Nutrition & Health

Protein Bar : Benefits and How To Make It

Proteins are central compounds with many functions.

They found in all tissues and are part of every process in the body.

It makes protein of amino acids in different combinations, and each type has different functions.

The body can produce some of these amino acids, but it it’s better to consume the essential ones from nutrients.

Protein bars

Protein Bar is one of the sources of protein, has recently been associated with many programs to lose weight, exercise, and build muscle, which increased his popularity.

Today, the protein is used to manufacture many foods were initially for sports, but today they are on the supermarket shelves and inside the gyms, which we call a protein bar or protein bars.

In fitness and medical fields, after exercise, protein used to help build muscle

Protein bars are a quick and convenient way to get more protein, which can increase protein synthesis, muscle mass, and fat preservation.

A protein bar is an increasingly common way to increase your daily protein quantity.

They mostly make protein bars using whey protein, although some use casein protein or a mixture of the two known as (milk protein).

To Read: Harms of Alcohol on Bodybuilders 

Types of a protein bar

There are different food bars to cover different purposes that differ in their nutritional components and the amount of their calories besides their size and price.

Some of these types :

1. Whey protein 

Whey protein, a mixture of proteins that is best known to athletes.

It is recommended for those who do not exercise to take whey protein, because it contains a very high percentage of proteins, easy to absorb in the body and effectively.

Whey protein consumption is preferably distributed throughout the body during the day.

For your safety. It is important to purchase whey protein only from licensed stores, and it must be ensure, that the protein is produced by a reputable company, which adheres to quality and control standards.

With the verification of the deadline for marketing.

During the diet, when the goal is to lose weight and consume a minimum of calories, it is very important to maintain muscle mass, which supports the tendons and bones.

And there is no health benefit from losing muscle mass. Therefore, consuming whey protein may contribute to a feeling of satiety, and it prevents a decrease in muscle mass during the diet.

It is very important to ensure that the amount of calories and fat in whey cheese is reasonable and suits your general diet.

2.Vegetable protein

Plant protein bars contain only protein from plant sources such as peas, brown rice, and soybeans.

These plant-based protein bars are easier to digest and pass through the digestive system and are better for your body health and weight loss than traditional protein bars that are packed with chemicals.

And if you want to try these bars, you can choose from this group that contains enough protein to help build your muscles, and the amount of sugar does not exceed 16 grams, which is a very low amount considering that manufacturing plant protein bars depends on fruits and their nectar to form their mass. And collecting its components.

1. Go Macro Protein Purity :

Go Macro Protein Purity

A protein bar (65 grams) contains:

  • 260 calories.
  • 8 grams of fat (2 grams of saturated fat).
  • 80 mg of sodium.
  • 38 grams of carbohydrates.
  • 3 grams of fiber.
  • 9 grams of sugar.
  • 10 grams of protein.
Although this protein bar contains more calories than the rest of the types on the menu, it’s drastically low sugar content makes it a favorite protein bar.
It has a distinctive taste that combines the taste of nuts and an intoxicating taste, and they make it from a mixture of sprouted brown rice and sunflower seed butter, making it rich in iron, which is an essential nutrient for a healthy sexual desire.
You can buy it from here.

2. The Simply Protein Bar Peanut Butter Chocolate :

The Simply Protein Bar Peanut Butter Chocolate

A protein bar (40 grams) contains:

  • 150 calories.
  • 5 grams of fat (1 gram of saturated fat).
  • 210 mg of sodium.
  • 16 grams of carbohydrates.
  • 7 grams of fiber.
  • 1 gram of sugar.
  • 15 grams of protein.

Simply Protein’s slogan is “the most protein, the least amount of calories”.

This protein bar is the biggest example of achieving this slogan, as it contains 15 grams of protein and the number of calories does not exceed 150 calories.

In addition, it contains only one gram of sugar, and is also free of artificial sweeteners harmful to health.

3. Square Bar Organics Chocolate Coated Cherry Coconut :

Square Bar Organics Chocolate Coated Cherry Coconut

A protein bar (48 grams) contains:

  • 210 calories.
  • 9 grams fat (6 grams saturated fat).
  • 23 grams of carbohydrates.
  • 2 grams of fiber.
  • And 14 grams of sugar.
  • 12 grams of protein.

This vegan protein bar is gluten-free, and rich in healthy foods that help you get a firmer stomach like oatmeal, and coconut oil is an essential source of conjugated linoleic acid that fights cancer.

It has a tropical-inspired flavor and has 11 grams of protein and 11 grams of healthy saturated fats that will make you feel full so you have time to sit down and eat a full meal.

