Are pure protein bars healthy: Are Pure Protein Bars Healthy? What A Nutritionist Wants You To Know
Are Pure Protein Bars Healthy? What A Nutritionist Wants You To Know
Additional reporting by Kelsey Hampton, MS, RDN, LD, CSSD
Protein bars are a popular food item for meal replacements and post-workout snacks. While choosing food in its whole or less processed state is typically more ideal, the convenience a protein bar offers is hard to beat. Some of the most popular protein bars on the market are Pure Protein bars.
Marketed as a high protein, low carb option, it’s no wonder why this is the go-to bar for many people looking for a quick and easy protein boost. But is it truly a good option? Read on to learn more about what ingredients are in Pure Protein bars, their nutrition information, and whether they’re really as healthy as they seem.
What’s in a Pure Protein bar?
Pure Protein bars get their protein from several different sources:
- dairy protein, which includes milk protein isolate, whey protein isolate, whey protein concentrate, and casein (the exact combination depends on the bar)
- soy protein isolate
- collagen, listed as hydrolyzed collagen or hydrolyzed gelatin
While there is a small amount of sugar used in these bars (2 to 4 grams per bar), the majority of this comes from the carbs naturally occurring in the various dairy products and the chocolate coating used in many of the bars. Other carbs are from sugar alcohols (more on this ingredient later).
The bars generally contain only a few grams of fat that comes from the nut products used in some bars (like almond butter), and various oils, including palm kernel, canola, and peanut.
In addition to the calorie-containing ingredients, these bars are also fortified with vitamins and minerals, like calcium, vitamin A, potassium, and zinc, to name a few.
What is the Pure Protein bar’s nutrition?
On average, Pure Protein Bars have the following nutrition information:
- Calories: 200, on average
- Protein: 20 grams
- Sugar: 2 to 4 grams
- Fiber: 1 to 7 grams
As a meal replacement or post-exercise recovery snack, the 20 grams of protein is adequate for many people, although individuals with higher calorie needs, high training volumes and/or looking to gain weight may require more protein.
The modest amount of total carbohydrate and minimal sugar is appealing. It is important to differentiate between naturally occurring sugar, like that which occurs in dairy and fruit, for example, and refined sugar that is highly processed with little nutritional value. The minimal amount of refined sugar in these bars is definitely a selling point.
The nutrient composition of this bar makes it a good option for a snack and even a meal, if combined with additional food, like fruit. However, the low fiber content across most of the bars is less than ideal (most adults should be getting at least 25 grams per day), and while the composition of carb, fat, and protein is reasonable, these bars do contain common allergens, like dairy and soy, so they would not be a good option for those with sensitivities or allergies to these ingredients.
Are Pure Protein bars healthy?
“Healthy” is different for everyone. What works for a highly active individual may not be ideal for someone more sedentary. With that in mind, Pure Protein bars do have some attributes we traditionally think of as being healthy:
- good protein
- low sugar
- broad variety of vitamins and minerals
While these are positive characteristics in the bars, there are some components to be mindful of.
Sugar alcohol, like malitol, and the artificial sweetener Sucralose are used in all of these bars. This is how manufacturers are able to make a sweet-tasting bar without the sugar and associated calories.
While this may seem positive, sugar alcohols, in particular, are known to cause digestive upset and symptoms like bloating and gas (the bars even have a warning stating this). Not everyone may experience this when consuming products containing sugar alcohols, but it is worth noting for the population who may notice this digestive discomfort.
Overall, this is a good bar option for those who are not sensitive to dairy, soy and/or sugar alcohols. I always encourage whole food whenever possible; however, you can certainly use protein bars as part of a healthy, well-rounded diet.
Pure Protein Bars Review
July 11, 2019 16 Comments
This Pure Protein Bars review is the latest in my ongoing quest to find the best protein bar.
There are so many on the market! I have taken a look at Built Bar Review and thinkThin Protein Bars and many others that I did not feature.
The latest bar is Pure Protein and I include it because unlike the Built Bar, you can find it in CVS, Walgreens, Target, and Costco. You can buy ONE and see if you like it (except if you buy them at Costco).
They do remind of the Built Bar because they are a bit of a chemical experiment to get you a product that looks and tastes like a candy bar.
The ingredients for the Chocolate Deluxe are:
Protein Blend (Milk Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate), Chocolate Flavored Coating (Maltitol, Fractionated Palm Kernel Oil, Whey Protein Concentrate, Cocoa, Calcium Carbonate,Natural Flavors, Soy Lecithin, Sucralose), Hydrolyzed Collagen, Glycerin, Cocoa Powder, Water, Milk Chocolate Drops (Sugar, Whole Milk Powder, Chocolate Liquor, Cocoa Butter, Milk Fat, Soy Lecithin, Natural Vanilla Flavor), Maltitol Syrup, Peanut Flour, Natural Flavors, Sucralose, Almond Butter, Soy Lecithin.
Nutrition Facts for the Chocolate Deluxe:
One bar is 180 calories, 4.5 g fat, 3 g saturated fat, 17 g carbohydrates, 3 g sugar, 4 g sugar alcohol, 21 g protein, 2 g fiber, 85 mg sodium, 5 Freestyle SmartPts
The bar is under 200 calories (which is good but I wish it was around 150). Also, as you can see there are sugar alcohols and this message is on the package:
Warning: This product contains sugar alcohols, which may cause gastrointestinal discomfort. Excessive consumption may have a laxative effect.
I did not have a problem with these (and I do have a problem with sugar alcohols). Perhaps there wasn’t enough to trigger a response.
I thought that this bar did taste like chocolate and it surprised me that there was no yucky sucralose after taste.
This Chocolate Chip Pure Protein bar tasted chalky and terrible. If I had tried this one first, I would never have bought another one. It was cloyingly sweet and odd in texture. FAIL!
I liked the Chocolate Peanut Butter Pure Protein bar the most of all of the flavors. It is remarkably like a chocolate, peanut butter candy bar. Would I eat this on a regular basis? Probably not, but I would stuff it in my purse for a trip.
These are chewy, like a Snickers Bar (but without the caramel or peanuts). I guess they are like nougat.
The manufacturer (Canadian) suggests that you drink a glass of water when you eat one and my guess is that it helps you digest the bar.
Do I think these are the best choice? I would still try to go with unprocessed food when you can but these are good in a pinch because they are lower in sugar than most of the bars on the shelf.
Other posts you might like:
Pure Protein Bars
More and more people are turning to healthy foods and good nutrition to improve health and just feel better. With countless nutrition bars out there, how do you know which ones are the best? That is not an easy answer, but a little bit of research will help to make the process easier.
Kristin Forte/Simplemost Media
Who needs a nutrition bar? Nutrition bars are not just for those looking to lose weight or gain muscle; they offer a solution for heart health, diabetics, allergy-sensitive consumers, athletes and moms-on-the-go, just to mention a few. So, this means nutrition bars need to have all the right stuff in them to support all these different lifestyles. You will need to get the appropriate bar for you and your dietary restrictions so be sure to read the labels before you buy.
There are numerous factors to consider when reading the label of a nutrition bar. Good carbohydrates, healthy fats, the amount of fiber and good proteins are all things you will want to know about your nutrition bar.
Good carbohydrates are one of the most important factors in a good nutrition bar. Carbohydrates give our bodies energy to do our daily functions. They are composed of hydrogen, oxygen and carbon. In our bodies, carbohydrates are broken down into glucose which is, in turn, used to produce adenosine triphosphate or ATP which is used in the metabolic process. Carbohydrates are also important for muscles to function and retain their mass, especially during an extended period of exercise. The best nutrition bars will source their carbohydrates from natural foods without added sugar such as certain vegetables.
Kristin Forte/Simplemost Media
Healthy fats are important to our daily diets. Triglycerides and cholesterol not only store our energy but also give us insulation for our organs. Proteins wouldn’t be able to keep us moving without healthy fats. Cholesterol is what our cell walls are comprised of because cholesterol is not water-soluble. The cholesterol only allows fat-soluble molecules in and out of the cell.
The amount of fiber in your nutrition bar is extremely important. Fiber helps to move large molecules through our bodies. Most nutrition bars have proteins and carbohydrates to give energy, but they are difficult for our bodies to digest. Having at least 3 grams of fiber in the bar will enable the larger food molecules to move through our digestive tract with ease. You can find the amount of fiber listed in the nutrition facts section on the packaging.
Proteins are so vital to the function of our bodies. They are massive molecules that are extremely complex and perform most duties within the cell. They support tissues and organs but are also an essential part for the structure of these body parts. We need proteins to keep our blood sugars regulated for long periods of time as well.
When you want a nutrition bar that is dairy-free, soy-free, cholesterol-free and does not contain high fructose corn syrup, Nature’s Bakery Fig Bars are perfect. They are also kosher and vegan for those specific diets.
A nutrition bar that boosts energy and offers an incredible, 14 grams of protein is the Zone Perfect Nutrition Bar in fudge graham flavor. This bar is packed with vitamins and even offers antioxidants for boosting immunity. The flavor is similar to s’mores.
A popular choice among nutrition gurus is the KIND nutrition bars in Dark Chocolate Nuts & Sea Salt. This bar has only 5 grams of sugar but 6 grams of protein. Gluten-free and non-GMO in addition to 7 grams of fiber, makes these KIND bars a balanced option for a nutrition bar.
So when you want to find that happy medium between healthy and tasty, turn to these nutrition bars rather than your sugary, carb-filled, pantry snacks. You won’t regret it and they’ll make you feel great!
13 Best Protein Bars – Healthiest Protein Bars 2021
Looking for a quick on-the-go munch or post-workout bite? Protein bars are a portable snack that are great when you’re in a pinch and need something to eat quick. But the protein bar aisle has become saturated with countless choices and lofty nutrition claims that can be overwhelming to decipher. And just because something has the word “protein” in it does not make it automatically healthy.
So what makes a protein bar worthy of being on your grocery list? As a registered dietitian, ingredients are always at the forefront of any testing I do. After analyzing dozens of protein bars in our Good Housekeeping Institute’s Nutrition Lab, our choices focused on protein bars with a readable list of ingredients and a whole grain or whole food (i.e. nuts, oats, legumes, etc) as the first ingredient.
We capped calories at 300 per bar, and looked for choices with no more than 10 grams of added sugar. In order to be considered a protein bar, we required at least 10 grams of protein per serving. We also feel that fiber is important to help keep you full and balance out the bar, which is why all choices on our list have at least 3 grams of fiber or more per serving. We also tried to keep sodium counts under 300mg per bar.
