Are Protein Bars Good For You

What Are Proteins and Why Do We Need Them

Proteins are one of the key building blocks of the living cells and are involved in all essential processes of human metabolism. You can get them from animal and plant products.
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The difference, however, is that animal proteins (such as meat, eggs, and dairy products) contain all the essential amino acids, those small building blocks of the proteins, which are used for millions of processes in the body and are so necessary for our health.

​Plant proteins lack one or more essential amino acids, and in some of them, the level of absorption is low.

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​Because of these reasons, the animal protein is called "complete," and the plant one is called "incomplete," or in other words, the animal protein has a much higher biological value for humans than the plant one.

Aim to eat "complete proteins" to make sure that you obtain the essential amino acids.

Why Are Protein Diets Effective and Widely Prevalent Also Outside of Sports

If you are tracking your weight, strive to take greater amounts of proteins. This will create a feeling of satiety for a longer period of time and will prevent the slowing of metabolism.

A curious fact is that the body does not absorb the calories from carbohydrates, fats, and proteins equally.

• If you take 100 calories from fats, the body will use 97% of their energy.
• If you take 100 calories from carbohydrates, 90% will be utilized.
• When you take proteins, however, only 80 percent of the calories are absorbed, and the remaining 20% are burned in the process of food digestion.

Aim to eat protein at every meal. 20% of the protein calories will be burned in the process of food digestion.

How to Get Enough Proteins If We Can Only Eat 2-3 Times a Day

Not only do we have to obtain a substantial amount of proteins, but it is important that these proteins are absorbed.

​Scientists have long ago established that with one intake, the body cannot absorb large amounts of proteins (more than 50-60 g), and for this reason, it is best to split the intake to 5-6 servings, especially if you are training on a regular basis.

To achieve this in practice, we have to carry food in boxes with us, to waste valuable time and a lot of money on restaurants, or to go home every few hours.

Of course, it's not impossible, but hardly many people (besides professional athletes) can devote as much time and energy to that. ​A possible solution to this problem is the protein bars. ​

Besides protein bars being convenient to carry around and quick to eat, they are a balanced breakfast with high biological value, especially if they have quality content (which is rare, unfortunately).

How Are Protein Bars Created

Protein bars were originally designed by NASA as food for astronauts. ​They fast became very popular among professional athletes, and today they are already easily accessible for all active people interested in healthy eating and sports.

​If selected properly, they are a good source of nutrients and can perfectly complement our daily menu.

What to Look For at the Label

Before considering the various categories, it is important to point out what to look for at the label in order to make sure the bar you eat will help you reach your goals.
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Many bars are promoted as protein ones, but in fact, they are nothing more than ordinary cakes. Always pay attention to the label before you buy a protein bar.

Here are a few tips:

• Amount of proteins - a protein bar should contain at least 30 percent of proteins in order to be called a protein bar.
• The type of proteins - in order to achieve a lower price, many manufacturers use soy or plant proteins. As mentioned earlier, these are "incomplete" proteins – they don’t have all the essential amino acids, and these proteins do not get absorbed optimally. If not combined with other proteins, their efficiency is very low. This is the cheapest protein, and we advise you to eat it if you are a vegetarian, have lactose intolerance, or you can combine it with other quality protein sources. If you are not a vegetarian, you are advised to look for proteins with a much higher biological value, such as whey and casein.
• The calorie count - many bars contain even more calories than ordinary sweets. Experts advise us to stick to the rule: 1 g. of proteins should be equal to about 10-12 kcal. i.e., a bar with 20 grams of proteins should have not more than 200-400 calories.
• How much of the carbohydrates are sugars - avoid bars with high sugar content (over 10 grams), unless you eat the bars for energy recovery or immediately before or after a workout.
• Fats - strive to eat bars with a minimal fat amount. The total weight should not exceed 10%. There are bars that contain larger % of fats even than that of protein. Remember that you buy a protein bar, not a fat bar. The beneficial omega fats that some manufacturers use are an exception, of course. They are involved in many important processes, and their presence is a huge plus - of course, taken in reasonable doses.
• Fibers - Fibers are good for the digestive system. They slow down the breakdown of carbohydrates and proteins and provide an extra sense of satiety.

Always pay attention to the label before you buy a protein bar.

​Look for:

• The amount of proteins;
• The type of proteins it contains;
• The calorie count;
• Carbohydrates and sugars;
• Fats;
• Fibers.

Which Bars Should We Chose When on a Diet

Content with a high % of proteins - proteins give a sense of fullness, stimulate metabolism, and prevent muscle degradation due to the reduced-calorie diet and cardio-intensive workloads.

• The least calories possible;
• Minimum sugar, preferably under 3 grams;
• Fibers content;
• Low carb content.

Which Bars Should We Chose When We Need Energy Before or After a Workout

• Content of up to 30% of proteins;
• Rapidly degradable carbohydrates;
• A combination of rapidly and slowly degradable proteins (whey, soy isolate, casein);
• Minimum fats.

Which Bars Should We Use as Meal Replacements

• Content of 30-35% of proteins.
• Preferably a combination of whey and casein protein, i.e., fast and slow degradable proteins.
• The ratio of proteins and carbohydrates between 1:1 and 1:1.5.
• A combination of fast and slow degradable carbohydrates, as sugars should not exceed 10 grams.
• Fibers.
• Calories (for this type of bars follow the rule: 1 g of proteins should be equal to 10-12 kcal). This means that a bar with 25 grams of proteins should contain about 250-300 kcal.
• Moderate level of fats - they should not exceed 10% of the total weight of the bar.

Which Protein Bars Do I Recommend

So far, I have tried these 3 brands, and they taste good. Soon I will make full reviews on the products below.