Diet

Everything you should know about protein bars

introduction

Protein bars are very popular and the range of different bars is very large and varied. Especially with athletes, they are often part of the routine after training and are often taken as a dietary supplement or as a snack after training.

Given the large selection, it is difficult to decide which protein bar is the right one for your own needs, which ingredients you should pay attention to and how often the bars can or should be consumed.

In addition, questions arise as to how useful it really is to take protein bars and whether you can not only buy them, but also make them yourself.

How useful are protein bars?

How useful protein bars are depends on the individual physical form, the training goals, the intensity and frequency of the training and on the eating habits.

The German Nutrition Society assumes that a healthy adult has a daily protein requirement of 0.8 g protein per kg body weight, which corresponds to 64 g protein per day. On average, an adult consumes around 100 g of protein per day with a normal diet, so that an additional protein intake is not necessary even for a hobby athlete.

The additionally absorbed protein is in no way converted directly into muscles, because what the body does not need is converted into sugar or fat or excreted again. An increased protein intake of up to 2 g per kg of body weight can make sense for a short time if the body is or has been exposed to particular stress. This applies to phases of muscle building, for regeneration after a marathon or after an illness, during pregnancy or growth.

But even in these phases, the protein can just as easily be obtained from natural products as Beans, cottage cheese, lean meat or egg are fed. Due to their practical packaging, high energy density and sweet taste, protein bars are attractive as dietary supplements, but not necessary.

More information can be found here: Fitness bars - you should know that

Are there any side effects (e.g. in the event of an overdose)?

In general, it is not necessary to exceed the nutritional recommendation of 0.8 g protein per kg body weight per day if you are not involved in competitive sports or if there is another exceptional situation for the body. The additional ingested proteins are broken down by the body into their individual parts amino acids, broken down and converted into sugar or fat and stored as such.

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For a long time it was believed that overdosing with proteins can damage the kidneys in the long term, as the protein components in the blood can permanently impair the filter units of the kidney. The kidney has to work harder than usual to remove proteins from the urine and kidney failure can develop. In the meantime, however, several long-term studies have come to the conclusion that such a connection cannot be clearly proven. Many of the kidney damage that was previously noticeable had other or different causes as the basis.
In addition, weight gain can occur, because protein bars are very high in energy due to their high protein and sugar content.
In addition, a diet high in protein and low in fiber can lead to digestive disorders such as gas or constipation.
The artificial sweeteners contained in many protein bars, on the other hand, can have a laxative effect if consumed in excess.

Are bars better than shakes?

Protein shakes Just like protein bars, they are popular with athletes who want to increase their protein intake in order to build muscle. There is also a large selection of shakes, geared towards the most diverse needs and demands.

In general, athletes are more likely to resort to protein shakes after exercise, and rightly so. Protein shakes contain 30-40 g protein per serving, depending on the manufacturer, most of them Protein bars on the other hand about 16-20 g. In addition, the protein powder for shakes is easier to dose, which means that the protein content can be further increased according to individual needs without increasing the volume.

Many protein bars contain ingredients such as nuts, chocolate, dried fruits or caramel that increase the sugar and calorie content and make the bar more of a one Candy make as a healthy nutritional supplement. If consumed in excess, the bars can lead to weight gain and should be viewed as a stimulant rather than part of the daily diet.

In addition, many bars contain inferior protein, such as Soy protein, mainly from Women should not be consumed in excess because of the chemical similarity of components to estrogen. There is also an egg white with the name Collagen hydrolyzate Contained in some bars, which has only a low biological value for the body and therefore does not contribute to muscle building. So if you want to meet an increased protein requirement with a dietary supplement, a protein shake is more recommended, while a protein bar is more suitable as a sweet occasionally.

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For whom / in which sport are protein bars useful?

First of all, if protein bars are to be used as a dietary supplement with increased protein requirements, attention should be paid to the highest possible protein content and the lowest possible sugar content. Additional protein intake is only sensible if the protein requirement cannot be adequately covered by other natural foods. This can be the case, for example, with competitive athletes with 15-20 hours of training per week.

Most of the food supplements are used in sports where voluminous muscle building is desired, such as in Bodybuilding. Even after Marathons or other comparable Endurance exercise An additional protein supply may be necessary to support the regeneration of the muscles.

Assuming that an average amateur athlete trains 3-4 times a week for 1 - 1.5 hours Protein bars not necessary for this target group and do not have to be included in the exercise and nutrition routine. For an amateur athlete, a balanced, healthy diet, also vegetarian or vegan, is completely sufficient to meet the daily protein requirement.