After careful consideration, we rounded up our top choices for the best protein bars of 2020:
Organic Plant Based Protein Bars
This new-kid-on-the-block vegan protein bar is not to be missed. Packed with wholesome ingredients and no sugar alcohols or stevia, it’s a vegan and low-carb option that’s also USDA organic. Peanuts and pumpkin seed protein are the star of the show.
Nutrition Facts (1 Bar): 240 cal, 12g fat, 85mg sodium, 24g total carb, 13g fiber, 4g total sugar, 14g protein
PROTEIN From Real Food Bars
Don’t be fooled by its granola bar facade! This crunchy snack from KIND actually packs in 12 grams of plant-based protein and only has 6 grams of added sugar. We love the taste and texture on this nutty and chocolatey bar.
Nutrition Facts (1 bar): 250 cal, 17g fat, 125mg sodium, 17g carb, 5g fiber, 6g added sugar, 12g protein
Organic Plant Based Protein Bar
Vegan protein bars can be hard to come by, and organic ones are even tougher to find. We love the chewy texture on this chocolate chip cookie dough flavored protein snack bar from Orgain that boasts 10 grams of plant-based protein and is both vegan and soy-free.
Nutrition Facts (1 bar): 140 calories, 5g fat, 125mg sodium, 20g carb, 3g dietary fiber, 5g total sugar, 4g added sugars, 10g protein
Gluten-Free, Low-Sugar Protein Bars
With flavors like Birthday Cake and Pumpkin Pie, this bar will not only cure your sweet tooth but it’ll also pack in a protein punch post-workout. These bars are super flavorful and have 20 grams of protein, which is far more than most on the market. They now also come in minis for a portion-controlled treat.
Nutrition Facts: 220 cal, 8g total fat, 140mg sodium, 24g carb, 8g fiber, 1g total sugar, 0g added sugar, 20g protein
LAYERS Layered Protein Bar
RXBAR’s newest innovation is chewy, gooey, and nutrient-dense. Packed with 14+ grams of protein, it boasts a wholesome ingredients list and is sweetened with dates and honey. It has that candy bar taste and texture, but only 4 grams of added sugar.
Nutrition Facts (1 bar, Peanut Butter Chocolate): 250 cal, 14g total fat, 180mg sodium, 20g carb, 3g fiber, 13g total sugar, 4g added sugar, 15g protein
Omega-3 and Grass-Fed Whey Protein Bars
The first ingredient in this protein-packed bar is grass-fed whey protein concentrate. It’s packed with fiber (7 grams to be exact) and only 4 grams of added sugar. Plus, it has a great flavor and heart-healthy omega-3 fatty acids as well.
Nutrition Facts (1 bar): 200 cal, 7g total fat, 120mg sodium, 22g total carb, 7g fiber, 5g total sugar, 4g added sugar, 14g protein
Of course we love the traditional RXBAR protein bar as well. Made with real ingredients that you can pronounce, these bars load up 12 grams of protein and are also gluten-free. Plus, they are free from added sugar and sweetened instead with dates.
Nutrition Facts (1 bar): 210 cal, 9g total fat, 260mg sodium, 23g total carb, 5g fiber, 13g total sugar, 0g added sugar, 12g protein
Plant-Based Protein Bars
Designed by registered dietitians, these chewy bars are completely plant-based and boast a strong 10 grams of protein and 7 grams of fiber. The Dark Chocolate Coconut Vitality Bar features macaroon-style shaved coconut and tastes like an almond joy.
Nutrition Facts (1 bar): 210 cal, 11g total fat, 55mg sodium, 24g carb, 7g fiber, 9g total sugar, 10g protein
Protein & Superfruit Bars
Not only does this yummy bar from thinkTHIN have 10 grams of protein and fiber, but it also contains heart-healthy omega-3 fatty acids and antioxidants. This gluten-free and non-GMO choice is both sweet and tart from the combination of chocolate, pomegranate, and cherry.
Nutrition Facts (1 bar): 230 cal, 9g total fat, 140mg sodium, 30g carb, 10g fiber, 8g total sugar, 10g protein
Performance Bar, Almond Butter Chocolate
These performance bars from EPIC are all made with six ingredients or less. They get their sweetness from dates and protein content from egg whites and nuts. This bar is also gluten-free and great for pre or post-workout snack.
Nutrition Facts (1 bar): 210 cal, 7g fat, 180mg sodium, 25g carb, 4g fiber, 19g total sugar, 0g added sugar, 12g protein
Nut Butter Protein Bars
You may be familiar with Bobo’s oat bars, but their new protein bars deliver great nutritionals and flavor. With a strong 11 grams of protein, 4 grams of fiber, and only 7 grams of added sugar, it’s perfect for an on-the-go snack.
Nutrition Facts (1 bar): 270 cal, 11g fat, 60mg sodium, 39g carb, 4g fiber, 7g added sugar, 11g protein
Vegan Cookie Dough Protein Bar
This plant-based, low-sugar bar is top-rated on Amazon and comes in a variety of flavors. It’s a gluten-free, plant-based, low-sugar option that’s both soft and tasty. We like that the protein blend comes from fava beans and brown rice, and that is has a whopping 11 grams of fiber.
Nutrition Facts (1 bar): 220 cal, 7g fat, 210mg sodium, 29g carb, 11g fiber, 10g total sugar, 15g protein
Plant Based Protein Bars
Super Pop Snacks
The first ingredient in this soft bar is almond butter, which helps to pack in 10 grams of plant-based protein per bar. You’ll find actual dried blueberries throughout and a nice flavor, with no dairy or soy in the ingredient list.
Nutrition Facts: 260 cal, 13g fat, 50mg sodium, 23g total carb, 4g fiber, 11g total sugar, 10g protein
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The Healthiest Protein Bars on the Market, According to a Nutritionist
While a healthy, balanced diet is the best fuel for both workouts and daily life, there is a time and a place for a healthy protein bar. The best protein bars can serve as a healthier alternative to other packaged snacks for those who lift weights, those in need of a quick post-workout meal, and all those who are replacing a meal on the go. In these cases, a low-sugar protein bar is better than most fast food, and can provide a quick hit of protein in the event that a sit-down meal isn’t an option. But that’s about the extent of the benefits offered by even the healthiest protein bars. Why? They’re not any nutritionist’s idea of a healthy snack.
“I understand that nowadays everyone is always short on time and rushing from one commitment to the next, but I think people rely on protein bars too often,” says Jennifer Silverman, a New York–based nutritionist. “Depending on the bar, they might be upward of 250 or 300 calories and packed with added sugar.”
Plus, many high protein bars are packed with fillers. Silverman suggests looking out for added and fake sugars (sucralose, erythritol, and aspartame in particular). “Instead look for bars that have ingredients you can pronounce and natural sugars,” she recommends.
How to Find a Healthy Protein Bar
- In a perfect world, a protein bar should have no more than 14 grams of sugar per serving.
- It should also have about five or so grams of fiber, which helps you digest it slowly and release its energy evenly.
- It should have four grams of fat.
- If you are looking to shed weight, the maximum calories a bar should have is 200.
- If muscle gain is your goal, a bar should have at least 20 grams of protein.
- Otherwise, a protein bar should have 10 grams of protein.
You can always make your own low-sugar protein bars, but if you don’t have time, these are some of the healthiest protein bars on the market. You’ll note that some have more sugar than others, because ultimately, if you don’t like the taste of something, you won’t eat it, no matter how much it’s marketed as good for you. We’ve provided the nutritional info. You make the call.
Picky Bars uses a base of dates for all its bars, then adding natural (and pronounceable) ingredients to achieve a four-to-one ratio of carbs to protein. All flavors clock in right around 200 calories and are free of soy, dairy, gluten, and GMOs. Despite its foundational ingredient, they come in a variety of fun and delicious flavors like this chocolate chip variety.
With its Provisions line of food, outdoor outfitter Patagonia is trying to achieve the same level of sustainability it has with its clothing. Each bar uses an organic almond base and adds fruits for the right amount of natural sweetness. Black chia seeds add crunch and a little more protein.
Free is the name of the game here: These bars are gluten-free and soy-free, plus they’re vegan. Because these aren’t loaded with protein, they’re best to eat when you’re on a hike and need an energy boost. Each bar is made with roughly seven ingredients, so you know what you’re eating, like dates and figs. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 4 grams; Sugar: 18 grams; Fiber: 4 grams; Fat: 5 grams; Carbs: 26 grams; Calories: 150.
Packed with chia and flax seeds, this bar sure doesn’t taste like it’s completely vegetarian. What it tastes like is a candy bar that’s still hella good for you, and one that you’ll have to fight to keep from your kids. Protein: 20 grams; Sugar: 14 grams; Fiber: 3 grams; Fat: 9 grams; Carbs: 32 grams; Calories: 290.
From a mother and daughter-run company, these protein bars are made from plant-based ingredients that will fill you up. These protein bars are organic, gluten-free, vegan, and soy-free. They have 12 grams of protein that comes from peas and brown rice. All of the ingredients are sustainably grown, and you can choose from 14 flavors. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 12 grams; Sugar: 11 grams; Fiber: 2 grams; Fat: 10 grams; Carbs: 34 grams; Calories: 270.
This bar is rich on taste, because it’s made with honey and nut butters, but you need to refrigerate it. It stays good for one week out of the fridge. What it lacks in convenience, it makes up for in taste. It’s creamy, crunchy, and reminiscent of cookie dough. Which makes sense, given how high it is in sugar and fat. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 17 grams; Sugar: 18 grams; Fiber: four grams; Fat: 18 grams; Carbs: 26 grams; Calories: 330.
A bar that proudly lists its main ingredients on the front, so you know exactly what you’re getting. There are no artificial colors, flavors, preservatives, or fillers, plus most of the bars are gluten-free with no soy or dairy. Its 12 grams of protein come largely from egg whites, an ingredient offered by precious few other bars. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 12 grams; Sugar: 14 grams; Fiber: 4 grams; Fat: 8 grams; Carbs: 22 grams; Calories: 210
These bars are made with plant-based proteins, are certified USDA organics, kosher, vegan, non-GMO, grain-free, and most of all, they’re gooey-good. And they’re made with just four ingredients. Protein: 11 grams; Sugar: 18 grams; Fiber: four grams; Fat: 10 grams; Carbs: 25 grams; Calories: 210.
Each of these protein bars contains eight grams of organic plant protein from pumpkin seeds. We like that you can recognize the ingredients in these protein bars, and that each bar contains six grams of sugar. The chewy texture is a nice plus, too. Protein: 8 grams; Sugar: 6 grams; Fiber: 2 grams; Fat: 13 grams; Carbs: 11 grams; Calories: 170.
