Protein bars are designed to deliver a high amount of dietary protein in a convenient form. They are used by people who are trying to lose weight and those trying to build lean muscle mass, and even by those dealing with illness who need to add more protein to their diet. Different protein bar brands vary in their protein content and nutritional ingredients. When choosing a protein bar, read the label to check for high-quality and nutritious ingredients.
Purpose
Eating protein bars is a convenient way to add extra protein to your diet. Eating high-protein foods increases satiation and helps ward off hunger. A 2005 study published in The American Journal of Clinical Nutrition found that increasing a person's protein intake by 15 percent helps them eat fewer calories and lose weight. Protein bars are also used by people who are trying to build lean body mass. They are eaten between meals as an additional dose of protein that promotes post-workout muscle recovery.
Nutrition
There are a variety of protein bars on the market, ranging in ingredients and quality. The majority of protein bars contain either soy or whey protein isolates or concentrate. Soy protein is extracted from soy beans and whey is a milk protein. The amount of protein in bars varies, with higher-quality bars containing around 30 grams of protein and lower-quality bars containing almost none. Depending on the bar, they may contain other ingredients like vitamins, minerals, sugar, corn syrup, caffeine and herbal supplements.
Choosing a Bar
The type of protein bar you should use depends on your needs. Soy and whey protein are both good forms of protein that can help you feel full and build lean body mass. If your goal is to lose weight, you need a protein bar with low carbohydrate and fat content. If you want a meal replacement, look for a balanced ratio of protein and other nutrients. Whatever your goal, read the protein, carbohydrate and total calories contents. It is important that you read the list of ingredients to be sure that the protein bar is nutritious and not full of sugar or saturated fats.
Satisfaction
While some protein bars taste good, they do not compare to the taste and satisfaction that comes with eating whole, balanced meals. They should only be used in moderation and eaten when unprocessed food is not a practical option. In order to maintain a high level of nutrition without compromising flavor, some protein bars contain artificial sweeteners and fats to replace sugar and saturated fat. Although the U.S. Food and Drug Administration (FDA) categorizes these ingredients as safe, there has been some controversy.
References
- "Nutrition Journal"; Soy Versus Whey Protein Bars: Effect on Exercise Training Impact on Lean Body Mass and Antioxidant Status; Erin Brown et al.; December 2004
- "The American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations; David Weigle et al.; July 2005
- Kids Health: Energy Drinks and Food Bars: Power or Hype?
- Bodybuilding for You: The Truth About Protein Bars: Performance Nutrition or Candy in Disguise?
- "The American Journal of Clinical Nutrition"; American Society for Clinical Nutrition; A high-protein diet induces sustained reductions in appetite; multiple authors; July 2005
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