What Protein Bars Are Good for You
We all know we can tick our daily protein intake off through whole foods like eggs, yoghurt and nuts – or at least make a good shot at it. But hands up who, when tight on time, has found themselves reaching for a shop-bought protein bar?
And why wouldn't you? After all, they have 'protein' in the name, so they must be healthy, right?
Well, much like those 'protein' Snickers bars you may have spied in your local newsagent, the snacks can sometimes be more marketing ploy than mad nutrition. But, that's not to say there are zero that do pack a health punch – it's about knowing what to hunt for, on the back of the label.
Good job we've got your protein 101 right here for you.
What is Protein Good For?
Let's start by going back to basics. What is protein and why are we so obsessed with it, anyway?
Protein is essentially a multi-tasking macronutrient. (Macronutrients being essential and required by the body in large amounts to sustain life – so they're pretty much vital. Fat and carbs are also macronutrients.)
The Protein Ball Co Peanut Butter (45g)
Protein is made up of amino acids and, when broken down, it helps to power your muscles and maintain your metabolism – amongst other things, says Yvonne Bishop, a nutritionist for Nibble Protein:
- Protein supports muscle growth, muscle building and muscle repair
- Protein slows digestion, supporting steady energy and ideal weight
- Protein can help prevent hunger pangs
- Protein helps maintain a strong immune system
- Protein is good for balancing mood
- Protein is responsible for healthy hair, skin and nails
Each gram of protein contains around four calories and you should be aiming for 10-35% of your daily calories to come from protein. Translate this as roughly 0.8g of protein per kg of body weight or up to 2g per kg if you're super active.
Pulsin' Orange Choc Chip Protein Snack (50g)
Meat, poultry, seafood, eggs an dairy foods are the obvious protein sources – but soy products, lentils, nuts, beans, seeds and hemp are vegan-friendly choices.
What do Protein Bars Do?
In a nutshell – they give you protein.
Which means they place you right on track to reap the health benefits mentioned above.
Choc Chip Cookie (8 packs)
Nibble Protein nibbleprotein.com
£18.00
Although most of the meat-eaters amongst you will be able to hit your daily protein targets through your diet, alone; if you are vegetarian, vegan or very athletic, ingesting sufficient protein can actually require a little extra thought.
'Your protein requirements increase significantly with your level of activity because protein is essential for repairing tissue, boosting energy and building muscle,' says Bishop.
And, when it comes to plant-based proteins, because they're not all complete proteins – as in their don't contain all the essential amino acids the body needs – you'd need to include a variety of plant proteins at every meal to match your nutritional requirements, if you're meat-free. (As an FYI: meat, dairy, quinoa, hemp, chia and soy are all complete proteins).
Primal Pantry Cocoa Orange Protein Bar (55g)
'Protein bars are ideal if you need to supplement your diet with more protein,' Bishop says. Not exactly a shocking statement, but worth knowing.
Are Protein Bars good for you?
It depends.
'Some protein bars are packed full of synthetic ingredients that you can't pronounce or identify, and which offer very limited nutritional benefit,' says Bishop. 'Or they might be packed full of sugar. And, although various sugars are processed slightly differently in the body, bringing slightly different health risks, generally sugar is still sugar. The best protein bars are all-natural, full of nutrients and low in sugar.'
What is the healthiest Protein Bar?
Think of this as your protein bar shopping list.
'Before looking at protein values, it's best to scrutinise sugar contents and ingredients,' says Bishop. 'Many protein bars are date-based and, although dates are "natural", they contain between 60-80% sugar (depending upon variety).'
Which means? Well, that many protein bars contain more sugar than chocolate biscuits.
'As a starting point, bear in mind that 22.5g of sugar per 100g is considered "high sugar" by NHS standards,' Bishop says.
But it's not as easy as opting for "low sugar". According to Bishop, maltitol, a common lower sugar snack bar sweetener, carries a laxative warning (read the fine print) because it's indigestible and can cause stomach upsets and bloating.
