Protein bars, which are also sometimes called energy bars, are a dietary nutritional supplement used by exercisers and athletic individuals to ensure adequate daily intake of protein. Protein bars provides a high-protein, low-carbohydrate nutritional boost; athletic people consume protein bars post-workout to boost the body's ability to build muscles. Protein bars also help meet the USDA daily recommended allowance for protein intake of 50 grams. Supermarkets and health stores offer many protein bar options with different ingredients and flavors. They are processed and shelf-stable foods designed to provide protein and other important nutrients on the go. Some people keep protein bars at their desk at work in case they need a snack. Others grab a protein bar for fast nutrition after hitting the gym. While there are nutritional benefits to eating protein bars, they can also lead to health problems when consumed too frequently.
Proteins are the building blocks of life. The body needs protein to repair and maintain itself. In short, we can't do anything without protein. Every cell of the human body contains protein in their structure. It is present in the skin, hair, nails, teeth, muscles, bones, ligaments, tendons and organs of the body.
Every person needs one gram of protein per kilogram of his/her bodyweight. For example, if a person weighs 80 kilograms, then his everyday diet should contain 9 grams of protein. It is estimated that 1 gram of protein contains 4 calories of energy. One should consume diets rich in protein such as pulses, eggs, milk and milk. However, overconsumption of proteins is harmful as it can strain the liver and kidney due to excessive protein catabolism.
A protein bar offers an easy alternative to traditional, high-protein meals. For people seeking to increase muscle size, energy and endurance, protein bars provide this without added calories. Bars are more convenient than protein powders and shakes, which are often messy and time-consuming to prepare. They require no refrigeration, as do other healthy protein snacks like low fat dairy and meats. You can consume them rather quickly, without utensils or extra Tupperware. They take up little space, and are easily tossed into a purse or a pocket---and if you do not get to it for whatever reason, protein bars do not spoil.
A study in Nutrition Journal published in 2004 confirmed that protein bars---both soy and whey based---can help enhance lean muscle mass development. Researchers from The Ohio State University gave 27 male participants either a 33 g soy protein bar, whey protein bar or no supplementation daily and ordered they conduct regular strength training. Both groups consuming the protein bars showed "a gain in lean body mass, but the training-only group did not." Remember, consuming protein bars without strength training will not yield muscle building results. Whole protein foods, like meat, fish, whey protein and eggs, will likely have the same effects on muscle growth.
Another study found that protein when combined with intense training, lean muscle mass is added at much higher rates when taking 2.8g of protein per kg of body weight (1.27g protein per pound of bodyweight) rather than 1.4g of protein per kg of body weight (0.635g protein per pound of bodyweight).
Taking it even further, a study by Pudoc, Wageningen in The Netherlands 1985:99-103 showed that moving to 1.59g protein per pound of bodyweight from 1g protein per pound (0.5g protein per kg) of bodyweight resulted in a 6% increase in muscle mass and a 5% increase in strength. Point being, if you need to buildup muscle strength, get your protein up to at least 1g of protein per pound (2g per kg) of body weight, day in, day out, but consider 1.5g per pound of bodyweight.
A protein bar makes a healthier option for those who often reach for candy bars. Usually, protein bars are lower in saturated fat and trans fats, and offer some nutrition not available in your typical Snickers or Kit Kat. Choosing a protein bar that contains some fiber (look for at least 3 g) and that contains less than 250 calories satisfies your sweet tooth in a portion-controlled package.
Protein bars contain a wide variety of different ingredients. They usually have either whey protein isolate or soy protein isolate, which adds the protein. Additional textures and flavors can be added with things like pieces of fruit, nuts and oils. One particular popular brand of protein bars, uses both soy and whey protein isolate along with corn syrup, sugar, palm kernel oil, milk and other flavorings to create their protein bars. Commercial protein bars contain whey or soy protein. Natural ingredients include peanuts, oats, milk, eggs and sugar. Many are also coated in chocolate or yogurt to improve taste.
Nutritional values depend on ingredients, but most offer protein levels between 20 to 30 grams per bar, and are low in carbohydrates and calories. In addition to containing protein, most protein bars are fortified with vitamins and minerals. Some bars have vitamins A, C and E along with a host of B vitamins, magnesium, copper and zinc. The nutritional database CalorieKing states that another brand of protein bars is fortified with high levels of calcium and potassium. Protein bars often contain as much as 100 percent of an adult's daily recommended value of various vitamins and minerals.