These protein bars contain a whopping 20 grams of whey and milk protein. These bars are meant for serious workouts and are eaten by NFL athletes. They’re loaded with protein, but are also heavy on the sugar. Still, they’re one of the most delicious protein bars you can buy, both in terms of flavor and texture. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 20 grams; Sugar: 29 grams; Fiber: 2 grams; Fat: 13 grams; Carbs: 41 grams; Calories: 350
This bar has three, yes three, ingredients in it. Easy and simple. It’s clean eating on the go. You get three ingredients and they are almonds, honey, and whey protein isolate. So there’s no need to get a chemistry degree before buying this protein bar. And you get 20 grams of protein per bar. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 20 grams; Sugar: 11 grams; Fiber: 4 grams; Fat: 16 grams; Carbs: 20 grams; Calories: 280
A great-tasting bar that has 20 grams of protein that will fill up in the short term until your next meal. There are only four grams of sugar in each bar. With six grams of fiber per protein bar, it should keep you feeling full for hours after eating. Nutritional info varies bar to bar, so you’ll want to check the online label for each flavor. Protein: 30 grams; Sugar: 5 grams; Fiber: 4 grams; Calories: 340.
This bar tastes delicious, has nine grams of sugar, three grams of fiber and 8 grams of protein. It has 28 grams of carbs and six grams of fat. For nine grams of sugar, which is on the reasonable side, you get a protein bar packed with flavor. It really, really tastes good. Protein: 8 grams; Sugar: 9 grams; Fiber: 3 grams; Fat: 6 grams; Carbs: 23 grams
From a trusted name in the nutritional bar world, this bar has got 20 grams of protein and a great selection of great flavors. You won’t get more than 10 grams of fat in these gluten-free and vegan protein bars. Protein: 20 grams; Sugar: 17 grams; Fiber: 3 grams; Fat: 9 grams; Carbs: 31 grams; Calories: 280
This bar has everything our expert recommends, as well as being a gluten-free option for those with sensitivities or allergies. While this one utilizes whey for its animal-based protein, the company also makes a Vegan-friendly plant-based bar. Protein: 20 grams; Sugar: 1 gram; Fiber: 3 to 9 grams, based on variety; Fat: 9 grams; Carbs: 23 grams; Calories: 210 to 240
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Pure Protein Bars Review (UPDATE: 2021)
Pure Protein Bars are meal replacement bars made with a blend of soy and whey protein. The company claims protein is an essential nutrient for optimal body function, lean mass, and strength. Does this take into account those following a vegetarian or vegan lifestyle?
Plant-based protein is an ideal solution because it addressed the needs of most dieters. However, our team wanted to understand the ingredients’ benefits better while addressing any potential side effects. Then, we compiled our research to give you the facts.
Pure Protein Bars can be purchased through their Official Site.
What are Pure Protein Bars?
First off, Pure Protein Bars are a meal-replacement containing soy protein isolate, whey protein isolate, milk protein isolate, malitol syrup, palm kernel oil, milk protein isolate, cocoa, hydrolyzed collagen, glycerin, cocoa powder, natural flavors, rice flour, corn starch, canola oil, glycerin, salt, dehydrated coconut, tapioca starch, sugar, nonfat dry milk solids, yogurt powder, soy lecithin, salt, water, vitamin and mineral blend.
After eating one bar as a substitute for breakfast, lunch, or dinner, the product supposedly helps you lose weight. One benefit is the packaging makes it easy to eat on-the-go.
There’s no information as to when Pure Protein Bars were first introduced, but the parent company NBTY has been operating for more than 70 years – fantastic. The official website and multiple trusted retailers sell the product. We like the inclusion of a few natural ingredients and that we located some positive customer comments, but this is what some of the research says:
- Nutrition: Soy protein was found to be a suitable addition to calorie-restricted diets used for the treatment of obesity.
- Nutrition & Metabolism: Some proteins found in milk may benefit metabolic health.
- Nutrients: Researchers from this found that, “ingestion of a whey protein supplement before bedtime during a 4-week period on a VLCD [very-low calorie diet] improved nitrogen balance, but did not lead to any significant improvement in the quality of the weight loss.”
Pure Protein Bars Competitors
Explanation of Price
This is how much it costs to start on the respective program. We always recommend trying a product before making a large investment.
- = Initial product cost is less than $5
- = Initial product cost is between $6 and $50
- = Initial product cost is between $51 and $150
- = Initial product cost is $151 or more
Taste – “Nasty!”
The first concern was the bad taste of Pure Protein Bars. Some of the flavors the bars are available include:
- Birthday Cake
- Red Velvet Cake
- Vanilla Almond Biscotti
- Mocha Cream
- Chocolate Peanut Butter
- Dark Chocolate Coconut
- Greek Yogurt Blueberry
“You want to use products like this to support muscle growth and strength,” said our Research Editor. “If you can’t eat it, it won’t work.”
“I took one bite and spat it out. I couldn’t chew it and choke it down. It tasted terrible,” reported a consumer.
“It has an awful metallic taste that just makes me want to throw the rest away after the first bite,” said the user.
Protein bars are an acquired taste in some cases. As one dieter put it, “These are good bars; in fact, the only downside is that I have trouble resisting having the second bar.”
Sometimes it wasn’t the best, but it wasn’t bad, either. According to one person, “I found the flavor to be somewhat average, with no significant after taste.”
Scroll below for one of the best products we’ve seen over the last year.
Side Effects – “Discomfort?”
Customers across the web are commenting about discomfort experienced from Pure Protein Bars side effects. “I’ve experienced some discomfort after eating this,” commented a dieter.
“I lost 7 lbs. in two days from trips to the bathroom. Only buy as a Laxative,” said a customer.
“I only had 1 bar, and my insides were hurting a couple of hours later. Unless you want diarrhea, try a different protein bar,” stated another.
We didn’t find any comments about Pure Protein Bars that showed the opposite reports of a laxative effect. We did find one explanation that makes sense. According to a buyer, “The product contains sugar alcohols which have a laxative effect if taken too frequently.”
We have the experience to back up the fact that all it takes is something considered a concern, like negative side effects, to reduce the chances of long-term success. If Pure Protein Bars cause customers to feel bad, this could become problematic.
“Backed by Science?”
The official website provides details relating to the product’s benefits, including ingredient lists and use, but there’s no solid science supporting the weight-loss claims. Throughout our research, we’ve found studies linking the protein to dieters losing weight, but the information doesn’t relate to this formula. At DietSpotlight, science is an imperative part of the review process. If there are no studies used as a back-up, we have concerns.
What Users Are Saying
“These protein bars are not ordinary candy bars posing as protein bars, but actual bars with protein. The chocolate coating is rich, and flavorful. The core bar is soft, chewy, and tasty. So far, they have proven their value, and offered a way for a way to replenish and energize myself.”
“Accidentally ordered these instead of my Clif Builder bars. OMG, they taste awful! Will not buy again.”
“Small bars taste good – These were better than most, I don’t like chocolates anymore ever since i found out how it’s made so I preferred peanut butter. Thanks.”
Roman V. Hunter
The Bottom Line – Do Pure Protein Bars Work?
Are you unwrapping one of the Pure Protein Bars? Well, we like that we located some favorable customer comments and the inclusion of some natural ingredients. Still, we have reservations about this one because of no published clinical research backing the weight-loss claims. We’re also skeptical due to the comments about poor taste and negative side effects.
If you want to lose those extra pounds, we suggest a program that starts you on the path to lasting weight loss and sticks with you all along the way.
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Dietspotlight readers can access a free trial offer of Noom for a limited time – you’ve nothing to lose but the extra pounds.
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16 Best Protein Bars for Men 2021, According to Dietitians
Protein bars seem like the miracle snack: They promise the protein you need to feed your muscles, while boasting flavors so delicious you’ll want to sub them for dessert.
But the sad truth is, many of these protein bars are just candy bars in disguise. They’re often loaded with sugar and empty calories, and many of them contain shoddy sources of protein. Finding a well-balanced, high-quality protein bar is challenging—especially considering how many of these dang things there are out there on the market (or gas station, or health food store, or…).
So what makes a high-quality protein bar to begin with? Here’s what dietitians tend to agree on: You want a protein bar with at least 20 grams of protein from a dairy-based source (whey, casein, or a combination of both), 300 calories or fewer, 15 grams of fat or below, and around five grams of fiber, says Kris Sollid, R.D., senior director at the International Food Information Council Foundation.
“While most younger men tend to eat enough protein, fiber is a different story,” says Sollid. “Men only eat about half of the fiber recommended each day, so it’s important to incorporate it whenever possible.” That’s because fiber helps you stay regular, as you know, but it also helps you stay full enough to prevent mindless snacking on foods with empty calories. Plus, people who eat diets high in fiber have been shown to have less risk of cardiovascular diseases.
Many of the bars below hit these marks, but also know that you can still enjoy a protein bar that falls short—just pair it with something else that helps shore up the missing nutrient. So, if your protein bar is low in fiber, eat it with an apple or pair. Lower in protein? Have it with a hard-boiled egg.
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“Having a straightforward, simple ingredient bar like Rise in your back pocket makes it easy to avoid the impulse grab of junk food,” says Christina Meyer-Jax, M.S., R.D.N., a professor of nutrition at St. Catherine’s University in St. Paul, Minnesota.
“I like that they are a little higher in monounsaturated fats from the nuts, along with being high in protein. This is an ideal combo to help us feel fuller longer.” The 280-calorie bar has 20 grams of protein and four grams of fiber.
Probar’s plant-based BASE protein bar contains 20 grams of protein and all nine essential amino acids, which is “helpful for post-workout recovery,” Meyer-Jax says. Another bonus: There’s no added sugar, and they still taste great.
Blueberry Muffin Protein Bar
This bar hits the 20 grams of protein and a whopping 15 grams of fiber. One drawback: The bar contains erythritol, a sweetener that some people report leads to gastric distress.
Mint Chocolate Chunk
This 200-calorie bar gets the highest compliment you could hope for in a mint/chocolate combo: it’s reminiscent of the famous Thin Mint Girl Scout Cookie. Real peppermint oil gives the bar a refreshing feel that really pops from the rich, smooth chocolate taste. It houses 2o grams of protein and 16 grams of fiber, but there’s that erythritol again.
Carb Killa High Protein Bar, Caramel Chaos
High in protein. High in flavor. High marks all around.
Salted Caramel Cookie Dough
Cookie dough is a stacked flavor category for protein bars, but the salted caramel adds an interesting jolt to regular old sweetness. You’ll net 20 grams of protein and six grams of fiber for 230 calories. This is the protein bar for people who don’t like the flavor of most protein bars.
White Chocolate Raspberry
Most protein bars come in some variation of milk or dark chocolate and peanut butter. These Oatmega bars really stand out with a unique combination of tart raspberry and creamy white chocolate.
