Protein bars: useful properties and contraindications

Sports nutrition has always been a separate category. It was designed primarily for people engaged in professional sports, because they need sufficient intake of vitamins and minerals to achieve high results.

Not so long ago, sports nutrition products were only available in specialized stores in large cities. Nowadays, even in regional settlements there are stores that specialize in the sale of sports nutrition, where a large selection of some categories is presented, and in a large assortment.

In our age of constant haste and the desire to have time for everything, sometimes it happens that eating becomes impossible. That's why protein bars have become a lifesaver not only for athletes as a snack between workouts, but also for people whose work day is packed to the minute.

What are protein bars?

So what is the essence of protein bars? First of all, you need to understand that this is one of the "subspecies" of a chocolate bar, only with more added protein and with a smaller percentage of carbohydrates.

For the first time such a useful candy appeared about 50 years ago. The pioneer was the company "Weider". It was in advertising its sports products in 1971 starred then very young and just arrived in the United States of America, Arnold Schwazenegger. A lot has passed since then, but this sports nutrition item has firmly taken its place among the everyday dietary products used not only by athletes.

What are the uses

So, a protein bar is an element of sports nutrition. First of all, it is designed for those who build muscle mass, because it contains protein, which is necessary for this kind of activities. It can also restore energy to the athlete (and not only) after heavy physical exertion. It can also be used as a snack when a main meal is not possible or is delayed indefinitely. Yet one should not think that a candy bar is a bowl of soup!

Types

Protein or protein bars are usually divided into three types depending on the composition of the product: cereal, high-carbohydrate and high-protein. Basically, the names speak for themselves:

1. Cereal products contain dietary fiber and complex carbohydrates aimed at quickly replenishing energy and stabilizing digestive function.
2. High-carbohydrate bars contain more carbohydrates than proteins. They contain three-quarters carbohydrates and one-quarter protein. They are the ones that lead to gaining weight and muscle mass, increasing strength, and replenishing energy reserves, so it is advisable to eat them only for athletes.
3. High-protein products contain only a quarter of carbohydrates, while dairy or whey protein (isolate) account for the rest. Nutritionists recommend them for people watching their figure and following a low-carbohydrate diet. Such bars strengthen the immune system, bone tissue, fight fatigue and stress and increase endurance. They also restore water-salt balance.

Composition and calories

Before you buy this product in the store, you need to know about its composition and all the components that are present there. Only in this way can you understand the real purpose of the food product and choose a suitable option.

The composition of a protein bar is usually as follows:

• Whey protein or isolate, which is obtained by processing cow's milk;
• fructose or sugar syrup;
• Chocolate icing (unfortunately, often with palm oil added);
• gelatin;
• collagen;
• cereals;
• vitamins and trace elements;
• fruit pieces;
• flavorings, identical to natural;
• nuts;
• honey.

As for calories, a bar weighing 45 g usually contains at least 170 kcal. But do not forget that the composition and calories of this product depends on its type:

1. So, in the classic candy bar the content of the main indicators is usually as follows: per 100 g has from 250 to 300 kcal, more than 50 g of protein, from 1 to 1.5 g of fat and about 5-7 g of carbohydrates, less than 2 g of fat.
2. A homemade protein bar has 175 to 200 kcal per 100 g, 60 to 75 g of protein, and 0 to 2 g of carbohydrates.
3. Professional protein bars have the following composition per 100 g: calories - 210-240, protein - 55-80 g, fat - approximately 1 g, carbohydrates - 1 to 5 g.
4. Concentrated ones have about 175-225 kcal, less than 70 g of protein, more than 1 g of fat and about 1 g of carbohydrates.

What are the benefits of protein bars?

Common Benefits

First of all, before any product enters the table, it is necessary to know not only its composition, but also all the benefits for the body. From this depends on the health, and it is known that no money can buy it!

As for the benefits of candy bars, it's as follows:

1. Help with strict dietary compliance.
2. Increase the production of hormones and enzymes.
3. Help the body in the healing of various tissues.
4. Increasing the production of hormones and enzymes.
5. Ability to saturate muscle mass with protein without consuming any additional calories.
6. Providing essential minerals and vitamins without adding the proverbial calories.
7. The ability to quickly saturate the body and replenish energy reserves.
8. Convenience: individual packaging and compact size.

All these advantages make protein bars a good alternative to healthy snacks not only for athletes, but also for ordinary people seeking to improve their body and maintain health in general.

For Women

The benefits for the female sex are almost the same as for everyone else. The only thing that can be noted specifically is the possibility of using such a treat while maintaining a low-carbohydrate diet. Bars are useful for the full functioning of the reproductive system, because its work is associated with the consumption of a fairly large amount of protein. This is why protein bars are even more necessary for women than for men.