4. Health Warrior Superfoods Honey Almond Protein Bar :

Health Warrior Superfoods Honey Almond Protein Bar

A protein bar (50 grams) contains:

  • 200 calories.
  • 8 grams of fat (2 grams of saturated fat).
  • 180 mg of sodium.
  • 25 grams of carbohydrates.
  • 5 grams of fiber.
  • 11 grams of sugar.
  • 10 grams of protein.

Is made with chia seeds rich in omega-3 acids, oats, quinoa, pea protein, and almonds that quell hunger.

It is full of fiber and calcium and has a distinct texture and fruity flavor that makes it stand out among the various protein bars made from oats and honey.

To Read: Green coffee: the most important benefits and harms

5. Nugo Slim Crunchy Peanut Butter :

Nugo Slim Crunchy Peanut Butter

A protein bar (45 grams) contains:

  • 180 calories.
  • 7 grams of fat (3 grams of saturated fat).
  • 150 mg of sodium.
  • 18 grams of carbohydrates.
  • 7 grams of fiber.
  • And 3 grams of sugar.
  • 17 grams of protein.

Made with peanut butter, chocolate, and soy, it’s hard to believe makes a healthy snack. However, it contains all the ingredients for the perfect protein bar: high in protein, fiber and minimal additives.

And we recommend that you eat this delicious healthy bar when feeling hungry after midnight instead of eating sweets, to maintain your weight and the grace of your waist.

6. Days Nutrition Enlightened Pumpkinseed 22 :

Days Nutrition Enlightened Pumpkinseed 22

A protein bar (75 grams) contains:

  • 250 calories.
  • 16 grams of fat (2 grams of saturated fat).
  • 15 mg of sodium.
  • 18 grams of carbohydrates.
  • 5 grams of fiber.
  • 9 grams of sugar.
  • 11 grams of protein.

This protein bar is not only rich in protein and fiber but also contains pumpkin seeds, which are a source of magnesium, an important mineral for strengthening bones.

Its sunflower seed butter and various vegetable proteins from rice and hemp play a role in making it delicious and filling.

7. Rise Lemon Cashew Protein Bar :

Rise Lemon Cashew Protein Bar

A protein bar (60 grams) contains:

  • 260 calories.
  • 13 grams of fat (2.5 grams of saturated fat).
  • 25 mg of sodium.
  • 23 grams of carbohydrates.
  • 1 gram of fiber.
  • And 12 grams of sugar.
  • 15 grams of protein.

Made with four ingredients from organic whole foods: cashews, coconut nectar, pea protein, and lemon extract, this bar has a sweet, refreshing taste like lemon.

It may be high in calories because of the cashew nuts, but its larger and denser size takes longer to consume.

You can eat it with an apple or a pear as a filling and quick breakfast.

8. ProBar Base Cookie Dough :

ProBar Base Cookie Dough

A protein bar (70 grams) contains:

  • 220 calories.
  • 7 grams fat (4.5 grams saturated fat).
  • 300 mg of sodium.
  • 25 grams of carbohydrates.
  • 3 grams of fiber.
  • 13 grams of sugar.
  • 15 grams of protein.

This bar contains 15 grams of plant protein and an adequate amount of saturated fiber (3 grams), making it the perfect alternative to eating a meal.

ProBar uses several diseases-fighting ingredients in its manufacture, such as flaxseed resistant to tumors, and chia seeds, rich in omega-3 acids, and cocoa rich in flavonoids.

And flavonoids reduce the risk of heart disease, cancer, and diabetes. It also boosts your metabolism and burns calories.

Benefits of protein bars

There are many health benefits associated with consuming protein bars, including:

Protein bars containing keratin may increase lean body mass :

While not all protein bars contain keratin.

Some studies have shown that protein and creatine work together to enhance muscle gains and strength more than whey protein alone.

Protein bars can strengthen bones :

Protein bars can strengthen bones

A study conducted in 2011 found that protein and calcium work in concert to increase bone density, and most protein bars also contain high amounts of calcium.

While low-protein diets are associated with increased bone loss.

However, a new study found a slight increase in bone density in men who consumed whey protein, this study found in 2011 a significant improvement in bone mineral density

Protein bars may help lower LDL levels :

Cholesterol is a lipoprotein known as low-density cholesterol and reducing it can improve your health and reduce your risk of heart disease or strokes.

Studies have shown that increased protein intake can reduce harmful cholesterol, lower total cholesterol, and reduce triglycerides.

Fiber-rich protein bars can help lower blood pressure :

Fiber-rich protein bars can help lower blood pressure

A 2001 study showed that a diet rich in protein and fiber can lower blood pressure in people with high blood pressure.