Although they’re a bit lower in protein–14 grams for one bar–they are also lower in sugar and calories, making it a good snack instead of meal replacement, says Jessica Bachman, R.D., and nutrition coach at Stronger U.
Grandma’s Lemon Square
We’re pretty sure Grandma wasn’t blending whey protein into her legendary dessert, but whatever. One of these bright-tasting bars has 220 calories, 20 grams of protein, and 11 grams of fiber. “This has a solid amount of protein to really help boost intake post workout,” says Elizabeth Shaw, R.D. However, she notes that some people may have trouble digesting chicory root and could have an upset stomach.
20g Protein Bars, Chocolate Peanut Butter
While the primary protein used in these bars is soy, they do also contain weigh. The flavor is awesome—as is the hit of crunch.
Slim Dark Chocolate Brownie Crunch
This bar is proof that a low calorie bar can legitimately satisfy your chocolate craving. “I’m actually a fan of this bar,” says Shaw. “I like the taste (one of the most important things IMHO when choosing a bar).” Plus, you’ll get 16 grams of protein, 7 grams of fiber and only two grams of sugar for only 190 calories.
Whole Food Organic Peanut Butter
“With a decent amount of protein and fairly easy to read ingredient panel, the Perfect Bar has easily become a fan favorite,” says Shaw. But it packs 330 calories, so it’s better as a meal replacement for guys looking to bulk up, says Bachman.
Cookies & Cream
These bars are able to deliver a tasty cookies-and-cream-flavor with only one gram of sugar (erythritol though). Factor in 20 grams of protein and 9 grams of fiber and you’ve got yourself a solid post-workout snack.
This bar is another go-to for Bachman because it’s high in protein, has zero sugar and only 230 calories. “It’s an excellent snack for people wanting high protein intake during weight loss or to support muscle gain,” she says.
These cookies are loaded with 18 grams of protein for only 200 calories. Plus, the chocolate chunks are a nice touch to make it seem like you’re legitimately eating a cookie.
No, you’re right, it’s less of a bar and more of a disc. Still good though.
Vega also makes a mean vegan protein powder so it makes sense to trust them with your protein in bar form too. You’ll snack on 20 grams of brown rice and pea protein, and sneak in three grams of fiber too.
Elite Food Protein Bar, Peanut Chocolate Chip
At 330 calories per bar, it’s a touch high on the caloric side, but if you’re working out hard, this is the bar for you.
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90,000 Why Protein Bars – Protein Bars Composition
Are Protein or Grain Bars Always a Healthy Snack? Why are protein bars good for you?
How much added sugar, preservatives, fats, and other additives? Is it true that the labeling often does not match the actual composition of the energy bars, and there are no vitamins and minerals at all? What are the benefits and harms of energy bars? What is the use of cereal bars? To answer these and other questions, the experts of Roskachestvo investigated the quality of protein bars and other fitness snacks of four types of 20 brands (TM): muesli / cereals (7 TM), fruit and fruit-nut (6 TM), protein (6 TM) ) and for weight loss (1 TM).
What bars are considered useful and what consumer concerns are associated with them?
The study included four types of bars. They differ in composition and functionality. Protein (protein) bars are considered a good source of protein. They are recommended by sports nutritionists and trainers as a supplement to the main diet when natural products are unable to obtain the daily protein intake, for example, during periods of weight gain, intense training and competition.Muesli bars are a source of slow carbohydrates in the form of cereals, and cereal bars can also contain berries, nuts and chocolate. Slimming bars help prolong the feeling of fullness and reduce appetite, which is especially important for those who are losing weight. Fruit and Fruit Nut Bars are rich in fiber and micronutrients and contain beneficial elements from berries, nuts and fruits.
Before launching a special project to test protein bars and other healthy snacks, Roskachestvo analysts studied consumer opinions and systematized concerns about these snacks.
Key consumer fears:
A lot of sugar.
The calorie content and BZHU declared by the manufacturer do not correspond to the actual values.
Large amount of saturated fatty acids.
Not useful or different from regular chocolate bars.
Protein in the composition is less than stated.
Mentioning vitamins and minerals on the packaging is a marketing ploy.
High calorie content (including due to sugar in different types, syrups, etc.).
Unnatural and harmful composition, the presence of trans fats, preservatives.
So, many people believe that the bars are unnatural, contain a lot of sugar, preservatives and trans fats. Bars are associated with concerns that manufacturers misrepresent packaging and all claims about minerals, vitamins, and high protein are a marketing gimmick. Examination of protein bars will show how true this is.
In order to find out which of these fears are in vain and which are reasonable, Roskachestvo experts examined popular bars: cereal / muesli – Everyday Gigant, DiYes, Healthy Snack, My Like, Corny Big, Musler, Fitness; fruit and nut-fruit – Smart Formula, Pikki, R.A.W. Life, Frutilad, Fit & Fruit, Bite; protein – Bombbar, 33 ProteinRex, Champ, Ironman (32 Protein Bar), Everyday, Schwarz; for weight loss – Racionika. Of these, 18 products were produced in Russia, 1 in Poland, 1 in Germany.
Products were tested for 86 indicators, including labeling, organoleptic properties
, amino acid composition and energy value.
What was not found
Let’s say right away that the experts did not find any serious discrepancies with the marking.Some TM bars contain a small amount of preservatives, but the myth that bars consist of one “chemistry” is not confirmed. Trans fats were not found either. Read more about this below.
Hardness and taste
There were no comments on organoleptic properties either. All the bars turned out to have a taste and smell characteristic of this type of product, all without any foreign flavors. Only one bar, Smart Formula, had a soft consistency, while 11 TM products were defined as hard.When choosing, keep this in mind so that your teeth do not suffer.
Are bars a valuable source of protein or not?
A survey conducted by Roskachestvo showed that protein, fat, and carbohydrate content (PFC) was a more important criterion when choosing bars than calorie content and price. We figured out how much protein the bars contain and how much amino acids can be obtained from them. What is the composition of the protein bars?
Of the 20 TMs, only the Pikki marking did not correspond to the actual value.True, the manufacturer did not overestimate, but underestimated the protein content on the label: tests showed 10.16 g per 100 g instead of the declared 9.2 g.
As expected, protein bars live up to their name: they contain the highest amount of protein in comparison with other types of bars. But within the group, the spread is more than two times: in the protein snacks itself – Schwarz – 35.7 g per 100 g, and in Champ – only 16.9 g.
So what did our Protein Bars review reveal? The discrepancy between the declared protein content and the actual protein bars can be called a myth.Quality protein bars are a good source of concentrated protein and outperform many grains, dairy, meat and fish in terms of protein content.
High protein foods (per 100 g):
Dried porcini mushrooms – 30.3 g
Peanuts – 26.3 g
Dutch cheese 45% – 26.3 g
Tuna – 24.4
Lentils (grain) – 24 g
Chicken meat – 18.2 g
Chicken egg – 12.7 g
honored coach of Russia in bodybuilding, master of sports in bodybuilding, master of sports in powerlifting
– Protein bars are essential for athletes to increase the daily protein intake when it is impossible to make a protein shake or eat.Carbohydrate and energy bars (containing caffeine or guarana) are used to feed athletes in cycling and competitive sports at a distance or while playing. The good thing about the bars is that they can be taken on the road and used without additional preparation. Plus, you get a controlled portion of macronutrients with the bar. Protein bars should be taken evenly throughout the day between meals. Carbohydrates can be eaten before and during work.
When asked if you can eat protein bars while losing weight, you need to remember that even protein bars contain a portion of carbohydrates.Losing weight especially needs to monitor the carbohydrate content. It is not recommended to take caffeinated bars in the evening. Do not substitute bars for essential natural meals, and if you have nutritious foods on hand, use them.
nutritionist and member of the Russian Union of Nutritionists, Nutritionists and Food Industry Specialists
– I would recommend the use of bars with a high-quality composition to people who regularly play sports.In this case, the way in which the bars are included in the diet will depend on the sport and on the individual’s goals. Also, the benefits of protein bars for fitness will be appreciated by people who do not have the opportunity to fully eat (on the road, at a meeting). Keep in mind, however, that you shouldn’t replace your full meals with even the healthiest protein bars on a regular basis.
Protein not only performs a structural function, but is also an enzyme or biological catalyst that accelerates reactions.Protein molecules are composed of amino acids arranged in a specific sequence, and they are divided into two groups: nonessential and irreplaceable. The human body can synthesize replaceable amino acids by itself, and essential amino acids must be ingested with food without fail, because their lack leads to a weakening of memory and a decrease in immunity. There are eight such amino acids in total: isoleucine, valine, leucine, methionine, threonine, tryptophan, lysine and phenylalanine. The rest of the amino acids are classified as nonessential, but some of them are conditional, since the nonessential amino acid can be synthesized in the body only from the essential.
Thus, it is important to get 11 amino acids from food. According to the WHO recommendations, the daily requirement for essential amino acids for an adult weighing 70 kg is 12.88 g. Can one bar cover the need for all at once?
One bar – no, but 2-3 bars (depending on the weight of the product) will be able and even overlap the norm. Three protein bars can do this: Ironman (109% DV), Schwarz (109.36%) and Bombbar (123.3%).The Racionika slimming bar also showed good results – 52.72%.
honored master of sports, two-time world champion in body fitness
– If we exercise, then we need to count all the calories that we consume during the day. A bar with fiber, protein and carbohydrates will be better than a chocolate bar or just some other sweet with sugar and other additives.Such a bar will take much longer to digest than a regular chocolate bar. But it should be borne in mind that if there are sweeteners in the bar, they can cause discomfort in the intestines. And if the goal is still to lose weight, then, from my point of view, you need to do without bars, and eat full-fledged foods and follow the diet and exercise regimen.
Fats: Should We Believe the Labeling?
Among all the bars studied, we did not find any discrepancies between the labeling for fat and the actual content in any of the bars studied.However, we found a wide range of performance across the nut and fruit bars category. The most saturated fats contained 23.9 g (Pikki), while in the same category the Fit & Fruit bar had only 8.5 g. The presence of nuts in the composition does not mean that the snack will be rich in fats. According to TR CU 022/2011, the daily rate of fat should be about 83 g (with a caloric value of 2500 kcal per day). Be aware of the fat content when eating foods with nuts.
Tip: Fats can slow digestion, so nutritionists and athletes do not recommend eating high-fat bars before physical activity.
When consuming fat, it is important that saturated fat is less than 10% of the total daily fat intake, and when consumed, it is necessary to replace saturated fat and trans fat with unsaturated fat, as recommended by the WHO. Not all of the bars tested meet this norm: seven of them contain less than 10% saturated fatty acids (SFA), while some brands have this content exceeding 30%, which is three times the norm.
Carbohydrates: are the numbers understated?
