Protein bars: what are they for and how much can you eat?

What are protein bars and what are they for? It is difficult to answer this question unequivocally. Some people are trying to lose weight with their help. Athletes use this product to build muscle mass. Protein bars are used to replace meals, take on the go, and use instead of usual sweets. Is such nutrition always beneficial? In what cases should you not lean on protein? Is it possible to make your own bars? Let's try to answer these questions.

What are protein bars for?

For athletes, a protein bar is a convenient and quick way to recover after a workout and gain muscle mass. They can be eaten both before and after sports. Additionally, athletes require more protein, and this product helps increase your daily protein intake. But protein bars are not just sports nutrition. This snack is suitable for everyone. Often we don't have enough time for a full lunch. You have to catch something on the run. But you can have a snack with a pre-prepared sandwich, for example. You can also grab a chocolate bar from the nearest store or dine on a sausage roll bought at a stall along the way. So why do many people choose a protein bar? Firstly
, it is convenient to take it with you for a walk, training, study or work. It won’t take up much space in your bag, it won’t stain anything, since it’s in a wrapper, but it satisfies hunger well.

Secondly

, unlike a regular chocolate bar or sausage roll, a protein bar will not harm your figure. Many people don’t even think about how many extra calories they get every day by snacking on cookies at work or running to the burger joint next to the office. And then problems with excess weight begin. And with health. After all, unhealthy snacks result in not only weight gain, but also increased cholesterol, trips to the gastroenterologist, etc.

Third

, protein bars satisfy your hunger well. Have you noticed how after a snack of regular chocolate you soon want to eat again? It’s not surprising, because such food is full of carbohydrates. Protein bars contain, as the name suggests, protein. That is, protein. Protein foods are filling. And useful. After all, protein strengthens our muscles. It also helps burn fat. That's why they use protein bars for weight loss. Protein helps regulate lipid metabolism, which means it prevents fat deposits. Is it possible to eat and still lose weight? Yes!

How to cook at home

Athletes and people on a diet should be able to prepare their own protein bars. For this you may need:

• cereals;
• nuts;
• dried fruits;
• berries;
• dairy products;
• spices;
• honey.

When preparing a snack yourself, it is important to observe the proportions of the ingredients, which will determine the nutritional value of the product.

Classic bar recipe

This dessert is perfect for people who want to quickly gain muscle mass. It should be consumed before or after a workout at the fitness club. Its peculiarity is its low fat content and rapid absorption by the body.

Ingredients:

• Vanilla whey protein – 100 g
• Oat flakes – 150 g
• Banana – 2 pcs.
• Egg whites – 3 pcs.
• Blueberries – 100 g
• Goji berries – 150 g
• Rapeseed oil – 3 tsp.

Cooking method:

1. Mix all ingredients in a blender.
2. Preheat the oven to 160˚C.
3. Take a 30x30cm mold and grease it with rapeseed oil.
4. Pour the mixture into the pan and smooth with a spatula.
5. Bake for 30 minutes.

Calorie content per 100 g of product is 190 kcal, of which:

• proteins – 19 g;
• fat – 4 g;
• carbohydrates – 23 g.

Divide the prepared cake into 6-8 serving bars. Once cooled, wrap in parchment.

No Bake Protein Bars

This is a good breakfast that comes together quickly and can be stored in the refrigerator or freezer.

Ingredients:

• Banana casein protein – 50 g
• Honey – 1 tbsp.
• Raisins – 100 g
• Banana – 1 pc.
• Milk – 200 ml
• Oat flakes – 400 g
• Walnuts – 100 g
• Peanuts – 100 g
• Hazelnuts – 100 g

Step by step recipe:

1. Mix oatmeal, hazelnuts, honey and raisins in a container.
2. Grind walnuts and peanuts in a mill.
3. Peel the banana and mash it with a fork.
4. Mix all ingredients with half a glass of milk and protein.
5. Add the rest of the milk.
6. Cover a large pan with cling film.
7. Place the resulting mixture on it and cover with film.
8. Place in the freezer for 3 hours.

