I made a comparison of whether a protein bar is really necessary and the protein bar versus the healthy alternative tuna.
When the supplement is used correctly, it can be one of the most important weapons of the athlete. But most of the time, aside from the correct use, supplements in our country do not go beyond being a chatter.
One of the misused supplements is the protein bar.
In this article, I will compare the protein bar, which I have seen and seen as a must, with the much cheaper and tastier tuna fish, and examine whether a protein bar is really necessary.
If you are ready we go!
What is a protein bar?
Protein bars are ready-made foods that are produced to be consumed unprepared and offered to people with high protein needs.
One of the few handicaps of these ready-made foods is the risk of being overgrown. Nowadays, the concept of protein bar is becoming a big bubble in our country and with the effect of this, many young and old people who do sports – even those who do not – find a place in their bags.
What's Inside the Protein Bar?
As the name suggests, protein bars contain significant protein. Generally, these bars contain an average of 20-25 grams of protein. Considering that a daily protein intake of 46-56 grams is sufficient for the vast majority of adults, it is obvious that this amount of protein bar promises is quite significant.
ALSO, IN ADDITION TO PROTEIN, THESE BARS ALSO CONTAIN SIGNIFICANT CARBOHYDRATES.
You should look at the contents of the package of the protein bar you are considering this idea, because you may need to encounter the amount of ” sugar ” in the bottom of the carbohydrate content of some bars, unexpectedly. Well, brand in the protein bar while at a low level in some way that is considered less healthy 15-20 gram in sugar communications. In addition, you should know that most protein bars contain low blood flow.
In addition to carbohydrate, protein, and fat levels, protein bars are packed with vitamin blends and various minerals. According to the blends you prepare with protein powder containing no or very few vitamins and minerals, this feature of protein bars is a great alternative. Some protein bars almost account for up to 100% of the nutritional value of the source at a certain level daily, such as vitamins B6, B12, C, and E. Other nutrients that can be taken from protein bars; Minerals such as iron, calcium, copper, chromium, phosphorus, and magnesium are included.
YOU SHOULD NOT FORGET TO LOOK AT THE CALORIE VALUES OF THE PROTEIN BAR YOU USE.
Some protein bars can contain twice as many calories as other bars of similar size. In general, to emphasize that it is beneficial to spend a little time researching brands with concentrates to purchase a protein bar.
For your diet, you should choose a protein bar that is rich in vitamins and minerals, low in fat, sugar, and calories, and you should also be careful not to have unnatural and unhealthy ingredients such as high fructose corn syrup, hydrogenated vegetable oils, and artificial flavors. Unfortunately, despite their higher vitamin and mineral content, many protein bars contain more high-quality ingredients than protein and powder mixes.
What Are the Benefits of Protein Bars?
If you are going to the gym, you must have seen that many athletes consume protein bars during break times or right after training is over.
THE THING IS, PROTEIN BARS ARE A GOOD OPTION FOR GETTING SOME ENERGY AND NUTRIENTS AFTER YOUR WORKOUT.
The extra protein you get from the protein bar helps post-workout and provides support, albeit enhancement, for those interested in weight lifting. The only thing you need to be aware of is that the protein bar you take does not contain too much sugar and artificial ingredients, because this action will not prevent you from getting benefit from the protein bar after training. You should remember that protein bars add extra calories to your diet, and if there is a training program under these conditions, you should only choose protein bars as a post-workout snack.
Protein bars can be a good option when you need to eat something but have limited time to catch up, but they should be preferred over meals every day. In short, some necessary protein bars can be a good snack that can be preferred instead of breakfast.
ANOTHER BENEFIT OF PROTEIN BARS IS PRACTICALITY.
Portion-specific, packaged protein bars make it easy for you to have with you on days when you have a quick start to the day and to prepare them quickly when necessary.
It should be said that in addition to the practicality of protein bars, it also helps to lose weight in some cases. Because the protein in which the protein bar is served is slow to digest and thus allows you to last longer, it helps you stay energetic for a long time when you consume one. Nevertheless, as we emphasized in the previous paragraph, we recommend protein bars instead of your meals; Instead, you can choose it as a snack option between two meals.
Is it really necessary?
A protein bar may be necessary for certain situations for individuals with high protein needs and adequate nutrition with natural food sources. The most important of these situations can be considered as intensive work / social life and travel. The only point here is the time problem.
But is there any more portable, healthier, and more natural alternative to a protein bar? I think yes!
Protein bar vs tuna
Many nutrients can be alternatives to protein bars. But I chose the easy-to-carry, nutritious and delicious tuna. I will make a comparison on a few important points. These substances
- Macronutrient contents (100 grams)
- Digestion time
- Amino acid profile
I determined as.
I bought two different protein bars at a supplement store close to my house and a tuna from a convenience store. I will make comparisons this way. I would also like to state that I prefer the most average products in terms of price.
Macro nutrient contents
Many people focus on macronutrient contents. Let’s examine it.
As it is known, whey protein is one of the fastest digested proteins and has a unique structure in this regard. This is the reason why whey protein is used especially after exercise.
Tuna fish should not be taken lightly.
Whey protein is digested within 30 minutes, while the fat with tuna is digested in about 60 minutes if not consumed in excess.
Amino acid profile
If protein intake is aimed at the choice of food for athletes, one of the most important issues is the amino acid profile of the food consumed. Because while some of the amino acids can be synthesized in the body, some have to be taken from outside.
9 of the 21 amino acids found in foods are essential, that is, amino acids that must be taken from outside.
Your body needs amino acids as new tissues are formed. But the essential amino acids that need to be taken from outside constitute the most important need. For this reason, you should prefer foods that contain high amounts of all essential amino acids, not foods that contain all amino acids together and in high amounts.
We call foods that contain all of the essential amino acids “complete protein sources”.
Whey protein is a complete protein source, as well as tuna fish. In other words, whey protein and tuna are closely similar in terms of amino acid profile on the basis of benefit.
I bought two different protein bars you see in the picture for 8 TL to 16 TL. I bought the double pack of tuna for 10.95. As a result;
- 100 grams of protein bar1 16tl
- 100 grams of protein bar2 13tl
- 100 grams of tuna is equivalent to 3.4tl.
What Are the Cons of Protein Bar?
The biggest drawback of protein bars is that they add unnecessary protein, calories, and unhealthy additives like artificial sweeteners and hydrogenated vegetable oils to your diet. Protein research of many healthy adults who can be evaluated, with a nutritious nutritional content to be offered daily. Protein is readily abundant in vegetables, legumes, red meat, fish, poultry, milk, and cereals.
SO ADDING A PROTEIN BAR TO YOUR DIET CAN BE A POINTLESS COST.
What’s more, overloading your diet can result in side effects such as dehydration, diarrhea, and nausea. These are generally protein bars only when you have time to be fed a healthy meal or when you feel sluggish when you are during a heavy workout. To emphasize again; Nutritionists and dietitians do not recommend protein bars instead of your standard meals when you want to keep your protein intake daily, depending on your diet.
If possible, prefer to follow the basics in general: protein bars rather than appropriate; It is healthier to choose unsalted nuts, fruits, and vegetables. Try to buy protein bars to control your time to prepare a healthy meal and to use after a hard workout. You can make your own protein bars, along with a variety of recipes available online. This way, you can create delicious bars with fewer preservatives and unhealthy additives.
The amino acid profile (indirect benefit), macronutrient values, and digestion time of tuna are fairly close – even better in some respects – to protein bars. However, tuna fish, which is much cheaper and much more delicious, can be consumed with peace of mind instead of protein bars.