Carbohydrates in the product are the main source of calories.Nutritionist Nagima Semchukova explains that all micro- and macronutrients are important and necessary for our body, but the effect of nutrients can be different. For example, both cereal flakes and glucose syrup belong to carbohydrates, but their effect on the body is different. In almost 100% of cases, cereal will benefit you more than glucose syrup. The less processed the constituent ingredients of the bar, the fewer sweeteners in it, the more useful it will be for us, regardless of the percentage of ingredients.
In the course of the study, we checked the declared values in the labeling with the actual ones, and also calculated how many calories from the daily value you can get from one bar. Nobody wants to go outside the norm with one light snack.
We took into account the mass fraction of carbohydrates without fiber and found discrepancies in two TMs:
“Healthy snack”: the content of carbohydrates in the labeling is overstated by 10 times.Instead of the declared 78.73 g, only 7.5 g was found.
Bombbar: understated carbohydrate labeling. Instead of the indicated 6.5 g, 17.5 g were found.
According to TR CU 022/2011, it is recommended to consume 365 g or 1460 kcal of carbohydrates per 2500 kcal / day. The largest amount of carbohydrates is found in fruit bars “Frutilad” (73.9 g) and Smart Formula (73 g). To compare protein bars, let’s take two brands: in the Racionika slimming bar there are 48.7 g of carbohydrates, and in the Champ protein bar itself – 54.6 g.And although Champ claims 40.4 g on the label, these are average values, which the manufacturer warns about. With regard to indicators of the nutritional value of food products, the labeling may be supplemented with the inscription “average values” (Art. 4, Ch. 4.9, clause 14 of TR CU 022/2011 “Food products in terms of their labeling”). In this case, a discrepancy between the declared and actual values is allowed.
To better understand these numbers, let’s compare the most carbohydrate bar with other foods:
Medium banana – 28 g
Whole grain spaghetti (140 g) – 37 g
Simple bagel – 38 g
Baked Sweet Potatoes (200g) – 49g
Conclusion: One bar is clearly not enough to immediately exceed the daily carbohydrate intake.Even a banana will be more energy intensive. Perhaps, people with high physical activity, on the contrary, will be disappointed with the relatively low carbohydrate content in one snack. But it should be borne in mind that insufficient energy saturation with a bar can lead to the desire to eat another one, and this will already affect the daily calorie intake.
Dietary Fiber: Benefit Without Harm?
Fiber (the second name for dietary fiber) is primarily responsible for the normal functioning of the gastrointestinal tract.Plant fibers are of two types: soluble and insoluble. In the intestines, they absorb water and turn into a gel-like substance. According to TR CU 022/2011, it is recommended to consume 30 g of fiber per 2500 kcal per day.
We calculated in the course of the study the mass fraction of dietary fiber in a bar per 100 g. As it turned out, the bars are far enough from that one bite provides the daily fiber content. At the same time, the richest in fiber types of bars were muesli and protein, and not fruit-nut, as one might expect.
A bar of only one TM will be able to meet the daily requirement – “Healthy Snack” (63.44 g per 100 g). None of the TMs showed discrepancies with labeling for fiber content. Nutritionist Nagima Semchukova warns that eating cereal bars containing a large amount of dietary fiber can lead to intestinal disruption.
Energy value: not true?
One of the most pressing consumer questions concerns the energy value of the bars.Doesn’t the manufacturer underestimate the calorie content in the labeling? For those who closely monitor their weight and keep track of calories, it is important that the snack does not have any hidden calories.
The consumers’ fears were not in vain: almost a third of the studied TMs indicate incorrect data on the energy value of their products. True, not all of them underestimate calories, there are those where the amount of calories was overestimated.
Nagima Semchukova, nutritionist:
– If your goal is weight loss, bars, carbohydrate or protein, combined with exercise and a balanced diet are a great tool to achieve your goal.Simply losing weight by eating bars is not a good idea. First, you can do the opposite because some of the bars are very high in calories. Second, the bars do not contain enough of all the essential nutrients, vitamins, and minerals.
Daily Calorie Requirements: Does One Bar Replace a Whole Meal?
Several factors affect the daily calorie requirement: age, gender, body weight, and level of physical activity.Accordingly, there are several methods for calculating the calorie content for each day. We took an average amount of 2500 kcal per day (according to TR TS 022/2011), however, we draw your attention to the fact that, for example, a 33-year-old woman weighing 55 kg with average physical activity requires a much smaller amount of calories – about 1690 kcal per day.
The most nutritious bar, Pikki, covers almost 1/5 of the daily value – 18.4%, while the bar with the lowest calorie content – Healthy Snack – only 4.06%.Considering that one “Healthy Snack” bar weighs 55 g, then such a snack will leave too little trace in the total daily norm – only 2%.
Nagima Semchukova explains: “Bars are a concentrated source of nutrients. However, they should certainly not be used as a regular meal (instead of a full meal). Yes, with a high-quality composition, they can serve as a good, useful addition to a balanced diet, but it is worth resorting to their use during periods of high physical activity, as well as in situations where it is not possible to fully eat food (for example, on hikes, trips) or provide compliance with hygiene measures.Bars are a way to provide the body with support when it is most needed. ”
Sugar and icing: like candy?
A lot of consumer concerns have been associated with the bar’s core property – its sweet taste. If this snack is so tasty and sweet, then maybe there is nothing but sugar?
To find out if a bar was made from the same glaze and wafer wafer, we determined their mass fraction in the entire product.The study did not reveal indicators in half or a third of the bar.
When calculating the total sugar content in the bars, the results showed a very wide range of values - from 7.9 g per 100 g to 63.6 (which is almost two-thirds of 100 g of product!). In general, most manufacturers do not tolerate data on the amount of sugar per package, which makes it difficult for a consumer to lead a healthy lifestyle. Only two brands put sugar on their packaging.But these values did not match the actual ones. The Corny Big label indicates 33 g – in fact 38.1, Fitness – 22 g, and in fact 37.3.
Producers of 5 brands put “no added sugar” on the label, which was confirmed by research. But the sources of sugar in them can be other ingredients from the composition – fruits, berries, dairy products, etc.
The WHO recommends that reducing free sugars to less than 10% of total energy intake is part of a healthy diet, while reducing free sugars to less than 5% is believed to provide additional health benefits.You will not be able to meet the recommended norms with any bar: the consumption of 100 g of any of them will exceed the norm, and after all, other sources of sugar may also be consumed during the day.
Conclusion: in general, the fears are justified, since the bars can indeed contain a lot of sugar, and some exceed the daily intake. But among the variety of these products, you can find those in which the sugar content will be less than 10 g (per 100 g), in particular those where there is no added sugar.Keep in mind when choosing that the sugar in the bars will still be contained in some of the main components of the product.
Vitamins Inside: Marketing Gimmick or Really?
In various materials on the Internet, you can find loud claims that nutritional bars can not only give you a boost of energy, but also become a good source of vitamins and minerals. The consumers, whose opinion we found out before starting the study, are skeptical: there are no vitamins in the bars, this is a continuous advertisement.Among the 20 TM bars in our study, only four manufacturers made statements about vitamins and minerals on the packaging. Let’s see if we can trust this information.
Among all the minerals, we selected two – calcium and iron – to see if the labeling claims were true.
Iron . According to TR CU 022/2011, vitamins and minerals account for at least 15% of the average daily requirement of an adult for vitamins and minerals per 100 g of solid food products.If the manufacturer indicates on the packaging the amount of some mineral substance, then SanPiN allow deviations in this case. According to SanPiN 188.8.131.528-01 clause 8.3.2, deviations of no more than 20% are permissible for the declared iron content. Among the 20 TMs, only Bite did we find a discrepancy: instead of the indicated 2.2 mg of iron, the bar actually contained 2.8 mg.
If we compare the composition of the bars by the presence of iron, then the spread is very large. According to TR CU 022/2011, the recommended daily intake of iron is 14 mg.The leader in this indicator – the Fitness cereal bar – covers 81% of the daily requirement, while 33 ProteinRex – only 6%.
Calcium. There were no comments on the reliability of the calcium content in the labeling either. Only one manufacturer overestimated the numbers: instead of the declared 300 mg per 100 g, we found only 103 mg. And here the spread in the content of this element turned out to be rather big. Bars with a minimum calcium content will cover 1.5% of the daily requirement of 1000 mg, while the leader, Schwarz, will cover 34% of the daily requirement.
As in the case of minerals, SanPiN allow a discrepancy between the amount declared in the labeling and the actual content. For different vitamins and vitamin groups there are different deviation rates: for vitamins C, B1, B2, B6 – 20%; for vitamins A, D, E, B12, folic acid – 30%.
In our study, we determined the presence and content of the following vitamins: B1, B2, B3, B5, B6, B9, B12, C, A, D2, D3 and E.Let’s say right away that there are no massive inconsistencies between the declared and actual content. Only two brands have inconsistencies:
Bite: discrepancies in vitamins B1, B2, B3, B6 and E.
Schwarz: discrepancies in vitamins B1, B2, B9, B12, A, D3.
However, do not rely on the fact that the bar will cover the daily requirement for all essential vitamins and minerals at once.Among all the products studied, there is not a single bar that would reach 100 percent in this regard. There is also no clear leader in terms of the sum of indicators: some bar may be a leader in one vitamin group, but will lose in terms of the content of other vitamins. Considering this and the large spread in indicators among TM, read the labeling carefully. Contrary to expectations, there are vitamins and minerals in the bars, although their quantity does not always correspond to what is indicated on the label.The discrepancies are small, so in most cases, you can count on the fact that you will receive exactly as many vitamins as indicated by the manufacturer.
Preservatives: used but not always
To confirm or disprove the myth that bars are unnatural foods with high levels of preservatives, we measured the levels of three acids used as preservatives in food. All TM products were tested for compliance with TR CU 029/2012 “Safety requirements for food additives, flavorings and technological aids”, for which the content of benzoic, sorbic and sulfurous acids was determined.
Benzoic acid and its salts are used in food preservation (food additives E210, E211, E212, E213). By blocking enzymes, it slows down the metabolism in many unicellular microorganisms and fungi, inhibits the growth of mold, yeast and some bacteria. It is added to food products in pure form or in the form of sodium, potassium or calcium salt.
Benzoic acid (E210) was found only in products of 4 TM: “My Like”, R.A.W. Life, Champ, Ironman (32 Protein Bar). But even in the case of the “My Like” bar with the highest content of benzoic acid (539.6 mg), this cannot be called a violation: the norms of TR CU 029/2012 allow less than 1500 mg of the substance.
However, the natural content of benzoic acid in raw milk can reach 6.0-10.0 mg / kg, in sour cream – 11-18 mg / kg, fermented milk – 12.5-20.0 mg / kg, and with more high concentration of raw milk content can reach even more.Considering that concentrated whey can be used as a protein in bars, the presence of acid in small amounts can be explained by natural origin.