The calorie content of 100 g of product is 192 kcal:

• proteins – 12 g;
• fat – 9.5 g;
• carbohydrates – 19 g.

Cut the protein cake into portions. This amount of ingredients makes 8 sports bars.

In the “Live Healthy” program, the video with Elena Malysheva details the composition, benefits and harm of fitness bars:

Protein bars: benefits and harms

Any product can be harmful if consumed in excessive quantities. In addition, the bar is different from the bar. Let's figure out what the pros are and where the cons are hidden.

Protein bars benefits

The benefits of protein for humans are obvious. Together with it, we receive essential amino acids that the body cannot synthesize on its own. Of course, one bar will not satisfy our needs for them. But regular use will give the desired effect. A few protein bars can easily cover your daily protein requirement. But don’t forget that bars are still a snack. They should not be taken as a complete daily meal. Protein increases our endurance and gives additional energy. This is true not only for athletes, but also for those who have to work hard. Protein
is not only a building material for muscle tissue. It helps to recover from injuries and heal wounds faster. Amino acids contained in protein increase hemoglobin. Protein also has a beneficial effect on hormonal levels.

The harm of protein bars

You've probably come across statements on the Internet that protein bars are pure marketing and the sugar in such a product is no less than in chocolate. Indeed, after protein bars went beyond sports nutrition, not every such product can be called truly healthy. Supermarket shelves are littered with protein bars. But such delicacies often cannot boast of a good composition. And the words “sports food” or “fitness” on the wrapper are not a guarantee that this food will really help you get rid of extra pounds. Some contain so much sugar and calories that there can be no question of any healthy nutrition. Therefore, before purchasing, it does not hurt to carefully study the label. It’s best to buy protein bars from a trusted manufacturer.

The effect of bars on endurance

Steve Herzler, assistant professor of medical nutrition at Ohio University, conducted a series of studies to determine the effects of different brands of protein bars on endurance athletes.2

The experiment compared two of the most popular products in the United States - Ironman PR Bar and PowerBar. The study found that consuming both protein bars resulted in an increase in blood sugar. However, in the case of the Ironman PR Bar, the effect was stable, due to which the athletes experienced greater endurance. With PowerBar the story is a little different. After a significant increase in blood sugar, there was a sharp decline, which made the consumption of bars similar to the consumption of the notorious Snickers and Mars.

Based on this study, recommendations for choosing protein bars have emerged.

Protein bar composition

Of course, protein comes first in such a product. It should be enough for the bar to live up to its name as a protein bar. In addition, the type of protein that is used to produce such nutrition is also important. For example, to produce TOBEBAR bars, presented in the Ivan-Pole online store, high-quality protein from world-famous manufacturers is used. Our high protein bars combine whey protein concentrate and milk protein concentrate. This tandem ensures a faster supply of amino acids to the blood and allows muscles to recover faster after physical activity. A proper protein bar will contain a minimum of carbohydrates, otherwise the usefulness and effectiveness of the product will be lost. Let’s take TOBEBAR “Chocolate Brownie” protein bars from “Ivan-Pole”. One serving contains almost 22 grams of protein. But there are only 3 grams of carbohydrates - this amount will not harm your figure. At the same time, along with the benefits of protein, you get a real dessert. This is a great alternative to store bought chocolate. We also add fiber to our protein bars - isomalto-oligosaccharide. This snack is doubly healthy. Fiber, or dietary fiber, is a probiotic that improves intestinal function, normalizes digestion, and removes toxins. And at the same time it strengthens the immune system. We especially recommend paying attention to Ivan-Pole bars to those who have completed a course of antibiotics. They are known to disrupt healthy intestinal microflora. Fiber restores it.

Best Protein Bars

● contain a maximum of natural products; ● they contain a lot of protein; ● they have no sugar and a minimum of carbohydrates; ● they have enough fiber.

General information

A protein bar is a confectionery product recognized as a dietary supplement.