Learn more about: Supplements

When should you take protein bars (before, during or after exercise)?

When to take protein bars depends on the ingredients in the barhow long and how intense the Training session is and how much Time has passed since the last meal is.

In principle, a protein bar, especially a bar with a high carbohydrate content, can also be taken before training. For example, oat bars are recommended, which are available in several variations and which supply the body with quickly available carbohydrates for optimal performance. Exercising on an empty stomach can cause nausea and dizziness from low blood sugar levels, which can be prevented with a small meal 1-2 hours before exercise. Instead of a protein bar, a banana or a yogurt have the same effect with fruit.
During training, it is not advisable to consume a protein bar, because the blood flow in the gastrointestinal tract is restricted and the bar can be difficult to find in the stomach. If you feel nauseous or dizzy while exercising, a piece of fruit or glucose is an easier alternative to help raise blood sugar levels again. In addition, some protein bars contain sugar substitutes instead of real sugar, which can lower blood sugar levels even further, which would not be useful during exercise.
Of the best timeTo take a protein bar is after your workout. The body's energy stores are empty and when muscles are to be built up, this energy can be supplied in the form of a protein bar.
However, if weight loss is the goal of exercise, wait approximately 1-2 hours after exercise before eating to take advantage of the "afterburn" effect. The body has an increased energy consumption during this time and if no food is supplied from the outside, the The body's fat reserves are attacked become.

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How Often Should You Take Protein Bars?

How often protein bars should be taken depends on the daily protein requirement, the intensity and frequency of training and the diet. As already mentioned, it is not sensible and even harmful in the long term to constantly exceed the daily protein requirement of 0.8 g protein per kg body weight.

In this respect, the intake of protein bars only makes sense if the protein requirement increases through training or physical work. A protein bar can be taken on training days with long workouts if the protein requirement is difficult to meet otherwise. On days with less activity, the intake is less useful and the diet does not have to be supplemented with the bars more than 3 to 4 times a week. Since the bars taste good, are filling and appear to be healthy, they are often taken in overdoses, they are more expensive compared to other foods and often contain inferior ingredients. In addition, an overdose of protein does not make sense, it can even have negative effects on the body.

Read also: How to dose the proteins

What should you consider when buying protein bars?

When buying protein bars, it is especially important to pay attention to the nutritional content. The proportion of carbohydrates, i.e. sugar, should be as low as possible and not exceed the proportion of protein if the bar is to be consumed primarily as a dietary supplement and not as a sweet. A protein content of 15-20 g per bar is achieved by most manufacturers.

In addition, care should be taken to ensure that high-quality proteins such as Whey or milk protein be used. Soy protein Due to its similarity to the hormone estrogen, it is suspected of having carcinogenic effects if consumed in excess and over long periods of time. Therefore, women in particular should avoid consuming large amounts of soy protein. The protein added to many bars Collagen hydrolyzate Has almost no biological value for the body and therefore only serves as a filler.

Last but not least, when buying a protein bar it is crucial which need should be met. If the user wants to lose weight and reduce fat, a low-calorie bar without chocolate and with few carbohydrates makes sense. If the athlete wants to fill his energy stores before training in order to be able to achieve maximum performance, bars with a higher proportion of carbohydrates are suitable. These often contain as many calories as a whole meal and are therefore suitable for athletes who want to gain mass and weight.

Can you make protein bars yourself?

It is very easy to make protein bars yourself. The advantages are also that you can control how high the fat or sugar content is desired, whether the bar should be vegan or, for example, free from soy protein and how big a bar will be. Apart from that, you can create your own protein bars according to your personal taste.

Ingredients can for example Nuts, kernels, dried fruits, cocoa nibs, protein powder, nut butter, coconut flakes or muesli be. Usually there is also one Type of Flourwhich can also be replaced with crushed nuts. In most recipes, the ingredients, especially the nuts, are chopped up with a food processor to create a tough mass. This is usually not baked, just chilled on a baking sheet in the refrigerator to let the bars set.

Various recipes for homemade protein bars can be found on the Internet or in fitness guides. They are usually a cheaper and healthier alternative to purchased protein bars and are usually better suited as a healthy snack if they contain fewer kilocalories, fat and sugar than conventional bars.

The disadvantage of the homemade variant is that they are a little more difficult to transport and only last 3 to 5 days in the refrigerator.