Protein bars - how to take for weight gain and weight loss?

If previously protein bars could only be bought in specialized sports nutrition stores, today they can easily be found on the shelves of regular supermarkets. Such widespread use is explained by the ease of their use. Bars are fast, tasty and low-calorie.

But there are many different types on the market that differ not only in energy value. How to choose the best one? The top 5 protein bars will help you with this, including only the healthiest, most effective and best-selling “chocolates”.

We advise you to study: “The real benefits of protein bars: why they are better than ordinary sweets.”

QuestBar by Quest Nutrition

First in the ranking of protein bars is QuestBar from Quest Nutrition. It is often classified as “Sugar Free”, but in fact it is present in the composition, just in a very small amount. Thanks to the large portion of proteins, the absence of sugar and the low concentration of carbohydrates, the bar can be used even if you are gaining weight. Cost - on average 230 rubles. a piece.

Energy and nutritional value per 60 g serving:

• calorie content - 190 kcal;
• carbohydrates - 21 g;
• proteins - 21 g;
• fats - 8 g;
• saturated fat - 3 g;
• sugar - 1 g.

The composition contains milk and whey isolate as proteins. The bar also contains only natural flavors and sweeteners. The latter are stevia and sucralose.

Pros of the bar:

• the presence of corn in soluble dietary fiber (excludes digestive disorders);
• almost complete absence of sugar;
• high protein content (30%);
• almost complete absence of saturated fat;
• no trans fats;
• variety of tastes.

Reviews from doctors, nutritionists, scientists about the benefits and harms of sports protein bars

“Sports bars are a convenient alternative for those who, in the case of protein, would satisfy their hunger with donuts, Snickers and Mars” - Liz Applegate PhD 2. - “But there is no magic in these bars. Most of them are quite good, but some contain too much fat .”

Dawn Jackson, a spokesperson for the American Dietetic Association, confirms that sports bars are healthy and convenient for active people 2:

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“Carrying a sandwich with you is not very convenient when you go for a cycling workout; unlike a sports bar.”

However, she also warns: “Some bars contain as much sugar and saturated fat as Snickers chocolate bars . Use them carefully.”

Professor Steve Hertzler conducted a study confirming that the benefits and harms of different sports bars can vary significantly 2. He compared blood glucose levels after eating two popular bars: Ironman PR Bar and PowerBar.

“Ironman Protein Bar increases blood sugar levels gradually and maintains them for quite a long time - good for endurance athletes (glucose = energy).

In contrast, after consuming PowerBar, there is a rapid rise in blood sugar and an equally rapid fall - an effect equivalent to that observed after consuming Snickers and similar candy bars.”

“The ironman protein bar's composition—40% carbohydrates, 30% fat, and 30% protein—most likely explains its benefits in maintaining glucose levels evenly. For endurance performance, research shows that consuming slightly more carbohydrates during competition is beneficial.” says Professor Hertzler.

Please note that although PowerBar is worse for athletes, it ranks first in the table above as the best in terms of ingredients!

The general opinion of doctors about protein bars: “Many of them are a convenient alternative for active snacks. However, there are many sports bars that contain too much fat and sugar."

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BombBar

BombBar protein bars are a domestic product that has recently gained great popularity in its category. All thanks to the abundance of protein - according to this criterion, BombBar still has very few worthy “rivals” in the rating of protein bars for weight loss, especially considering the price. Its average cost is 100 rubles.

Ingredients per 60 g serving:

• calorie content - 131-166 kcal (depending on taste);
• carbohydrates - 3.1-5 g (depending on taste);
• proteins - 20 g (micellar casein, whey protein concentrate);
• fats - 4-8 g;
• dietary fiber - 20 g;
• vitamin C - 40 mg.

The sweetener in the bars is steviziod. The composition may contain traces of peanuts. It also contains sorbitol, which can have a laxative effect if consumed in excess.