For men

For men, protein bars are generally a way to speed up muscle building (provided that they are physically active), and they help with energy loss, increase endurance and improve enzyme and hormone production. So the strong half of mankind, sweating in the gym over a shapely body, may well indulge in the consumption of such a yummy thing.

Pregnancy

When pregnant, many girls refuse most of the previously favorite foods, fearing to harm the baby. As for the candy bars, then experts and physicians are unanimous in saying that women who are pregnant should not consume such products. The only exception may constitute those cases where there is a significant loss of protein (this is the first trimester). Doctors strongly recommend eating no more than 1 piece per day, but carefully monitor the reaction of the body.

When breastfeeding

After giving birth, a woman can seem to relax and eat what she wants. This is not the case! During breastfeeding, a mother's diet must be more strictly "edited" than even during pregnancy. After all, the mother's milk is the main nutrient for the baby.

Doctors advise to refuse during the lactation period from the use of bars, as an additional source of micronutrients to help restore the shape and body. In addition, all manufacturers prohibit the use of products from the "sports nutrition" section for nursing and pregnant women. But it should be noted that no studies have been conducted on this category of citizens. In addition, if you really have no patience, it is necessary to consult with a specialist. It is necessary to choose those bars, which have no artificial additives, dyes and flavorings, and watch the reaction is not only the body of the mother, but also of the child.

For children

Young children, like adults, need a varied and healthy diet, enriched with vitamins and minerals for proper development. At the same time, doctors do not recommend the use of candy bars for people under the age of eighteen. The only exception may be child athletes, but only those who are professionally engaged in sports, not attending a sports club as an additional education!

When losing weight

It so happens that there is no limit to a woman's perfection. That is why every second lady, disappearing in the gym, seeks to acquire the cherished forts for themselves. In addition, in pursuit of an ideal figure, most women go on diets, denying themselves a little weakness. In the fight against extra pounds and the desire to "eat" candy bar - a great helper. Nutritionists confirm that this product can help in the weight loss process and replace unhealthy sweets with healthy ones, become a good alternative to a sandwich. However, we should not forget that they are still quite caloric, so excessive consumption will lead to additional weight gain. So if the goal is to lose weight, then one or two bars a day is considered the norm, but not 10 pieces!

Protein Bars in Medicine

Medics and experts in the scientific community do not see any benefit in the consumption of protein candy bars. According to them, as well as recent scientific studies, some types of bars contain even more sugar than many common desserts. In addition, they contain vegetable fats and soy protein isolate, which is the worst of the proteins, with the lowest amino acid content. Of course, experts do not deny the useful qualities, such as the ability to saturate the body with nutrients in a short time and help build muscle mass.

For diabetes mellitus

Diabetes mellitus is a pretty serious diagnosis. The number of diabetic patients increases every year, but it is not yet a verdict. Many people with this disease try to lead a normal lifestyle, do sports.

According to doctors who specialize in the treatment of diabetes, the use of protein bars is acceptable, but it is necessary to observe the exact dosage, which can be determined by a doctor, based on the amount of protein needed per kilogram of weight. In addition, one should carefully read the composition of such a product, since it is not recommended for diabetics. sugar content can make the sick person's situation worse. Also, a patient who uses protein bars should follow the doctor's clear instructions and refrain from using hormones, drinking alcohol, smoking, and caffeine.

In pancreatitis.

Patients with pancreatic disease are allowed to take protein bars. If there is a need for protein bars (for example, in athletes), consulting a specialist is a must! The introduction of protein bars into the daily diet is allowed in strict dosage and timing, since overconsumption can severely overload the digestive system. In addition, during the acute course of the disease the intake of any protein sources is strictly prohibited. Otherwise the results can be disastrous!

For gastritis

For people suffering from a disease such as gastritis, the use of protein bars has no serious consequences. But before taking them, you should consult a gastroenterologist, as well as follow some rules:

1. Take bars only on a full stomach.
2. Consume those that do not have in their composition flavors made on the basis of fruit acid, as such additives can contribute to even more inflammation of the gastric mucosa.
3. With gastritis with reduced acidity, the inclusion of this product in the diet should be controlled by an acceptable daily dose.
4. With gastritis with high acidity during a strict diet, the use is forbidden. In other cases, the permission of a gastroenterologist is necessary.
5. With a chronic course of the disease, bars are allowed.
6. With atrophic and catarrhal gastritis, the possibility of taking these candies is excluded completely.

Harms and contraindications

Protein bar carries not only benefits, but also harm, which can affect human health in a negative way. Contraindications to its intake and dangers are as follows:

• Individual intolerance to protein;
• pregnancy and lactation;
• Under 18 years of age;
• increased load on the kidneys;
• problems with the gastrointestinal tract;
• weight gain with excessive use;
• allergic reaction.

Thus, it is necessary to carefully weigh all the pros and cons.