Sorbinic acid was found immediately in 8 TM bars, but again without exceeding the norms of TR CU 029/2012 – no more than 1500 mg. Sulfurous acid was found in 11 TM bars. And again, none of the manufacturers exceeded the norm of 2000 mg / kg of the substance.
As you can see, the myth that bars consist of solid preservatives is not confirmed.Manufacturers, if they use them, then without exceeding the regulation norms.
Read more about preservatives HERE .
General recommendations for the selection of
Carefully study the labeling: manufacturers indicate in it reliable indicators of calorie content and BJU (with minor deviations). So you can choose the type of bar, taking into account the calorie content of your daily diet. Healthy bars can actually be a source of vitamins and minerals, and in some cases, dietary fiber.But loud marketing promises on the label shouldn’t be blindly trusted. This is especially true for sugar: it is found in all bars studied, including those with no added sugar. With the right choice, a bar can be beneficial – a good source of fiber, protein, slow carbs and micronutrients.
Protein bars for weight loss – benefits and harms. How to choose the best one?
Protein bar is a convenient and practical product that is easy to store in your bag.However, do these bars really help you lose weight? How they differ from muesli – pros and cons. All about how to make the best protein bar at home.
// Protein bars – what are they?
Protein bars are a food product made from sports protein or whey protein. They resemble regular chocolate bars in shape (and often in taste), but the key difference is the lack of added sugar.
Quite often, protein bars are advertised as a weight loss aid – misleading the buyer about the benefits of the product. While a carb-free and protein-free diet can actually help you lose weight, the bar alone cannot lead to weight loss.
Unfortunately, protein bars can contain ingredients that impair metabolic function and make it difficult to lose weight, most notably fructose syrup and trans fats. That is why it is important to study the composition of the ingredients before buying a bar.
// Read more:
Protein Bars Composition
A protein bar usually contains processed milk protein, fructose syrup (it provides both a long shelf life and a “pleasant” airy texture), imitation of chocolate (mixture of cocoa butter and sugar), as well as stabilizers and flavorings.
In this case, the main task of the sugar syrup in the protein bar is to glue the ingredients and give the bar a stable structure.In addition to sugar, collagen hydrolyzate (gelatin treated with acid or enzymes) can act as a stabilizer.
Ingredient quality problem
Since protein bars are positioned as a product that does not require special storage conditions (for example, a refrigerator), this does not allow using real chocolate as a icing – it will simply melt.
The most popular vegetable oil for making the “chocolate” coating of protein bars is hydrolyzed palm oil.It is cheap, tasteless, and remains solid at room temperature. The main disadvantage of this oil is the possible content of trans fats.
// Read more:
Protein bars without sugar
If a sports nutrition manufacturer decides to attract the consumer’s attention with the phrase “protein bar without sugar”, not only additional structure stabilizers, but also sweeteners appear in the composition , sweeteners and flavors.
The texture of the bar becomes less airy, and the taste is significantly flatter and more synthetic. It is also interesting that quite often manufacturers replace sugar with some other simple carbohydrate unknown to the mass consumer (for example, maltodextrin).
Despite the fact that the body reacts to maltodextrin in much the same way as to sugar, this substance is not directly sugar. Unfortunately, this technique is completely legal. However, these protein bars are contraindicated if you want to lose weight.
Muesli bars – what are they made of?
If a protein bar, despite all the disadvantages, can be considered a useful product for losing weight (in some cases, it is the best option for a snack) – muesli bars are more correctly considered a dessert or candy. The main task of the manufacturer is not to create value, but to convince the buyer that there is such a benefit.
For example, the phrase no added sugar means only that no white table sugar has been added to this bar in its pure form.In this case, molasses, fructose syrup or synthetic honey are not considered pure sugar and can easily be present in the composition.
The presence of nuts and whole grains is undoubtedly beneficial to the body – however, the content of fast carbohydrates in the composition should raise some suspicion.
Best Protein Bars
The pursuit of the cheapest protein bar can be especially detrimental – in fact, the price of such a product is directly related to the quality of the ingredients used.Even though the high price does not guarantee additional “benefit”, the manufacturer’s maximum savings on the cost of the ingredients will clearly not improve the quality of the bar.
A protein bar is nothing more than a regular snack disguised as a “healthy product”. In reality, such bars should be on a shelf in a chemistry lab, not in a health food section. It is necessary to realize that such a product is the result of deep processing of the original ingredients.
At the same time, the pleasant taste, high protein content and lack of sugar in the composition does not mean that this protein bar is the best in the category.The final list of ingredients can stretch over several lines – even if from the point of view of calories everything looks “normal”, such a product should be resorted to in case of emergency.
Protein sports bars only at first glance seem to be a useful product for athletes. A careful study of their composition suggests the opposite – and the more protein and less pure sugar there is in such a protein bar, the more questions you should have regarding the ingredients used and their level of processing.
Continuing the topic
Date of the last update of the material – March 12, 2019
Protein bars: benefit or harm?
After a grueling workout, the first thing an athlete needs to do is to replenish energy and recuperate. Of course, there is no energy to stand at the stove, and it is good if you have time to prepare yourself a lunch or dinner with a high protein content in advance. Well, after all, do not snack on fast food. Otherwise, sports nutrition will come to your rescue, namely, protein bars.
A lot of rumors and speculations are still spinning around this product – some athletes are sure of their benefits, while others categorically claim that they are harmful.
To be objective, it should be noted that protein bar cannot be unambiguously good or bad, as its quality depends on the frequency of its consumption.
The base of all protein bars is protein isolate, which can be obtained from milk, eggs and soy. Therefore, the effectiveness of this product, as well as the training results, will depend on the source of the protein.
So, if we take for the condition that the bar is made from high quality raw materials , it follows that it is:
- Helps in building muscle mass;
- Improves the synthesis of immune and red blood cells;
- Heals damaged tissue;
- Stimulates the production of hormones and enzymes.
Protein , which performs these functions, can be obtained from meat or fish, the only difference is that thanks to the bar, you get protein quickly and without hassle.In addition, the bar may contain additional components that help to gain muscle or lose fat mass.
However, it is important to be aware that these Super Nutritious Chocolates cannot replace a full meal , so they are regarded as an emergency aid when protein meals cannot be taken.
If you get too carried away with protein bars, you can feel a lack of vitamins and minerals, healthy fatty acids.
In addition, another important factor is that you have to pay for the convenience of use, since the cost of such a bar is about three times higher than that of conventional protein supplements.
If you regularly eat protein foods, then adding bars to your diet can lead to weight gain .
Athletes who decide to constantly carry bars in a sports bag should look at the products of reputable companies: BioTech USA, IronMaxx. The products of these brands are constantly tested and meet high standards.
90,000 Protein bars – why are they in sports, what is the composition, what is their harm and benefit?
Essentially, protein bars serve two purposes – they satisfy hunger and provide amino acid support for growing muscles.There are no problems with such a food element: there is no need to cook, it is easy to take with you, in an emergency it will replace a gainer or a protein shake.
Helps maintain a rigid diet when there is no time for protein meals.
Provides nutrients to boost metabolism.
Avoid getting hung up on chocolate and foods with trans fats or fast carbs.
Quenches appetite, has a pleasant taste, is quite sweet, and sweetness is achieved not only due to fast sugars.
Contains fast-digesting protein (usually whey protein, up to 30 g per serving), fiber, vitamin and mineral composition – everything that an athlete needs.
Supports muscle protein anabolism due to the content of vitamins B, C, E, which activate metabolic processes and improve mood.
Replenishes the loss of sodium and potassium – minerals that are especially actively consumed in training.
Improves digestion, as it contains fiber, which is useful for the digestive tract.
Of course, a protein bar is not an alternative to a full meal. However, they provide significant support to the body, prevent the breakdown of muscle fibers, and supply the nutrients needed for muscle repair and growth.
Sports snacks are low in sugar, but the nutritional value is high. Thanks to their mild insulin response, they provide a long-lasting feeling of fullness, which makes them suitable for use during low-carb diets.
The classic composition of the bar is whey protein (less often – casein), sweeteners, cocoa butter in glazed snacks, stabilizers, flavorings. Sugar or fructose syrup makes the consistency airy, sweetens the product, and at the same time glues the ingredients together and maintains its structure.Collagen or gelatin, a processed animal protein, can also serve as a stabilizer.
They produce products with a “sugar-free” composition, but there is a nuance: protein bars without carbohydrates are nonsense. They use a sugar substitute, they are less delicate in consistency and slightly more “chemical” in taste. It is important to take into account that sugar is most often replaced by another simple carbohydrate – maltodextrin, for example.
Bars for athletes and for every day are easy to prepare yourself.Ingredients:
Almond or coconut flour, or ground quinoa.
Milk (cow, coconut, almond).
Mix dry ingredients, gradually adding milk. If you want more plasticity, you can add nut butter.Form bars. No baking required.
For icing: melt the chocolate, dip the bars in the chocolate mass, place in the refrigerator for 30 minutes.
The recipe can be diversified by supplementing it with dried fruits, nuts, seeds. This will increase the nutritional value of the product. Protein bars from baby food are interesting to the taste.
Who is the Protein Bars for?
Researchers from McMaster University of Canada have found that an athlete needs almost 100% more protein than a sedentary job.
With constant physical exertion, it is required to increase the intake of nutrients, primarily protein, in order to compensate for the costs during sports. The protein bar covers some part of the body’s needs, as it contains up to 20-30 g of protein.
In everyday life, such sweets will help out those who do not have time to eat during a break between work or study.
Associate Professor Steve Herzler (Ohio University) has proven the impact of protein bars on endurance.The scientist compared the American products Ironman PR Bar and Power Bar and found that both products increase the concentration of sugar in the blood (although they act slightly differently) and restore glycogen. This had a positive effect on performance.
And here’s another good thing about bars.
With constant training, muscles need extra protein to regenerate and grow. Bars have a positive effect on muscle protein synthesis. By increasing the amount of protein food and eating a protein bar before or after training, the athlete builds a platform for mass gain.
- Post-stress recovery
Another test by Australian researchers has shown that muscle tissue regenerates significantly faster when taken with 20 grams of protein. This is exactly how much protein is contained in a classic formula bar.
- Appetite suppression
Research in 2011 revealed that whey protein sports bars suppress the release of ghrelin, the hormone of hunger.However, due to the rather high calorie content, protein bars cannot be classified as dietary products. During a restrictive diet, they are consumed extremely carefully.
- Disadvantages and potential harm
Excess protein from food or meal replacements does not go unnoticed and affects liver and kidney function. In order not to harm yourself, protein bars should be consumed in compliance with the daily protein requirement.