Pros of the bar:

• high proportion of protein in the composition;
• low carbohydrate content;
• large selection of flavors;
• prolonged feeling of fullness.

The advantage of BombBar bars over QuestBar is that instead of soluble corn fiber, IMO (isomaltooligosaccharides) are used as fiber, which are absorbed by the body by 80%. IMO - dietary fiber comparable to wholemeal oatmeal.

Rating of the best protein bars

QuestBar

A well-known sugar-free protein bar, loved by thousands of athletes due to its excellent taste, balanced and high-quality composition. The product has been verified by repeated testing.

BombBar

Low carb protein bars are designed for those who want to lose weight. There are a minimum of simple carbohydrates, but there is as much as 20 g of protein per serving.

Weider 52% Protein Bar

High protein bar - 26 g of protein per serving. Contains a minimum of carbohydrates and calories, which helps to gain lean muscle mass.

VPLab High Protein Bar

The bar contains 20 grams of protein and 290 kcal per serving. The manufacturer also included vitamins and minerals in the product.

Power System L-Carnitine Bar

Low-calorie product with L-carnitine content of 300 mg. This makes the bar suitable for those who want to lose weight and get extra energy before a workout.

Excellent Protein Bar

A protein-carbohydrate bar designed for muscle growth. One serving of the bar is as much as 85 grams, making it a satisfying and tasty snack at any time. One bar contains:

• proteins - 20.5 g;
• carbohydrates - 36.7 g (including sugar - 27.7 g);
• fats - 17.9 g (including saturated fatty acids - 3.3 g).

Myprotein

Six-layer bars 6 layer bar are a product balanced in protein and carbohydrate content, containing a minimum of sugar. The bars are suitable both for gaining weight and as a healthy and proper snack for those who are watching their diet. A serving contains:

• 20 g protein;
• 18 g carbohydrates (sugars - 2.8 g);
• 9 g fat.

Read more about MyProtein bars →

Protein Rex

Next in the ranking of the best protein bars are Protein Rex bars. Their line includes many flavors and several different servings: 35, 40, 50 and 60 g. All have a high enough protein content that allows the product to compete with BombBar.

So, for a 35 g serving, the amount of protein is 11 g, i.e. a little more than 30%. Approximately the same percentage of protein in the remaining servings:

• 40 g contains 10 g of protein,
• for 50 - 17.5-18 g,
• and for 60 g - 18 g.

The amount of carbohydrates in the composition is low - about 5 g. Proteins include whey and soy protein isolate, as well as milk protein concentrate. The latter is characterized by slower absorption, which allows you to maintain amino acids at a high level for 6-8 hours. Soy protein isolate, in turn, is useful during periods of drying and weight loss, and due to its plant origin, it is effective in reducing cholesterol levels.

Protein Rex bars also contain IMO, the same prebiotic found in BombBar. Another advantage is the presence of guarana extract, which has fat-burning properties. The average calorie content of one bar is 190-200 kcal. Cost - 50-130 rubles.

How to cook at home

Athletes and people on a diet should be able to prepare their own protein bars. For this you may need:

• cereals;
• nuts;
• dried fruits;
• berries;
• dairy products;
• spices;
• honey.

When preparing a snack yourself, it is important to observe the proportions of the ingredients, which will determine the nutritional value of the product.

Classic bar recipe

This dessert is perfect for people who want to quickly gain muscle mass. It should be consumed before or after a workout at the fitness club. Its peculiarity is its low fat content and rapid absorption by the body.

Ingredients:

• Vanilla whey protein – 100 g
• Oat flakes – 150 g
• Banana – 2 pcs.
• Egg whites – 3 pcs.
• Blueberries – 100 g
• Goji berries – 150 g
• Rapeseed oil – 3 tsp.

Cooking method:

1. Mix all ingredients in a blender.
2. Preheat the oven to 160˚C.
3. Take a 30x30cm mold and grease it with rapeseed oil.
4. Pour the mixture into the pan and smooth with a spatula.
5. Bake for 30 minutes.

