Why eat protein bars?
Rich in protein and fiber the protein bar, will be distinguished from energy bars (endurance sport) or generally too sweet and nutritionally useless cereal bars. The protein bar aims to bring proteins to the body to complete the diet. These proteins will help build / repair muscles or prevent muscle cast iron during a dryer / weight loss.
How to choose your protein bar?
Some bars that you will find on the market will be more delicious than a bar supposed to help you fill your lack of protein, these are cereal bars. How to differentiate these different bars? To effectively choose your energy bar, it is necessary to analyze the nutritional information of it, specified on the packaging.
You will find protein, of the carbohydrates, of the lipids and fibers. The energy bars will contain a lot of fast carbohydrates with high glycemic index. The cereal bars will contain the same thing but the shape of the sugars used is not necessarily the healthiest. The protein bar will be rich in protein (approximately 15 g per bar), more or less rich in carbohydrates (rich in carbohydrates for mass gain and low in carbohydrates for weight / dry loss) and lipids ( Rich in lipids for mass gain and low in lipids for weight loss / dry). They will also contain fibers to facilitate digestion.
Prioritize them Carbohydrates with low glycemic index To avoid having a drop in diet shortly after. The bar must have more protein than carbohydrates. This will limit the adipose mass gain* and therefore to orient yourself towards taking "dry" muscles. Proteins can be of animal (milk, egg white) or vegetable (soy, hemp, rice, etc.). If you are lactose intolerant favor proteins based on egg white or vegetable.
The adipose mass*: Also called fat mass, is one of the three components of body weight. This is determined by the amount of water, fat and muscle.
In summary to choose a good protein bar, you have to look:
- the protein level (at least 15 grams per bar)
- The type of protein: animal or vegetable according to your tastes and possibilities.
- the rate of sugars
Namely on the dosage of the protein:
We consider that it takes between 1.5 g and 2 g of protein per kilo of body weight to take muscle. This varies because, several criteria come into account:
Your physical activity, your diet, and your goal (mass gain or weight loss and dry).
How many protein bars can I consume per day?
It depends on your day (intense or not), your goal and physical activity. With all the information given in the article, at the end of it you should be able to know what you need. As you can see, an athlete will need to consume more protein than a beginner.
When to consume your protein bar?
Protein bars are useful when you practice physical activity, since the role of proteins is to increase and maintain muscle mass.
You can savor your protein bar at any time of the day. At breakfast, snack in the morning, when snack, or at the end of the day if you have a hollow before the evening meal.
You can also take it anywhere, and savor it after the effort of a sports session for example. Or, on the contrary, before training (enjoy your protein bar about 1 hour before physical activity in order to digest well before effort) which will allow you not to do hypoglycemia, because the body will benefit from a energy source.
For what purpose to eat protein bars?
For a dry you need:
- Reduce calorie intake
- Decrease carbohydrates to obtain fat loss without completely abandoning them to protect the muscle.
- Increase protein
We can advise you the bar Caramel cashew or the bar Cookies & Cream Inshape Nutrition.
For a mass gain you need:
- Increase protein
- Increase carbohydrates
Here, the protein bars containing slightly higher carbohydrates will be useful for your mass gain! The objective is to produce a calorie surplus by having a sufficient protein intake.
We can advise you the bar Crispy Caramel which is more greedy or the bar Choco coconut.
