Sports sweets are created for those who want to gain muscle mass or just have a good meal.
Bars are filled not only with protein but also with vitamins, carbohydrates, microelements. You can have a sweet snack at any time. It, of course, will not replace a balanced diet. However, it will help maintain muscle growth at times when a normal meal is impossible.
Protein bar functions
Protein bars do two things — satisfy the feeling of hunger and provide amino acid support for growing muscles. There is no problem with such an element of nutrition: no need to cook, you can take with you, in an emergency, replace a protein shake.
• Helps maintain a tough diet when there is no time to eat protein foods;
• Provides nutrients for dispersal of a metabolism;
• Allows you not to break down on chocolate and food with trans fats or fast carbohydrates;
• Reduces appetite, has a pleasant taste, sweet enough, and sweetness is achieved not only due to quick sugars;
• Contains fast-digesting protein (usually whey protein, up to 30 g per serving), fiber, vitamin and mineral composition – everything an athlete needs;
• Supports muscle protein anabolism due to the content of vitamins B, C, E, activating metabolic processes and improving mood;
• Replenishes the loss of sodium and potassium – minerals that are especially actively consumed in training;
• Improves digestion, as it contains fiber, useful for the digestive tract.
Of course, a protein bar is not an alternative to breakfast, lunch, and dinner. However, they provide significant support to the body, prevent the destruction of muscle fibers, and supply the substances necessary for muscle recovery and growth.
Structure
The classic composition of the bar is whey protein or casein, sweeteners, the cocoa butter in glazed snacks, stabilizers, and flavorings. Sugar or fructose syrup makes the consistency airy, sweetens the product, and at the same time sticks together with the ingredients and holds its structure. Collagen or gelatin, a processed animal protein, can also serve as a stabilizer.
There are some “sugar-free” protein bars, but it is important to remember that there are no bars without fast carbohydrates. They use a sugar substitute, they are less delicate in consistency and slightly more “chemical” in taste. It is important to consider that sugar is most often replaced with another simple carbohydrate – maltodextrin, for example.
How to cook
Bars for athletes and every day are easy to prepare on their own. Ingredients:
• Powder protein;
• Almond or coconut flour or ground quinoa;
• Milk (cow, coconut, almond);
• Chocolate.
Mix the dry ingredients, gradually adding milk. If you want more plasticity, you can add nut paste. Form Bars. There is no need to bake it.
For the glaze: melt the chocolate, dip the bars in the chocolate mass, place in the refrigerator for 30 minutes.
The recipe can be varied, supplementing it with dried fruits, nuts, seeds. This will increase the nutritional value of the product.
Who needs protein bars?
With constant physical exertion, it is necessary to increase the intake of nutrients, primarily protein, to offset the costs during training.
In everyday life, such sweets will help those who do not have time to eat during the break between a job or school.
Benefits
Protein synthesis
With regular training, the muscles need extra protein to regenerate and grow. Bars have a positive effect on the synthesis of muscle protein. By increasing the amount of protein food and eating a protein bar before or after a workout, a person can gain weight.
Recovery after exercise
Another test conducted by Australian researchers showed: muscle tissue is restored much faster if you take 20 g of protein. That is how much protein is contained in a bar with a classic formula.
Appetite reducing
Thanks to research, it became known that whey protein-based bars suppress the release of ghrelin, the hormone of hunger. However, due to the relatively high-calorie content, protein bars cannot be attributed to dietary products. During a restrictive diet, they are consumed extremely carefully.
Disadvantages and possible harm
Excess protein obtained from food or food substitutes does not pass unnoticed and affects the work of the liver and kidneys. In order not to harm yourself, protein bars should be consumed in compliance with the daily protein norm.
Potential side effects are sometimes associated with the fact that for glazing factory-made bars, chocolate is not used, but a synthetic imitation of chocolate from processed vegetable oils and sugar. Most often, vegetable fat in such a glaze is represented by hydrolyzed palm oil. It is tasteless and may contain trans fats that negatively affect metabolism.
