Protein bars: benefits and harm, how to eat correctly for weight loss, review of the best protein bars

Homemade cereal bars

Nutritional tiles, you can prepare yourself.

To do this you will need to prepare the following components:

• eggs;
• cereals;
• skim milk powder;
• Whey Protein;
• vegetable oil;
• fruits and berries.

Manufacturing method:

1. Take a deep bowl, add a glass of cereal, 100 g of powdered milk, 1.5 tablespoons of protein into it, mix
2. Beat 2 egg whites, pour into the dry mass, add pieces of fruit or berries (if desired, you can grind the contents in a blender).
3. Prepare a baking tray by greasing the bottom with a few drops of oil.
4. Form into suitable shapes and place on the prepared surface.
5. Bake for 15-20 minutes.

You can use another no-bake recipe.

Products you will need:

• 0.5 cups of yogurt;
• 60 g muesli;
• protein powder – 2 spoons;
• 25 g ground oatmeal;
• 0.5 l. bran;
• peanuts, almonds;
• cocoa – 35 g.

How to cook:

1. Mix all dry ingredients in a deep bowl.
2. Pour in yogurt, add nuts. The mixture should be very thick.
3. Form several small rectangles. Sprinkle with coconut flakes.

Place in the refrigerator for 2-2.5 hours.

comparison table

The table below contains brief characteristics of the products discussed above.

Types of Protein Bars

There are only three main types of sports chocolates: cereal, high-carbohydrate and high-protein.

Cereals. They are low in calories. Sugar cane, corn, lentils, and rice are used to make them. In addition, fructose, oatmeal, flax, starch and various dried fruits are added. It cannot do without chemical additives: caffeine, mineral complexes, chromium, glutamine and vitamins.

High carb. They consist of one quarter protein and three quarters carbohydrates. The usual weight of such a delicacy is 100 grams, while its calorie content is from 370 kcal. This nutrition is most suitable for those who regularly visit the gym. Consisting of three-quarters carbohydrates, these delicious protein bars are used to help athletes gain weight and muscle mass.

High protein. These desserts contain one quarter carbohydrates and three quarters protein. Their main property is to replace the intake of large amounts of protein food, which is not always healthy. For example, eggs, which are rich in protein, can cause harm such as cholesterol plaques, but the extra pounds from such food do not disappear. Protein bars are suitable for both experienced athletes and those who are simply losing weight on a low-carb diet.

Top 4 Brands with protein-carbohydrate composition.

Soy protein isolate, which is often used in protein bars, is harmful to health. This is confirmed by research.

In short: virtually all soy protein is made from GMO soybeans; Its main problem is not the modification of genes, but the fact that when growing it, pesticides are used, for resistance to which the genes are modified. These pesticides end up in residual concentrations in final soybean products and are extremely hazardous to health.

Manufacturers add large amounts of sugar not only because they are well aware of the subconscious cravings of all people for sweets, but also in order to mask the unpleasant taste of soy and soy protein.

It has been scientifically proven that sugar can cause cancer and stimulates the growth of tumors, and also significantly increases the risk of diabetes and cardiovascular disease.

Remember the general rule: any food product in the store that is the result of ultra-processing is unhealthy and very far from natural.

They contain a huge amount of chemicals that prolong shelf life and ingredients that enhance taste and create cravings, including sugar. Sports protein bars are one example of such products.

Scientists, based on a massive study of 9,000 people, conclude that reducing the consumption of ultra-processed foods is an effective way to reduce excess sugar consumption 5.

Despite the fact that manufacturers refuse to admit this fact, products containing sugar are just as addictive as cocaine.

Research on rats shows that when given the choice of sugar or cocaine, these animals choose sugar 6. And even those who were previously “on cocaine” switch very quickly to sugar.

We recommend: How to gain muscle mass? Beginner's Guide

1. Muscle Pharm Combat Crunch (63 g)

Designed for athletes during the period of mass gain, also suitable for a snack after an intense workout. Contains protein isolate - 20 g, carbohydrates - 28 g, including sugars (5 g), dietary fiber - 12 g, fats - 7 g. Energy value - 220 kcal.

Key benefits:

• optimal portion of protein;
• healthy carbohydrates;
• pleasant taste.

The disadvantages include the presence of soy protein. Price – 160-170 rubles.

1. BSN Protein Crisp (57 g)

A well-known brand among professional athletes. Refers to a useful source of energy based on a mixture (20 g), carbohydrates (23 g), fats (7 g), fiber (6 g). Nutritional value - 235 kcal.

Pros:

• ideal for BJU during the period of mass gain;
• has a pleasant taste;
• relatively inexpensive.

Just like the first option, it contains soy protein. Cost – 120-128 rubles.

1. Nitrotech Crunch (65)

Read more: The most effective protein shakes at home

It reduces hunger well and allows you to quickly recover after intense exercise. Includes a sufficient amount of protein - 22 g, a lot of carbohydrates (including corn syrup) - 24 g, a small part of fiber - 5 g, fat - 7 g. Total - 240 kcal.

One of the minor disadvantages is that the consistency is too dry. Price – from 170 rubles.

1. MyProtein Oat{amp}amp;Whey (88 g)

A hearty snack with a high content of complex carbohydrates (38 g), enriched with vitamins and grains. The composition is maintained at the protein level - 22 g, fiber - 7 g, fat - 10 g. Calorie content - 325.

