The proteins are the main organic compound in our muscles. They are essential to many organism structures such as the hair, bones, skin, nails and cells. They participate in enzymes, antibodies and hormones construction. Besides, they provide our body with energy and help to regulate the metabolic processes. Is anyone still in doubts about how important the proteins are? For those who are looking for lean body mass gains and improvements in the training performances, the right consumption of this nutrient is a must.
We can find many kinds of proteins available for selling, in different size, flavor and form. But are they all actually healthy? Being very welcomed for those with a busy routine, the protein bars are delicious. But are all of them healthy? No. So, today in ‘Eating well is Jiu-Jitsu’, we will teach you how to choose the right bar. After all, eating well is health. Eating well is Jiu-Jitsu!
1- Read the pack. When you are buying a protein bar, pay special attention to the nutritional info shown in its pack. Some brands may bring additives and sugar in excess. Vegans should also be aware of the protein source.
2- Nutritional information. Also, read all the other nutritional info provided. Compare the available options e decide for the best choice to you. Different bars may have different protein sources, carbohydrates, fat and other nutrients. The amounts also vary.
3- Protein amount: Pay attention! Depending on its size, a bar may provide up to 30g in proteins. More than that is useless. The organism will not be able to efficiently absorb a higher amount, and the leftover may end up in your waist.
4- Carbohydrate amount. There is no ‘free’ carbohydrate bars. This is not exactly bad, as long as they bring a moderate amount (up to 15g in a 30g bar). It will be used to replace energy and will help the body to absorb the necessary amino acids, necessary for the muscle recovery. Always prefer those bars whose the carbohydrate comes from whole grains or dried fruits. Stay alert: Is sugar the first ingredient listed? Then, it means the sugar is the main carbohydrate source. Choose for another bar and/or use this brand less frequently.
5- Fat amount: The fat amount must also be moderated. In addition, it should be mostly composed by mono and poli-unsaturated types. Those are typically present in nuts and peanut butter. Keep an eye: Avoid any bars with trans-fat.
Fibers Quantity: They fill your stomach and help you to control the blood sugar levels. Besides, fibers also stimulate the intestine good functions. Be aware: It’s recommended that your bar offers at least 1g of fibers.
7- Vitamins and minerals. There’s such a long list of antioxidant substances. But be careful about sodium. In excess, it will bloat your body. Be aware: If the bar has way much sodium, refuse it! Otherwise, you can exceed the daily limit of 2400 milligrams.
8- Training length x Quantity. Your training lasts like 1 hour? So, your bar must have about 150 or 200 calories. If you have one with a higher caloric amount, divide it, eat the first half and keep the other one aside for your next snack
9- Protein types. Usually, the cheaper bars are made from soy proteins. The soy protein is not bad, but its composition and the way it is digested are very different from the whey protein. Besides, the soy is a bit allergenic.
This article has only an informative purpose and has no intention to replace a professional guidance. The use of vitamins and supplements can offer you great results, but before using any product, we strongly recommend you to visit a Nutritionist, Doctor or another specialist for an analysis and follow-up.
Note: Illustrative photos.
Sources (in Portuguese):
Revista Boa Forma: http://abr.ai/1kKjYuY