Protein bars can help improve heart health and reduce the risk of diabetes :

Studies have found any evidence supporting the theory that milk protein can help reduce the risk of metabolic diseases such as diabetes, obesity, stroke risk, and similar conditions.

A 2013 study found that whey protein could help combat obesity and type 2 diabetes, increase satiety, increase thermal generation (high metabolism), and lower blood glucose.

Protein bars help stabilize blood sugar :

Protein bars help stabilize blood sugar

Stabilizing blood sugar is important for several reasons, as it can prevent excessive eating and can help diabetics, it can also improve concentration and help you feel better overall.

A study conducted in 1997 described the benefits of whey protein and its effect on blood sugar levels, as it found that it stabilizes blood sugar after consumption.

Protein bars can increase muscle protein synthesis :

Muscle protein synthesis is necessary for anyone as it provides muscle growth, repair, and maintenance, while the body transports protein to the muscle cells to feed it … it rebuilds the fibers larger and stronger than before.

There are many ways to increase muscle protein synthesis as bodybuilders use insulin and growth hormone to stimulate protein synthesis, and increasing exercise will also increase protein synthesis, But eating protein bars works to create protein faster, as the protein bar contains between 10 and 30 grams of protein, Eating one before or after exercise increases muscle protein synthesis.

Protein bars reduce appetite by lowering ghrelin and increasing satiety : 

A study found in 2011 that whey protein had a small but important effect on the ghrelin hormone (known as the hunger hormone)

By lowering the ghrelin hormone, you reduce your appetite and prevent more snacks from eating, as a single protein bar can make a big difference in your diet.

Protein bars can improve athlete after intense workout :

Because of the high intensity of exercise and high resistance, your body can take some time to return to its normal state.

Studies have shown that protein can play a major role in post-workout recovery. According to a study conducted in 2005, Whey and leucine protein were more effective than carbohydrate solutions in creating the protein required for recovery.

To Read: Energy Foods: 24 of the best energy foods for your body

Containing protein bars from sugar

Protein bars may contain high levels of sugar, sometimes called “candy bars.”

To keep calories and carbohydrates content relatively low, many protein bars contain sugar alcohol.

Does protein bar serve a meal?
of course not. The Protein bar cannot replace other protein sources, such as meat, milk, dairy products, and grains, as they are one of the major sources of food.

It is also not a substitute for vegetables and fruits rich in other nutrients such as fiber, vitamins, and antioxidants. In addition, the protein bar may not be free of refined sugar, and if it is not consuming it in moderation, it may lead to weight gain instead of reducing it.

The ideal protein bar

While purchasing protein bars, you will find many attractive foods and names, such as chocolate chip flavor with biscuit, peanut butter with banana, or cheesecake flavor.

Some tips to follow when purchasing a protein bar :

  • Look for easy-to-read ingredients.
  • Choose the protein bar that contains the most protein and the least amount of sugar and contains the amount of fiber and calories appropriate for you.
  • I recommend it to read the nutritional value table on the cover and choose the types that contain a small amount of fat (less than 5 g) and an adequate amount of nutritional fiber (from 3 to 5 grams).
  • Avoid bars containing any of these ingredients (corn fructose syrup – hydrogenated oils – a type of preservative called BHT.

Available flavors of protein bar

During your purchase of a protein bar, you will find many names and tempting foods, such as flavoring chocolate chips with biscuits, peanut butter with bananas, or cheesecake flavors.

Some instructions you need to follow towards purchasing a protein bar.

  1. Find items easy to read.
  2. Choose the protein bar that contains the most protein, the least amount of sugar, and contains the appropriate amount of tissue and calories to suit you.
  3. It is recommend reading the nutritional value schedule on the package and choose the forms that contain a small amount of fat (less than 5 grams) and an adequate amount of nutritional tissue (3 to 5 grams).
  4. We also recommend avoiding bars that contain any of these ingredients :corn fructose syrup – hydrogenated oils – a preservative called BHT.

Side effects of the protein bar

There are no side effects of a protein bar, it’s just a piece of chocolate that contains whey protein powder or casein or both, and there are also many tissues in some of them.

Each bar will contain about 20 grams of protein as a maximum, so even if there were problems with a protein-rich diet, this would not be eligible.

Conclusion

The Protein Bar is a convenient way to add more protein and other nutrients to your diet. However, not all protein bars are equal.

Some are high in calories, added sugar, and use ingredients you might want to avoid. Others may be a good option for you or stabilize your blood sugar throughout the day, or even start your morning.

There are plenty of other ways to get more protein in your diet, but if you eat a protein bar, be sure to look at the nutrition value on the package and the ingredient list to help you decide which one is best for your lifestyle.

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