Benefits: Very nutritious.

The cost of one serving is 130-140 rubles.

What is important to know before use

Answering the question of whether protein bars make you gain weight, we can say yes. If you use them without measure, you will exceed your daily calorie intake. And there are several reasons for this:

1. Any bar contains carbohydrates, and on average there are at least 20% of them, even if it is a supplement with fat-burning L-carnitine. Carbohydrates are added as chew and flavor base.
2. Almost all bars have an energy value of more than 100 kcal per 100 g, and in high-carbohydrate bars it can even reach 500 kcal. One such bar can take up a significant amount of your daily calorie intake.
3. The protein content in the composition can reach a maximum of 60-75 g per 100 g. And the more it is, the worse the taste. Therefore, it is better to choose something in between. For example, MAXLER DOUBLE LAYER BAR per 60 g serving contains 24.2 g of protein, which is 40%.

We advise you to study: “Which whey protein is better: concentrate, hydrolysate, isolate.”

There are no sugar-free bars. There are low content options. Even the most famous QUEST BAR contains 1g of sugar per 60g, although the product is often included in the “Sugar Free” rating. The top also includes BOMBBAR BOMBBAR bars, which, according to the manufacturers, also do not contain sugar.

There are also options with fructose. It is considered a sugar substitute, but the difference from it lies only in the fact that it is obtained from fruits, and not sugar beets. If abused, the harm from such protein bars to your figure is no less than from regular sucrose. The only advantage of fructose is that it does not cause sudden spikes in sugar, and therefore is allowed for diabetics.

Many people are put off from buying protein bars by the high cost. And it cannot be denied: the price of even the smallest 30-40 g candy bar is comparable to some Snickers. But the composition is more important here. In a Snickers, proteins and carbohydrates are contained in a ratio of 1:3, and in a protein bar - at least 1:1, and in most cases more - 2:1.

It is the lower ratio of trans fats and fast carbohydrates that becomes the most important nuance in the question of whether protein bars are healthy. This is their main advantage over chocolates. In addition, it is important to avoid sudden sugar spikes that cause regular sweets. This allows you to avoid the effect in which immediately after eating sweets a person wants to eat something again. In such cases, a protein bar prolongs the feeling of fullness.

Tips for choosing

To choose a good product for your own use, you definitely need to pay attention to:

1. Target. If you plan to lose excess weight, then you should choose cereals and low-calorie types. They will give you a feeling of fullness without increasing body weight. If the product is needed for an occasional snack without a specific purpose, then any type will do.
2. Amount of protein per serving. This is one of the most important indicators. The more of it, the better. It is also worth paying attention to the source of protein, since not all components are equally useful.
3. There was less than 5 g of fat per 200 calories of the product. It has been experimentally established that monounsaturated fats from hazelnuts, olive oil and fatty fish promote weight loss. Animal fats are allowed in small quantities. Palm oil or hydrogenated fats are undesirable, considered unhealthy and are used to increase shelf life

Many experienced athletes include protein bars in their diet; Their reviews indicate that with the right approach, bars can become a very useful part of the diet. The main thing is to carefully approach the choice of a bar, studying its composition and weighing the needs of your body.

Choosing the best protein bar

1. Amount of protein. The optimal protein content in one bar is 20 g. This is the amount necessary for full recovery after a workout. But if the bar is used as a snack before going to the gym, the amount of protein in it may be less, since its main purpose will be to replenish energy.

2. Amount and type of carbohydrates (“fast”, “slow”). The total content should not exceed 30g.

3. Mass of fiber. Must be at least 3 g.

4. Calorie content. If the athlete's main goal is to burn fat, the bar should be as low in calories as possible. If the goal is to restore strength before or after exercise, calories may increase. The more calories burned during a workout, the more calorie-dense the athlete can afford. Otherwise, the energy contained in the bar will be utilized in adipose tissue.

5. Useful supplements. The best protein bars definitely contain vitamins, minerals and other supplements aimed at activating metabolic processes.

Protein bars are often confused with bars that contain nuts and dried fruits.

It's very healthy, convenient, and worth a look, but it can no longer be considered a full-fledged protein bar.

Sweet bar made from nuts and dried fruits (not protein)

Often protein bars are sold in packages, in which case the price per bar is slightly lower. If you use them in quantities of more than 2-3 per week, then you should buy a whole package, then you can save a little, because their price is quite high.

Why and who needs weight loss bars?

Initially, they were created with one purpose - to have a quick snack when “regular” food is not available. There are no “magic weight loss” components that would burn fat 24 hours a day, no matter how much the manufacturers would like to convince us otherwise.

We invite you to familiarize yourself with what foods contain gluten - a complete list of food products containing gluten

If you can eat “regular” food when you are hungry, you don’t need any candy bars.

Why are they so popular then?

There are three reasons for this:

• first, they are really convenient to have a snack on the go or in a crowded place;
• second, people believe that the “outlandish” components listed in the composition, such as garcinia, chlorophyll, goji berries, green tea, fennel or carnitine, can provide a fat-burning effect;
• the third is the opportunity to gobble up sweets on both cheeks, while convincing yourself that this does not harm your figure, but, on the contrary, helps you lose weight. After all, many have “FOR WEIGHT LOSS” written on them in large letters.