapeseed oil, put the mixture there and put in the oven warmed up to 160 degrees. Bake for 30 minutes. After baking, cool and wrap in parchment.

Recipe number 2

Products that you will need:

• 200 g of oatmeal;
• 1 banana
• 5 servings of protein isolate;
• 2 egg whites;
• 50 ml of water;
• 3 tsp vegetable oil;
• 200 g of berries (any).

Take the form 25x25cm, cover with baking parchment and put the ingredients crushed together in a blender. Cooking time is 25 minutes.

Recipe number 3

There are recipes for making bars without baking. For example:

• 50 g banana casein protein;
• 1 tbsp honey;
• 100 g of raisins;
• 1 banana
• 200 ml of milk;
• 400 g of oatmeal;
• 100 g of walnuts;
• 100 g peanuts;
• 100 g hazelnuts.

Mix oatmeal, honey, raisins and hazelnuts in a separate container. Grind peanuts and walnuts in a blender. Then mix all the products and add to them the mashed banana with a fork and half a glass of milk. After pouring the remaining milk. Then take a large shape, covered in advance with cling film. Put the whole mass there. Cover with plastic wrap and put in the freezer for 3 hours.

How many protein bars can I eat per day?

Protein bars, of course, are a tasty thing, but in order to get benefits for the body from their use, you should not abuse it. Experts recommend eating no more than three pieces a day, because uncontrolled intake will lead to difficulties in gaining muscle mass, and to problems with weight loss. Doctors also claim that such a bar can replace just one meal. In this case, it will not harm the body.And yet, according to experts, when using healthy sweets, you need to drink enough fluids.

Can I eat at night

In this matter, all experts and sports nutritionists agree: the last time you can take a healthy treat should not be later than 17:00. This product should not be consumed later!

Is it possible to have expired

Each product has its own shelf life. For protein bars, the shelf life can be 1 year. After the expiration of this time, you should not use them. Of course, a fatal outcome is hardly possible, but problems such as diarrhea, increased flatulence, bloating, pain and pain may well appear. Therefore, you need to store the bars 12 months from the date of production in dry, ventilated rooms, with a temperature of no higher than 25 degrees, and the relative humidity should not exceed the limit of 65%.

How to eat: before or after training

In a sports bag of a man in a hurry to train, you can often find a protein bar. He, of course, needs him more than an ordinary citizen. A common question asked by people involved in sports is about the time of eating sweets. There are their own characteristics.

1. So, to quickly gain muscle mass and lose weight, you need to eat a bar immediately after a workout. Also, those who seek to lose extra pounds can replace one meal with a protein treat.
2. Before breakfast, eating healthy candy is necessary for those who want to put on weight.
3. People who simply maintain their weight can have a bite to eat with this product.
4. Do not forget that the greatest effect of protein sweetness occurs precisely after training.
5. It is also necessary to remember that one bar can be eaten once every three hours. Otherwise, extra pounds will quickly "jump" back.

How to choose protein bars

Before you buy sports sweets, you need to decide on the purpose of their consumption and select the appropriate type, and then pay attention to the following parameters:

1. The composition and ratio of proteins and carbohydrates.
2. The amount of sugar and another source of carbohydrates.
3. The presence of minerals and vitamins.
4. The amount of fat.
5. Calorie content of the product.
6. Type of protein: milk or whey (the latter is characteristic for cheaper products).
7. The presence of protein (should be at least 20 g).
8. Minimum content of ingredients (indicates a higher quality product).
9. Lack of inulin, maltitol and sugar.
10. Use of sweeteners - extract of stevia, erythritol and arhat.

Thus, a protein bar is a healthy sweet, which you can use:

1. With intense training, as a source of additional energy.
2. Muscle building and acquiring a bumpy body.
3. Diet, when you can eat a sweet product without compromising the process of dropping calories.

Whatever bar is chosen as a priority, it is still worthwhile to carefully study not only the composition and benefits of the product, but also contraindications for use. This is due to the fact that health is built not only on a beneficial effect, but also on the attitude to these actions of a person who is able, without risks and complications, to choose what will best affect his health. And the benefits and harms of eating protein bars depend entirely on how much they are consumed by a person, how they relate to the possible consequences, what the purpose is. That is why, putting such candy in your bag, you should not forget that a varied and proper nutrition from natural products should be taken as a basis, and a bar is just a small, but still tasty addition!

Photo of protein bars