It consists of:

• a protein mixture and a thickener to bind the protein into a single structure;
• chocolate glaze, less often - molasses glaze;
• flavorings and flavoring additives;
• sweeteners.

Bars are used as a replacement for a full protein meal when you need to maintain a strict diet to speed up your metabolism. The main advantage of a protein product over a classic chocolate bar is its lower ratio of trans fats and fast carbohydrates.

The feeling of fullness is prolonged due to the low insulin response, which makes it possible to use it as a snack on strict low-carb diets.

© VlaDee — stock.adobe.com

Plant based protein bars

Plant-based protein bars (lean) - these also exist! They are also called vegan. This is an excellent healthy snack option for those who have given up meat and dairy products. What is included in such a bar? Protein! But not of animal origin, but of plant origin. This protein is easily absorbed by the body and perfectly satisfies hunger. The Ivan-Pole product line includes plant-based protein bars. Their composition is completely natural, no chemicals. What did we replace animal protein with? The source of protein here is almond flour and hemp seed. Our vegan protein sticks are sweet, but without the sugar. We use date paste instead. And for those who love the chocolate taste, there are bars that contain cocoa beans. And no palm oil!

For women

Protein bars are often used in dietary nutrition. But not everyone knows the rules for using them for weight loss. Is there any difference in how many protein bars a woman can eat and how many a man can eat, and what should be considered when taking them?

Oddly enough, women need protein bars even more than men, since much more protein is consumed in basal metabolism to maintain normal functioning of the reproductive system. When it comes to weight loss effectiveness, there is no difference between eating a protein bar, a protein shake, or a full meal.

© Rido — stock.adobe.com

Set of protein bars

In the Ivan-Pole online store, high-protein bars are presented in an assortment. We offer sets containing 4-6 high-protein sticks. At the same time, the prices are quite affordable. We have a large selection of flavors - from vanilla ice cream to walnut cake. Do you like milk oolong? This taste is in our gallery! Have you always wanted to try Irish cream, but your diet didn’t allow it? TOBEBAR “Irish Cream” protein bars in chocolate without sugar can be eaten without worrying about your figure. For vegans, we have prepared Hamp Dark Chocolate protein bars. And protein fruit sticks “Hump Apple”, which contain not only apple notes, but also bananas, dates, and we also added warming spices - cinnamon, cloves, cardamom, ginger. TOBEBAR protein bars from Ivan-Pole have been on the market for several years. Regular customers appreciate the benefits of our product. We do not use sugar in our composition. Only natural, safe sweeteners that will not harm your figure. We have taken care of athletes, those on a diet, and vegans. Is the right food not always tasty? You don't have to eat our protein bars because you have to. They eat them because they want to. This is the case when you can combine business with pleasure. Another advantage of our protein bars is that they save time. If a protein shake needs to be diluted beforehand, then everything is simple: open the package and eat it. And most importantly, they are really effective. Order protein bars from us. It is not only tasty and healthy, but also profitable, because we have a system of discounts, sales and pleasant bonuses for customers. And don't forget to subscribe to receive special price offers!

Features of choice

When choosing, you need to focus on several parameters:

1. Target. If you plan to lose weight, then 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. Compound. Only a well-balanced composition guarantees that the body receives the nutrients it needs.
3. Taste. This is a minor, but still important parameter. Delicious bars are much more pleasant to eat, and therefore there will be more benefits from them.

You also need to pay attention to the manufacturer of the bars. The more choice of products with different tastes and compositions he has, the better for the consumer. But highly promoted brands inflate the cost of their products. It is better to choose according to the composition so that it contains only natural ingredients.

Return to article content

Main varieties

Depending on the composition and purpose, the bars are divided into:

1. Cereals. Recommended for weight loss. Contain fiber necessary to stimulate intestinal function.
2. High protein. Protein level exceeds 50%. Used to stimulate muscle growth before or after workouts.
3. Low calorie. Suitable for weight loss. As a rule, they contain L-carnitine, which promotes the catabolism of adipose tissue.
4. High carb. Needed to increase muscle mass (act as gainers).