Potential side effects are sometimes attributed to the fact that chocolate is not used for the glaze of manufactured bars, but its synthetic imitation from processed vegetable oils and sugar. Most often, the vegetable fat in this glaze is hydrolyzed palm oil. It is tasteless and may contain trans fats that can negatively affect metabolism.
Considering the component composition, protein bars are the best option when you want to eat, but you can’t eat normally.Making bars the main component of the menu for building muscle is impractical. First, even the best-selling snacks are high in carbohydrates. Secondly, getting protein from regular protein powder is much cheaper.
Not replacing complete protein meals, the bars, nevertheless, support the body in difficult times. You cannot eat only snacks or exceed reasonable dosages, because they can provoke a sharp increase in blood sugar.
However, if after a workout you are unbearably hungry or on a diet you are drawn to sweets, it is better to use 1-2 bars instead of pizza, cookies or rolls.
For a quick energy boost, it’s best to buy bars that have 3 times more carbs than proteins (3: 1).
Soy, whey, casein proteins should form the basis of the product during the period of muscle gain. The gelatin and collagen options are good for joints and cartilage, but they don’t increase muscle growth.
Ideally, the formula should be free of corn syrup, molasses, glucose, palm kernel oil, hydrogenated fats.
The optimal ratio for a classic protein bar is 5 g of protein per 200 kcal.
Individual intolerance (allergic reaction) to whey protein is possible.
The best time for protein and energy recharging is before and after training (with an interval of at least 30-45 minutes).
However, this is not a hard and fast rule when eating protein bars.If desired, at any time of the day and outside of work, you can also quickly organize a snack by eating 1-2 bars.
Interaction with other means
By combining a post-load carbohydrate meal with a protein bar, you can achieve a faster replenishment of consumed glycogen.
Some brands make bars fortified with vitamin and mineral complexes, as well as protein bars for weight loss, which contain L-carnitine.
When choosing a sweetness, you need to read not only the components, but also the calorie content. Even low-calorie protein bars for weight loss, on the “right” carbohydrates, contain up to 190 kcal.
Best Sports Protein Bars – here
The online store has chosen the most interesting types of products from the product line offered by top brands.
With varying proportions of protein – from 30% to 75%.
Different weights – 45 g, 60 g, 100 g.
Free of trans fats and sweeteners, with minimal simple sugars.
Based on casein, milk, soy, whey.
Chocolate bars, as well as multigrain bars, for 1-3 types of protein, as well as sugar-free bars.
Only top brands – VPLab, Weider, Power System, Maxler, Bombbar.
Contact us and an online store consultant will recommend the best product, tell you how, how much, why there are bars, what are the benefits of protein bars and how to order them at the best price.
90,000 Are Pure Protein Bars Healthy? What you need to know a nutritionist –
Additional Reporting Kelsey Hampton, MS, RDN, LD, CSSD
Protein Bars are a popular meal replacement and post workout snack.While food choices are wholly or less processed tends to be more ideal, the convenience that a protein bar offers is hard to beat. Some of the most popular protein bars on the market are Pure Protein Bars.
No wonder this product is marketed as a high protein, low carb option, which is why many people looking for a quick and easy increase in protein are opting for it. But is this really a good option? Read on to learn more about the ingredients in Pure Protein Bars, their nutritional value, and whether they are actually as healthy as they appear.
What’s in a Pure Protein Bar?
Pure Protein Bars get protein from several different sources:
- Milk Protein , which includes Milk Protein Isolate, Whey Protein Isolate, Whey Protein Concentrate and Casein (the exact mix depends on the bar)
- Soy Protein Isolate
- Collagen Listed as Hydrolyzed Collagen or Hydrolyzed Gelatin
Although these bars use a small amount of sugar (2 to 4 grams per bar), most of it comes from natural carbohydrates in various dairy products and Chocolate icing used in many bars.Other carbohydrates come from sugar alcohols (more on this ingredient later).
Bars typically contain only a few grams of fat from the nut products used in some bars (eg almond butter) and a variety of oils including palm kernel, canola and peanut oils.
In addition to high-calorie ingredients, these bars are also fortified with vitamins and minerals such as calcium, vitamin A, potassium and zinc, just to name a few.
What is the nutritional value of the Pure Protein Bar?
On average, pure protein bars contain the following nutritional information:
- Calories : 200, Average
- Protein : 20 grams
- Sugar : 2 to 4 grams
- Fiber : From 1 to 7 grams
As a meal replacement or snack for post-workout recovery, 20 grams of protein is sufficient for many people, although people with higher calorie needs, higher training volumes, and / or looking to gain weight may need more protein.
Quite a modest amount of carbohydrates and a minimum amount of sugar. It is important to distinguish between natural sugar, for example, found in dairy products and fruits, and refined sugar, which is highly processed and has little nutritional value. The minimal amount of refined sugar in these bars is definitely an advantage.
The nutritional content of this bar makes it a good choice for a snack or even a meal combined with complementary foods such as fruit.However, the low fiber content of most bars is far from ideal (most adults should get at least 25 grams per day), and while the carbohydrate, fat, and protein composition is acceptable, these bars do contain common allergens like dairy and soy, so they would not be a good option for people with sensitivities or allergies to these ingredients.
Are Pure Protein Bars Healthy?
“Healthy” is different for everyone. What works for very active people may not work for sedentary people.With this in mind, Pure Protein Bars do have some of the qualities we traditionally consider to be beneficial to health:
- good protein
- low sugar
- a wide variety of vitamins and minerals
While these are positive characteristics of the columns, there are some components to be aware of.
All of these bars use sugar alcohol such as malit and the artificial sweetener sucralose.So manufacturers can make a sweet-tasting bar without sugar and associated calories.
While this may sound positive, sugar alcohols, in particular, are known to cause indigestion and symptoms such as bloating and gas (the bars even have a warning about this). Not everyone may experience this when consuming foods containing sugar alcohols, but it is worth noting for the population who may notice this digestive discomfort.
Overall, this is a good bar option for those who are not sensitive to dairy, soy and / or sugar alcohols. I always recommend whole foods whenever possible; however, you can certainly use protein bars as part of a healthy and complete diet.
90,000 10 recipes + why are they needed, are they useful, who can
If you are still a beginner in proper nutrition and are just starting to revise your diet and introduce new healthy foods and dishes into it, then, for sure, you have already had at least once, yes hear about the benefits of protein.This product not only contributes to weight loss, but also helps you keep your protein levels in the normal range, which is very important for a healthy diet!
Protein bars: what are they for – good or bad?
Today you can hear a lot of different information regarding the consumption of this product. Let’s take a closer look at the pros and cons.
- Protein Bars are a very convenient snack if you have a healthy diet but are unable to eat well.Instead of eating chocolates, cookies, or fast food, you can always have a quick and healthy snack with this bar. Of course, this is not a complete lunch or dinner. But in this way, you will give your body the necessary, and most importantly, healthy calories so that it can hold out until a full and balanced meal.
- Many people who start counting bju are saddened to notice that they are not getting protein. By the way, it is not as easy as it seems at first glance to eat the right amount of protein.This is where these wonderful bars come to the rescue. They help balance the diet and get the right amount of protein.
- If you need to quickly replenish energy reserves before an intense workout, then this bar is what you need. It will help you quickly replenish energy reserves. By the way, these same bars can be eaten during training (often high intensity). This product is easily and quickly absorbed by the body and you will not feel heavy during training.
- Protein Bar can also be taken after training to quickly restore energy and close the carbohydrate window, a period when all the nutrients received will go to rebuild your muscles.
If everything is so good and rosy, is it possible to eat this product all the time during proper nutrition or diet? Unfortunately no. Despite the many advantages, the following should be remembered:
- No bar can replace a full meal for you, so it can only be a snack or force majeure when there is no way to eat normally.
- Abuse of this product can lead to various diseases of the kidneys and gastrointestinal tract. In general, you should not consume more than 1-2 bars per day.
- Some bars are high in calories, so you can easily exceed your daily calorie intake if you don’t keep an eye on it.
How to make protein bars at home
So, to make such a product with your own hands, you need fairly simple ingredients.
- 1 cup of dates and dried apricots.Since we use dried fruits, we will not need to add additional sweetener. Soak everything in 1 cup of warm water and let stand until the dried fruits become soft. Then cut into pieces.
- 1.5 cups oatmeal. They will need to be ground in a coffee grinder. You can leave a few large particles.
- 1 cup whey protein.
- 4 spoons of milk. It is best to take 1% fat milk.
Put all the ingredients in a blender and whisk.We spread the resulting mass on parchment or in a mold and send it to the refrigerator. When the mass hardens, cut into pieces.
Fitness Slimming Bars – Home Recipe
If you want to make a real weight loss product, then it is better to make it based on low-fat cottage cheese. So, for this recipe you will need to prepare the following ingredients:
- 220 grams of cottage cheese. Choose low-fat cottage cheese and keep it from getting too wet.
- 1 cup of oatmeal. Try to choose whole-grain oatmeal flakes, they are more beneficial and fiber.
- 2 tablespoons peanut butter. It is better to cook it at home.
- 3 scoops of protein powder. You can take any taste of your choice.
Thoroughly mix everything and form the bars, or put them in the molds. You need to store these bars in the refrigerator ..
Protein bars without sugar and carbohydrates
If you want to cut back on carbs, then use this recipe:
- Half a cup of oatmeal + half a cup of oat bran.
- 1 cup milk powder. It is important to use skim milk.
- 6 scoops of protein powder of any taste.
- 2 tablespoons of flax seeds. This will add even more protein.
- 2 tablespoons of sunflower seeds.
- a small handful of raisins.
- 3 tablespoons of peanut butter.
- 100 ml of water.
Mix all dry ingredients in a separate container.Then add water and peanut butter to them and knead everything very carefully. We put it in the form and send it to the refrigerator so that everything hardens.
Bounty Protein Bar
For lovers of exotic and unusual products, this option of a bar based on coconut flakes is ideal. For this interesting recipe, you need the following ingredients:
- ⅓ cups of coconut. Be careful, because in this recipe you need to use fat-free shavings.
- ⅓ cup coconut flour. It can be made from coconut flakes if you don’t have one. Or replace it with almond.
- ⅓ low-fat milk. By the way, lovers of all coconut can even use coconut milk.
- ¾ cup of any protein.
We mix all the ingredients, form the bars and send them to the refrigerator.
Snickers Protein Bar
Sweet lovers are undoubtedly very lucky! After all, even adhering to the correct diet, they can safely include snickers in their diet! Moreover, it is healthy and protein-rich.So, you will need:
- 20 grams of whole grain flakes.
- 50 grams of dates. You need to get the bones.