Calorie content per 100 g of product is 190 kcal, of which:

• proteins – 19 g;
• fat – 4 g;
• carbohydrates – 23 g.

Divide the prepared cake into 6-8 serving bars. Once cooled, wrap in parchment.

No Bake Protein Bars

This is a good breakfast that comes together quickly and can be stored in the refrigerator or freezer.

Ingredients:

• Banana casein protein – 50 g
• Honey – 1 tbsp.
• Raisins – 100 g
• Banana – 1 pc.
• Milk – 200 ml
• Oat flakes – 400 g
• Walnuts – 100 g
• Peanuts – 100 g
• Hazelnuts – 100 g

Step by step recipe:

1. Mix oatmeal, hazelnuts, honey and raisins in a container.
2. Grind walnuts and peanuts in a mill.
3. Peel the banana and mash it with a fork.
4. Mix all ingredients with half a glass of milk and protein.
5. Add the rest of the milk.
6. Cover a large pan with cling film.
7. Place the resulting mixture on it and cover with film.
8. Place in the freezer for 3 hours.

The calorie content of 100 g of product is 192 kcal:

• proteins – 12 g;
• fat – 9.5 g;
• carbohydrates – 19 g.

Cut the protein cake into portions. This amount of ingredients makes 8 sports bars.

In the “Live Healthy” program, the video with Elena Malysheva details the composition, benefits and harm of fitness bars:

Protein Joy from QNT

The main feature of Protein Joy protein bars is their very low sugar level. It is contained in the composition in the amount of 2.2 g. This is slightly more than in QuestBar, but also not so significant.

Another advantage of the product is the presence of collagen peptides. This is an easily digestible and highly active form of collagen, indispensable in the body's regenerative processes. This is why Protein Joj takes its place in the ranking of the best protein bars.

Another plus is the unusual flavors of the line: “cookies-cream”, “cookies-caramel”, “vanilla”. The average cost is 180 rubles.

Ingredients per 60 g serving:

• calorie content - 230 kcal;
• carbohydrates - 21.6 g;
• proteins - 22.8 g;
• fats - 9 g;
• sugar - 2.2 g.

How to choose the right snack

Natural medicine advocate Joseph Mercola claims that many protein products contain exactly the same amount of sugar, carbohydrates and casein as a classic Snickers. A protein bar should:

• contain milk or whey protein (soy protein is found in cheap products);
• have at least 20 g of protein;
• be without hydrolyzed collagen or gelatin;
• have a pure protein taste.

A protein bar should contain a minimum of ingredients. This is an indicator of the quality of its raw materials. Also, the product should not contain sugar, inulin or maltitol.

The protein bar should use natural sugar substitutes - stevia extract, monk fruit and erythritol.

Golden Bar by Maxler

Another place in the ranking of protein bars with a high protein content is given to Golden Bar from Maxler. Its special feature is its rich protein composition, which includes:

• calcium caseinate;
• milk protein isolate;
• soy protein isolate;
• collagen hydrolyzate.

Thanks to the abundance of proteins in the composition, the bars not only help you lose weight, but also promote muscle growth. And the natural carbohydrates in the composition additionally provide the body with energy. This combination of components makes Maxler's Golden Bar ideal for a snack if your goal is to lose weight and increase muscle size. Considering the main effects of the treat, it is recommended to consume it before and after training.

Another important advantage of Golden Bar from Maxler is the presence of microcrystalline cellulose, which helps cope with hunger. Once in the stomach, it swells and fills it, thereby providing a feeling of fullness.

Ingredients per 60 g serving:

• calorie content - 266 kcal;
• carbohydrates - 18 g;
• proteins - 19 g;
• fats - 14 g;
• fiber - 2.7 g;
• sugar - 11 g.