'Ideally, find protein bars that are sweetened with lower glycaemic-load fruits such as cherries, berries, or plums,' says Bishop. 'And as a rule, I always recommend that the protein to sugar ratio should at least be equal (or higher in protein).'
Planet Organic Raw Protein Bar Almond Butter & Coconut (50g)
Supermarket shelves beginning to look like a protein bar minefield? Well there is one way to guarantee that protein bar is good for you… Make them yourself.
6 Healthy Protein Bar Recipes to Make at Home
No-Bake Superfood Granola Bars
What's your excuse for not having healthy protein bars at home, ready to go? No time to cook? Then say hello to these no-bake beauties, which, thanks to their oats, pumpkin seeds, raw almonds and goji berries are packed with vitamins and minerals and, of course, protein. Keep them simple for an on-the-hoof brekkie or add a little 90% chocolate for a mid-afternoon pick-me-up.
Best bit? They store well. Make them now and you could still be enjoying them in a couple of weeks' time. If you can resist them for that long, that is.
@domesticgothess
@domesticgothess
Read the full recipe.
Protein Matcha Coconut Bars
Just because you're focusing on hitting your protein targets, doesn't mean you need to sacrifice on extra nutritional benefits, too. Take these coconut bars, made using vanilla protein and – the secret to their vibrant green colour – matcha. Matcha is essentially a more potent version of green tea so not only will these protein bars recharge spent muscles, they'll boost your metabolism and protect against illnesses, including cancer, too. Dig in.
@charleyshealth
@charleyshealth
Read the full recipe.
Raw Cranberry and Nut Energy Bars
Just like this pink gym clothing, even protein bars look better in pink. These ones get their colour naturally from dried cranberries and freeze-dried raspberry power, while the macadamia nuts add a tasty twist on the standard almond or cashew combo. Make them in bulk, divide them into bars then store in the freezer so you've always got healthy protein bars to hand. No more excuses.
@fromthelarder
@fromthelarder
Read the full recipe.
Chocolate Coconut Chia Seed Bars
Sometimes even the most strong-willed of you will teeter on the edge of cravings. Those high street chocolate coconut bars. Bring them on. But stop. Instead of attempting to quash hunger pangs with a sugary, artificial alternative, whip out one of your own much healthier protein bars.
Unlike typical coconut bars, these come with the added magic of protein-rich chia seeds – also a source of fibre, calcium, antioxidants and more omega-3s than salmon. Raw cacao, peanut butter and oats, ensure they'll only stop your hunger in its tracks, but keep you satiated until your next proper mealtime. That's what you call multitasking.
@runningonrealfood
@runningonrealfood
Read the full recipe.
Five Ingredient Peanut Butter and Banana Energy Bars
They go together like avocado and toast; peanut butter and banana. These protein bars showcase this perfect combination, adding in blood-sugar balancing cinnamon for an extra health boost. They're a great way of using up all those browning bananas you can't quite bear to part with and, because of the simplicity of the recipe, you can pretty much make it bespoke – try ginger instead of cinnamon; add cacao nibs; switch up the nuts. The options are endless.
@bowlofdelicious
@bowlofdelicious
Read the full recipe.
Date and Cashew Protein Bars
Think of these as your homemade equivalent to Nakd bars. There, we've said it. But what round-up of protein bars would be complete without these fool-proof saviours?
Like the originals, you can change up the flavours by adding your choice of vanilla, mint or orange extracts and, as per this recipe, if you can't tolerate raisins, simply substitute in dates. Just think of the money you could save – or put towards a pair of new workout leggings…
@rosannaskitchen
@rosannaskitchen
Read the full recipe.
Really no time for food prep? Then here are the 10 best protein bars for women that come readymade. We've even rounded up vegan protein bars, too. You're welcome.
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What Protein Bars Are Good for You
Source: https://www.womenshealthmag.com/uk/food/healthy-eating/a708028/protein-bars/
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