- 35 grams of almonds.
- 1 tablespoon of any protein. Can be taken with chocolate flavor.
- 2 tablespoons of natural cocoa without various additives and sugar.
- some water. You need to add a little bit. Usually 7 tablespoons are enough.
This will be the basis of our legendary chocolate bar.We send all this to a blender, add water and whisk. We form the resulting mass and spread it on the form.
Now for the second peanut layer:
- 40 grams of peanut butter. It is best to prepare the pasta yourself in advance.
- 2 tablespoons of protein.
- 30 grams of roasted peanuts. By the way, you can also use salted peanuts.
- 2 tablespoons of natural cocoa.
Mix everything and spread it in the second layer.Top with melted dark chocolate.
Fitness cereal bar
Here is another simple snack option that you can take with you to work. You need the following ingredients:
- 150 grams of almonds. Set aside 30 grams of almonds in a blender.
- 350 grams of whole grain flakes. Use a mixture of cereals, not just oatmeal.
- 70 grams of protein blend. We take with vanilla flavor.
- 50 ml maple syrup.
- a pinch of salt.
Now combine the flakes, almonds, maple syrup and salt in a blender. Beat everything thoroughly until a thick and homogeneous mass is obtained. We put it in the form. If desired, drizzle with melted chocolate and sprinkle with almond crumbs on top. Place in the refrigerator for 40 minutes. The calorie content of such cereal bars is much lower than those already prepared in the store.
Vegan Protein Bars
If you are on a vegan or fasting diet, you can prepare such a product without adding dairy products.So, you will need the following ingredients:
- 2 cups oatmeal. Choosing whole grains.
- 90 grams of protein. That’s about 3 stingy.
- 2 tablespoons peanut butter.
- some nuts and dried fruits optional. It is good to use dried cranberries.
- Cinnamon for flavor.
- 4 tablespoons of plain water.
We mix all the ingredients and form the bars.We send it to the refrigerator.
Low Calorie Protein Bar
In order to reduce the calorie content of the bar, we will use a minimum of ingredients. You will need these:
- 120 grams of oatmeal.
- 100 grams of protein. We take any taste according to your desire.
- 2 tablespoons skimmed milk powder.
- 2 egg whites. This will add even more protein.
- 100 ml of water.
- 1 tablespoon defatted coconut.
- Natural sweetener to taste. Since we are using dried fruits in this recipe, you can safely add a little substitute.
Mix all the ingredients and place in a parchment-lined mold. We send it to the oven for 25 minutes, at a temperature of 160 degrees.
Fitness bar with chocolate
For this simple and delicious recipe, you will need these ingredients:
- 300 grams of fat-free cottage cheese.
- 100 grams of protein. Since the bar is chocolate, the protein should be flavored with chocolate.
- 100 grams of almonds. Grind in a blender.
- 1 teaspoon olive oil.
- Add a little cinnamon or vanilla for flavor.
All you need to do is mix all the ingredients thoroughly, fold into a mold and send to the refrigerator to harden the mass.
Photo: instagram.com / mishelle_ya
Protein bars for gaining muscle mass
If you want to make a weight gain bar, then it’s best to use this recipe:
- 100 grams of protein, any flavor.
- ¼ cup oatmeal. We use whole grains out of habit.
- half a cup of any berries.
- 2 ripe bananas.
- 25 grams of raisins or goji berries
- 50 ml of plain water.
Combine all ingredients in a blender. Put in a form covered with parchment, put in the oven for 30 minutes. The temperature is 160 degrees.
Question / Answer:
- Can you eat protein bars while losing weight and dieting?
You can. But at the same time, you must monitor the calorie content so as not to go beyond your limits.
- Can You Lose Weight With Protein Bars?
If you just include bars in the diet, but at the same time adhere to the same diet, without observing calories and dietary supplements, then you will not be able to lose weight.Protein bars are just a small part of a healthy weight loss plan.
- Can you eat protein bars every day?
You can, but no more than 1-2 bars per day.
- Can you get better from protein bars?
Recover not specifically from any food, but from an excess of calories. If you exceed your daily calorie intake and eat more calories than you expend, then you will gain weight anyway.
- Are Protein Bars Possible for Pregnant and Breastfeeding Women?
Yes.But if you buy a ready-made product, then you must make sure that there are no other supplements for athletes in the composition that may be harmful to you and your child. It’s best to make your own bars.
Harm and benefits of protein for women and men
This useful protein makes it possible to achieve all the results set and, in principle, is very useful for any person, since it contains valuable amino acids that have a positive effect on cell renewal and growth.But despite the obvious benefits, there are some negative consequences of taking protein supplements, which usually arise due to the use of poor quality sports food or due to neglect of the rules for taking protein. Let’s consider them in more detail.
Types of proteins
Of course, natural sources can be used to obtain protein, for example, chicken or lean fish, beef, eggs, cottage cheese. However, for those who are actively involved in sports, the amount of protein consumed should be much higher, which is why specialized sports mixtures come to the rescue.
However, in order for the protein blend to work for you and help you in your training process, you need to choose the right type of protein for you. Depending on the raw materials from which the protein is made, the following types are distinguished:
- Whey Protein : The benefits and harms of this type of protein depend entirely on the degree of purification, but overall, it is a highly digestible supplement and is great to consume immediately after exercise.
- Casein Protein (Casein) : Produced from milk by curdling. It is divided into micellar (purer) and calcium casein.
- Milk Protein : is a combination of whey and casein proteins. Has an average digestibility, within 2 hours after ingestion.
- Meat Protein : The basis is animal protein. Due to the specific taste of beef and the high price, it is not in great demand.
- Egg Protein : Produced exclusively from egg whites, considered ideal in terms of amino acid composition.
- Soy Protein : The most popular vegetable protein and the most affordable. It is absorbed in a couple of hours, but it does not contain some important amino acids. It grows in size with stirring, which makes it convenient to take. The benefits of protein for men are questionable, since it contains female sex hormones.
- Complete Protein: a combination of protein supplements of varying digestibility, suitable for both gaining muscle mass and shedding extra pounds. For example, a mixture of casein, egg white and whey isolate or pea and hemp proteins.
Pure vegetable proteins may contain an incomplete set of amino acids, less suitable for complete nutrition. So people who follow a vegetarian diet for medical reasons or personal convictions are recommended multicomponent plant protein shakes – for example, a mixture of hemp and pea proteins has an optimal amino acid composition for a person, rich in glutamine and arginine, as well as essential BCAA amino acids.
In order for the protein blend to work for you and help you in the training process, you need to choose the right type of protein for you, based on your goals and your individual characteristics.
The table below clearly demonstrates the advantages and disadvantages of proteins.
|Protein||Benefits||Negative sides||Digestibility (g / hour)||Value,%|
– can be mixed with a variety of components;
– low cost;
– rich composition;
– quickly absorbed;
– will be effective only before and after training;
– during the day, it is better to take in combination with other proteins;
– good composition;
– great for losing weight;
– consists of proteins of different absorption rates;
– can be taken for both weight loss and weight gain;
|– not always a high-quality composition;||5-8||95|
– affordable price;
– balanced amino acid composition;
|– the composition contains components that can impair the functioning of the gastrointestinal tract;||4-5||90|
– low rate of assimilation;
– good amino acid composition;
– not very soluble in water;
– some manufacturers have a not very pleasant taste;
– lowers the level of cholesterol in the blood;
– great for women;
– low efficiency;
– contains phytoestrogens and GMOs;
Protein: benefits and harms for women and men
Taking protein supplements in reasonable amounts according to a specially designed scheme will have an extremely positive effect on any organism.It is necessary to calculate the daily dose of a substance taking into account the person’s lifestyle, his complexion, the percentage of protein loss per day.
An athlete with a lot of muscle mass will need much more protein supplements than a fragile girl. Let’s look at it in more detail.
1. The benefits of protein for women
The benefits of protein for girls and women are effective weight loss and gradual muscle strengthening.Amino acids necessary for the body will have a beneficial effect on the skin, hair, nails.
Protein powder is produced only from natural raw materials. The high-quality concentrate obtained by synthesis is free of carbohydrates and fatty acids.
Working on getting rid of extra pounds in the gym in combination with the use of protein supplements gives excellent results. In shakes that contain protein, the benefits of protein are due to its high digestibility.Despite the low calorie content of the drinks, they are not recommended to be consumed in large quantities. Without systematic exercise, they can contribute to weight gain.
2. The benefits of protein for men
The benefits of protein for men are unconditional: the amino acids that are part of protein powders have the most positive effect on the male body. Representatives of the stronger sex take such supplements to quickly increase muscle volume and keep the body in good shape.In addition, a rational intake of protein allows you to normalize the body’s metabolic processes, improve endurance and increase strength indicators during training.
We must not forget about the benefits of protein after physical exertion – the body’s recovery is faster, the feeling of hunger is dulled.
What harm can protein intake cause for both men and women? If we are talking about the use of high-quality mixtures made from natural raw materials, then the risk of negative impact is reduced to zero.Manufacturers who care about the composition of their protein mixtures choose only safe products as a basis, which is why it is so important to purchase only certified sports supplements.
Is protein harmful: the opinion of doctors
Anyone who plans to introduce protein supplements into their diet thinks about whether protein is harmful and what doctors’ opinion on this issue is. Today, most experts agree that protein cannot harm the body.However, this statement is only true if we are talking about certified sports nutrition, as there are more and more fake protein mixtures on the market, which should be avoided. This protein can cause the body to malfunction.
In addition, the use of protein in amounts exceeding the recommended norm will also not have the best effect: not only will you not improve the result of your workouts, but on the contrary, you will fully experience the side effects of the supplement, including:
- various allergic reactions;
- nausea, bloating, vomiting and other disruptions in the digestive system;
- the appearance of rashes and acne;
- weight gain.
The use of high-quality protein shakes in a metered dose brings only benefits to the body:
- blood is purified;
- metabolic processes are normalized;
- strengthens the immune system;
- the hormonal background is restored;
- improves brain function.
Therefore, it is so important to consult with specialists who will select the most suitable type of protein mixtures in accordance with your individual characteristics and tasks.It is also imperative to identify possible contraindications, because protein intake is prohibited in chronic kidney and gastrointestinal diseases, as well as intolerance to any component of such a sports mixture.
Expert recommendations Prime Kraft
Experts from the PRIME KRAFT company, specializing in the production of sports nutrition, emphasize that complex protein mixtures will be your excellent assistant only if you combine their intake with regular physical activity and a proper diet.
The increase in the volume of muscle mass is influenced by the amino acids essential for the body, which are contained in protein. Also, these organic compounds contribute to the formation of certain hormones, accelerate the proper growth of bone tissue, and are a source of energy.