There are a few, but very limited, side effects to using protein bars. One common misconception is that excessive protein intake is harmful for the kidneys. However, this protein safety study on males showed that kidney function and excrement were within normal ranges. Nitrogen levels began to rise, however, so it is recommended to drink plenty of water with a high-protein diet. On the other hand, high-protein diets in women have been shown to increase calcium excrement. Calcium supplements are very important for women to take, as shown by high-protein, high-calcium diet studies, in which bone tissue loss was minimized.
There are a few health risks associated with eating commercial protein bars. Consumer Reports states that eating protein bars regularly can lead to overconsumption of vitamins and minerals. Because vitamin A, D, E and K are fat-soluble, it's impossible to excrete any excess. Consuming an excessive daily dose of vitamins can be dangerous.
Most commercial protein bars have saturated fats such as palm kernel oil, according to Consumer Reports. The American Heart Association recommends limiting saturated fat intake to 7 percent of daily calories or less, because saturated fat can clog the arteries and lead to heart disease.
Protein bars typically have much higher processed sugar content than their protein powder 'equivalents', so beware of additional fat storage coming from these.
Since protein bars contain a variety of ingredients, an allergic reaction is possible. Be sure to check out the ingredients before consuming protein bars if you have an allergy. Protein bars containing whey protein may cause an allergic reaction in people who are lactose-intolerant. Whey is derived from milk that contains small amounts of lactose. If you are not capable of digesting lactose, then whey protein can cause abdominal bloating, cramps, nausea or diarrhea.
Protein bars often contain high levels of refined sugars and saturated fats and should be avoided as a meal substitute. According to the FDA, certain brands containing peanut products have been recalled due to Salmonella worries.
Yes, protein bars are safe for most people. As mentioned above, people with allergies should check out the ingredients before consuming protein bars, and women should use extra calcium with high-protein diets, and all protein users should drink enough water. It's important to note that before agricultural innovation, our ancestors had high-protein, high-fat diets. Protein is very safe.
Instead of purchasing commercial protein bars, you can save money and control the amount and type of fat you consume by making your own protein bars at home. Protein bars can be made using wheat flour, eggs, protein powder and any of your favorite ingredients like seeds, peanut butter and raisins. Simply mix the ingredients and bake in a pan with parchment paper at around 450 degrees F for 35 minutes.
Ingredients:
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan
Directions:
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
SERVES 24
Calories: 167
Total Fat: 5 grams
Saturated Fat: 1 grams
Protein: 8 grams
Total carbohydrates: 23 grams
Sugar: 14 grams
Fiber: 3 grams
Cholesterol: 18 milligrams
Sodium: 79 milligrams
Ingredients:
3 scoops Ultra Size Chocolate from Beverly International
2 tbsp heavy whipping cream
1 whole egg
8 oz water
Directions:
1. Combine all ingredients into blender and blend until smooth
2. Pour into microwave safe container
3. Microwave for 5 - 8 minutes (until you notice bubbles starting to form and the top is becoming firmer)
4. Remove, cover, and let set at room temperature for 20 minutes
Nutrition Information:
Calories: 544
Protein: 58 g (42%)
Carbohydrate: 19 g (14%)
Fat: 28 g (45%)
1 cup rolled oats -Chocolate-dipped
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or sliv
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter
Toast the sesame seeds in a frying pan for about 7 minutes, until golden, then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot baking pan; set aside.
In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.
Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.
DIPPING FOR CHOCOLATE COATING
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.
Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.
1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup
Mix it all well. Freeze in bar shapes.
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Line cookie sheet with waxed paper and preheat oven to 325 degrees. Mix all the ingredients thoroughly. Spread onto sheet, press cutting lines in to make 10 pieces. Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.
Combine in large mixing bowl:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets Splenda
put in the fridge overnight and cut into 8 equal bars that yield:
11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories
Combine in Large Mixing Bowl
8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout
ingredients:
8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)
Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.
add the oats and mix with the mixer until you have a fairly homogeneous mixture.
note if it is too thick add a 1/4 cup of milk or water
spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.
cut down into ten bars for a breakdown of
154 cals, 17.8g carb, 15g protein, 1.8 g fat
½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Whip
1 teaspoon super-strength chocolate flavoring
Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.
Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.
Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g