What types of fitness bars are there: rules for choosing

When choosing a suitable product, you need to pay attention to the following information on the packaging:

• Amount of protein . Optimally, the norm required for a complete replenishment of reserves is 20 g.
• Type of carbohydrates . The amount of substance is within 30 g. A high-quality mass should contain only “slow” carbohydrates. The presence of “fast” carbohydrates equates the bar to ordinary sweets.
• Cellulose. Minimum, in a bar - 3 -5 g.
• Healthy ingredients. The product must contain vitamins and minerals. The best bar is a mixture of grains, protein and micronutrients.
• Calorie content . You should choose a snack item depending on your goals. If the goal is to lose weight, then choose a low-calorie snack as a regular snack. Before and immediately after a workout, you can eat a higher-calorie snack to boost your energy levels and restore your energy.

All bars are divided into 3 types: protein, fruit, muesli. They differ from each other in content, in the ratio of BZHU, as well as in their ability to remove hunger.

Fruit

They are a good substitute for dessert. It is better to use in the first half of the day. The mass consists of nuts and dried fruits. Most often, the bar itself is covered with chocolate glaze. A healthy treat that should not contain sugar or harmful additives.

Cereals

The composition includes valuable grains, fiber and proteins. Sometimes crushed pieces of fruits, berries, and nuts are added. The high-carbohydrate product is used as a complete meal. At late times of the day, you should not feast on them.

Low calorie

They have a minimal carbohydrate content. Typically, they include beneficial L-carnitine. It is better to use the supplement 30-40 minutes before playing sports. The active microelement accelerates the transport of fatty acids into muscle tissue. Thus, the body receives the necessary energy for effective activity.

High carb

Used for gaining muscle mass. Suitable for both a small snack during the day and in the evening when you feel hungry. It is not recommended to overuse the snack. On average, a hundred-gram bar has 400 kcal. When choosing a product, special attention must be paid to the amount of sugar.

Are protein bars suitable as a meal replacement?

Most nutritionists emphasize that even if you eat sports bars, don't let them replace whole, natural foods in your diet.

For a quick snack, an apple or banana is much better.

Before training or competition, according to Professor Hertzler, “a piece of bread or a graham cracker raises blood glucose levels as well as an energy bar, but they are much cheaper.”2.

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Professor Hertzler: “Before a workout, a piece of bread or a cracker raises glucose levels just as much as a protein bar and is much cheaper.”

Applegate confirms 2:

“Don't rely on protein bars. Some people buy whole packages of them and convince themselves that they are doing the right thing by consuming them.

Many people think that these bars are better than regular food. But they lack many of the ingredients found in natural whole foods.

Just like it’s wrong to eat only peaches or tuna sandwiches, we need a lot more variety of nutrients to be healthy than just the energy from sports bars.”

Sports bars are not suitable as a complete meal replacement because they do not contain many important ingredients; we need a variety of food

We recommend : Whey protein in sports nutrition: types, properties and overall advantages

Can you eat protein bars for weight loss?

Unlikely.

Protein is undoubtedly useful for weight loss.

But many protein bars contain many other ingredients that are harmful to weight loss (fast carbohydrates and fats).

Remember that to lose weight it is important to create a calorie deficit: the fewer calories, the faster the weight loss.

When use is justified

A protein bar does not have a better composition than a protein shake. Typically, it is even less healthy due to the sugars it contains and the high denaturation of the raw material to keep it in its whole form.

Why do you need protein bars in this case? In fact, they have a number of advantages over other sources of concentrated protein:

1. Shelf life. The prepared protein shake should be drunk within 3 hours after mixing, and the protein bar can be stored for up to a month unopened.
2. Psychological barrier. Many athletes have an extremely negative attitude towards protein shakes due to myths and propaganda on television. A protein bar is a compromise option that allows you to get the necessary protein without having to worry about “for your liver and potency.”
3. Compact shape. If it is not always possible to carry a container of food with you, then a protein bar can easily fit into a bag or even a pocket, which allows you to always have a supply of the necessary proteins with you.
4. Possibility to use on the go. This is especially important for busy people who are constantly traveling or attending business meetings.