How to make a protein bar at home

Nowadays, protein bars can be found on the shelves of most grocery stores, but to make them yourself is much better, since the quality of the product depends entirely on the cook. Also, the amount of ingredients can be adjusted at your own discretion.

Recipe #1

So, to prepare a classic protein bar, you need to stock up on vanilla whey protein (100 g), oat flakes (150 g), bananas (2 pcs), egg whites (3 pcs), blueberries (100 g), goji berries (150 g), rapeseed oil (3 tsp). Mix all the ingredients with a blender. Then take a mould (30x30cm), greasing it with canola oil, put the mixture and put it in a preheated to 160 degrees oven. Bake for 30 minutes. After baking, cool and wrap in parchment.

Recipe #2

Products you will need:

• 200 g of oat flakes;
• 1 banana;
• 5 servings of protein isolate;
• 2 egg whites;
• 50 ml water;
• 3 tsp. vegetable oil;
• 200g berries (any).

Take a 25x25cm mould, line it with baking parchment and place the ingredients chopped together in a blender. The cooking time is 25 minutes.

Recipe #3

There are recipes for making bars without baking. For example:

• 50 g banana casein protein;
• 1 tbsp. honey;
• 100 g raisins;
• 1 banana;
• 200 ml of milk;
• 400 g of oat flakes;
• 100 g of walnuts;
• 100 g peanuts;
• 100 g hazelnuts.

Mix oats, honey, raisins and hazelnuts in a separate container. Chop peanuts and walnuts in a blender. Then mix all products and add a banana mashed with a fork and half a glass of milk. Then pour the rest of the milk. Then take a big form, wrapped in clingfilm. There you should put all the mass. Close the foil and put in the freezer for 3 hours.

How many protein bars a day can you eat?

Protein bars, of course, the thing is delicious, but to get the benefits for the body from their consumption, then you should not abuse. Experts recommend eating no more than three pieces a day, because Uncontrolled intake will lead to both difficulties in gaining muscle mass and problems in losing weight. Also, doctors assure that such a bar can replace only one meal. In this case, it will not bring harm to the body. And also, according to experts, it is necessary to drink enough fluids when consuming healthy sweets.

Is it possible to eat at night?

On this issue, all experts and sports nutritionists agree: the last time to eat a healthy treat should not be later than 17:00. Later this product should not be eaten!

Is it possible to eat expired

Each product has its own shelf life. For protein bars, the expiration date may be 1 year. After this time has elapsed, you should not consume them. Of course, a lethal outcome is unlikely, but such problems as diarrhea, increased flatulence, bloating, pain and gums may well appear. Therefore, the bars should be stored for 12 months from the date of manufacture in a dry, ventilated room with a temperature not exceeding 25 degrees, and the relative humidity should not exceed the limit of 65%.

The right way to eat: before or after a workout

In the gym bag of someone rushing to a workout, you can often find a protein bar. He, of course, needs it more than the average citizen. A frequent question asked by people engaged in sports is when to consume the sweet. Here there are some peculiarities.

1. For example, to quickly gain muscle mass and lose weight, the candy bar should be eaten immediately after training. Also, those who seek to lose extra pounds can replace one meal with a protein treat.
2. Eating a healthy candy before breakfast is necessary for those who want to put on weight.
3. People who simply maintain their weight can snack on this product.
4. It should not be forgotten that the greatest effect of a protein candy occurs precisely after a workout.
5. It is also necessary to remember that one bar can be eaten once every three hours. Otherwise, the extra pounds will quickly "jump" back.

How to choose protein bars

Before stocking up on sports candy, you need to decide on the purpose of their consumption and choose the appropriate type, and then pay attention to the following parameters:

1. The composition and ratio of proteins and carbohydrates.
2. The amount of sugar and other source of carbohydrates.
3. The presence of minerals and vitamins.
4. The amount of fat.
5. Caloric value of the product.
6. Type of protein: dairy or whey (the latter is typical for cheaper products).
7. The presence of protein (must be at least 20 g).
8. The minimum content of ingredients (indicates a higher quality of the product).
9. No inulin, maltitol or sugar.
10. The use of sugar substitutes - stevia extract, erythritol and arhat.

Thus, the protein bar is a healthy sweet, which can be used:

1. In intensive workouts, as a source of additional energy.
2. Building muscle and acquiring a sculpted body.
3. Dieting, when you can eat a sweet product without compromising the process of shedding calories.

Whichever bar is chosen as a priority, it is still worth carefully studying not only the composition and benefits of the product, but also contraindications for admission. This is due to the fact that health is built not only on the beneficial effects, but also on the attitude to these actions of the person, who is able to choose without risks and complications what will have the best effect on his health. And the benefits and harms of using protein bars depend entirely on how much of them a person consumes, how he treats the possible consequences, what goal he pursues. That is why, putting such a candy in your bag, you should not forget that a varied and proper diet of natural products should be taken as a basis, and a candy bar is only a small, but still a tasty addition!

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