Protein bars are used as a light snack to help muscle growth. They are not suitable as a substitute for good nutrition. The product is produced by dozens of companies - not all protein bars are equally effective, in addition, they have different purposes and contents.
Let's consider what types of protein bars are the most popular on the sports nutrition market, what are their benefits and possible harm.
Main varieties
Depending on the composition and purpose, the bars are divided into:
- Cereals. Recommended for weight loss. Contains fiber, which is essential for stimulating intestinal function.
- High protein. The protein level is over 50%. Used to stimulate muscle growth before or after exercise.
- Low-calorie. Suitable for weight loss. They usually contain L-carnitine, which promotes fat catabolism.
- High carbohydrate. Needed to increase muscle mass (act as gainers).
Benefit and harm
The bar provides a feeling of fullness. The combination of micronutrients, vitamins, carbohydrates and proteins promotes muscle growth.
It has been experimentally established that the inclusion of protein in the afterload diet along with carbohydrates in a ratio of 1/3 provides a faster recovery of glycogen in the body compared to a "pure" carbohydrate diet.
The shelf life of the product in intact packaging is 1 year. Despite the benefits of using protein bars, they are not recommended as a substitute for a full meal, as the body requires a more varied and balanced diet.
5 selection rules
When choosing bars, take into account the purpose of the intake, composition and taste, the number of calories. When purchasing a product in a supermarket or pharmacy, be guided by 5 rules:
- For the fastest replenishment of energy costs, bars are recommended, which contain 2-3 times more carbohydrates than proteins.
- The product must contain more than 10 g of protein. In terms of amino acids, the most beneficial bars are pea, whey, casein, or egg protein bars. Collagen hydrolyzate is not conducive to muscle growth.
- Artificial sweeteners (xylitol, sorbitol, isomalt) are undesirable, especially if these components form the basis of the product (in the list of ingredients they occupy the first place).
- It is important to have less than 5 grams of fat per 200 calories. It has been experimentally established that monounsaturated fat from hazelnuts, olive oil and fatty fish contribute to weight loss. Small amounts of animal fats ("saturated") are allowed. Palm oil or hydrogenated fats are undesirable (marked "trans") are considered harmful and are used to increase shelf life.
- Focus on foods with less than 400 calories.
Rating
The rating is based on brand awareness, product quality and value.
QuestBar
Contains 20 g of protein, 1 g of carbohydrates, fiber, vitamins and trace elements. Cost 60 g - 160-200 rubles.
Garden of life
Contains 15 g of protein, 9 g of sugars and peanut butter. Recommended for weight loss. Chia seed fiber and kelp fucoxanthin concentrate stimulate fat catabolism.
The approximate cost of 12 bars of 55 g is 4650 rubles.
BombBar
It is considered the best for weight loss. The bar is natural, with a lot of fiber, vitamin C, 20 g of protein and ≈1 g of sugar. Price 60 g - 90-100 rubles. (A detailed review of the bombbar.)
Weider 52% Protein Bar
Contains 26 g protein (52%). Recommended for professional athletes and those on a protein diet. The product stimulates muscle growth. Price 50 g - 130 rubles.
VPlab Lean Protein Fiber Bar
A bar popular with women for its exquisite taste. Promotes weight loss. 25% protein and 70% fiber. Price 60 g - 150-160 rubles.
Vega
Plant-Based Protein, Glutamine (2g) & BCAA. Has a sweetish taste, although it is devoid of carbohydrates. 17 varieties are produced.
The cost of 12 Vega Snack Bar 42 g each is 3 800-3 990 rubles.
Turboslim
Rich in plant proteins, dietary fiber and L-carnitine. Cost 50 g - 70-101 rubles.
Protein Big Block
Contains protein (50%) and carbohydrates. Used for bodybuilding. The price of a 100 g bar is 230-250 rubles.
VPLab High Protein Bar
Includes 20 g of protein (40%), vitamins and minerals. Energy value - 290 kcal. The cost of 100 g is 190-220 rubles.
Power System L-Carnitine Bar
Recommended for weight loss. 300 mg L-carnitine. Cost 45 g - 120 rubles.
VPLab 60% Protein Bar
60% whey protein and a minimum of carbohydrates. Promotes muscle growth. The cost of 100 g is 280-290 rubles.
Professional Protein Bar
Includes aminocarboxylic acids, trace elements and vitamins. 40% of the composition is represented by proteins. Caloric content - 296 kcal. The cost of a bar 70 g is 145-160 rubles.
Power Crunch Protein Energy Bar
Contains polypeptides and stevia extract. Includes 13 g protein and ≈4 g sugar. A 40 g bar of the "Red Velvet" variety costs 160-180 rubles.
Luna
It contains 9 g of protein, 11 g of sugar, vitamins and fiber. Dairy ingredients are missing. 15 bars of 48 g each cost 3,400-3,500 rubles.
Rise Bar
Includes 20 g protein (almonds and whey protein isolate) and 13 g sugar (natural honey). The cost of 12 bars of 60 g each is 4,590 rubles.
Primebar
Soy, whey and milk proteins make up 25%. 44% are carbohydrates. The product also contains dietary fiber. The cost of 15 pieces, 40 g each - 700-720 rubles.
Everyday protein
Includes 22% milk protein and 14% carbohydrates. The energy value of 40 g of the product is 112 kcal. The cost of a 40 g bar is 40-50 rubles.
Outcome
Protein bars are an effective snack option, a source of protein and carbohydrates. Used to suppress hunger while losing weight. The choice of a bar depends on the purpose of use and individual preferences.
