PROTEIN BAR --- An Essential PROTEIN Supplement

       PROTEIN  BAR    

1.1  INTRODUCTION                  

          Protein is an essential macronutrient that supports several structures in our body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram. We can find protein in numerous sources including cereals, eggs, meat, fish and nuts. Many people rely on protein supplements to get their recommended daily amount as they can’t get enough protein from their daily meals. The protein bar is one option that has several dietary and lifestyle benefits.

Protein bars are nutritional supplement that provides protein and potentially other nutrients, to our diet. While they are not intrinsically good or bad, how we use them as part of our overall eating habits can be beneficial or detrimental. The decision to use them can depend on our eating habits, our fitness goals and our financial circumstances.

1.2  WHY TO CONSUME PROTEIN BAR 

          Protein is one of the building blocks of body tissue and can also serve as a fuel source. Several people can’t get enough protein from their daily meals hence they rely on protein bars to get their recommended daily amount.

Protein bars include isolated protein from one or more sources; for example, milk, soy or eggs. They can include other ingredients as well that offer carbohydrates, fats, vitamins or minerals to bolster our intake of these nutrients and they typically come in a variety of flavors for improved taste. The quality of the protein, as well as the amount and quality of added ingredients, influences whether these supplements might help or hinder our nutrition and overall health.

1.3  DIETARY  USE  (BENEFITS)  OF  PROTEIN  BARS    

          Protein bars are targeted to people who primarily want a convenient source of protein that doesn't require preparation (unless homemade). There are different kinds of food bars to fill different purposes. Energy bars provide the majority of their food energy (calories) in carbohydrate form. Meal replacement bars are intended to replace the variety of nutrients in a meal. Protein bars are usually lower in carbohydrates than energy bars, lower in vitamins and dietary minerals than meal replacement bars and significantly higher in protein than either. Protein bars are mainly used by athletes or exercise enthusiasts for muscle building and for professionals working in office continuously for long time.

Here are some benefits of consuming Protein Bars :-- 
        -      Meal Replacement :--

If we are working through lunch or simply don’t have time to grab something for breakfast, a protein bar can serve as a fast and convenient method to replace a meal. Meal-replacement bars or protein bars typically contain high amounts of protein and fiber to help us feel fuller longer, along with many other essential vitamins and minerals to ensure well-balanced nutrition.

The American Dietetic Association notes that meal replacements, including protein bars, are effective for weight loss when part of a well-rounded diet. However, we cannot rely entirely on meal replacements for our diet.

-      Pre- Workout Boost :--

When we put ourselves through a tough workout, our body needs protein to rebuild damaged muscle fibers. A protein bar consumed before exercising supplies us with steady energy during our activity. Protein bars provide these nutrients, plus they also have some added carbohydrates to provide energy to power us through our workout.

Keri Gans, a nutritionist interviewed on “Shape” magazine, recommends eating a protein bar as a pre- workout snack to help fuel us through our workout and prevent blood sugar drops that could keep us from exercising at our best.

-      Packable, Portable and Tasty :--

Protein bars have the advantage of convenience. They are small and can be consumed quickly by active people or professionals. Since protein bars are portable and don’t require refrigeration or heating, we can eat them almost anywhere. From incorporating dried fruits and nuts to high-quality whey protein powders, protein bars come in a wide variety of choices to satisfy our tastes.

-      Snack Between Meals :--

Eating snack-size protein bars can help reduce overeating between meals. Many bars come in indulgent dessert flavors -- like chocolate, peanut butter, fudge brownie and lemon meringue -- to satisfy our sweet tooth while avoiding blood sugar spikes and subsequent crashes.

1.4  ISSUES  (LIMITATIONS)  OF  PROTEIN  BARS       

-      Sugar content :--

Protein bars may contain high levels of sugar and sometimes are called “candy bars” in disguise. To keep calories and carbohydrate content relatively low, many protein bars contain sugar alcohol as sweetener.

-      Supplementation controversy :--

There is a disagreement over the amount of protein required for active individuals and athletic performance. Athletes generally consume higher levels of protein as compared to the general population for muscular hypertrophy and to reduce lean body mass lost during weight loss. The American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine supports higher protein intake for athletes in order to enhance athletic performance and recovery.

Even protein bars packed with ingredients cannot replace all the nutrients found in whole-food sources. Relying on protein bars for a significant proportion of our food intake can deny us from the benefits of the vitamins, minerals, heart-healthy fats, phytochemicals and fiber abundant in natural foods.

In addition, the convenience of protein bars comes at a price. Sports nutritionist Nancy Clark estimates protein bars can cost up to three times more than whole foods containing an equivalent amount of protein.

If our regular food intake supplies sufficient protein and energy to meet our fitness needs, consuming protein bars can also add unwanted calories to our diet.

1.5  CONSIDERATIONS              

          As long as we are healthy and our diet is adequate and well balanced, protein bars are not a necessary component of our nutrition. In many circumstances and on occasion protein bars can be helpful, but they should not substitute for all the protein in our diet or for a significant portion of our food intake.

Consuming high calorie meal replacement bars as a snack can lead to weight gain. Also, avoid protein bars with significantly high amounts of sugar, fat and sodium -- look for protein bars that contain less than 140 milligrams of sodium, and contain sources of added sugar, such as sucrose, honey, brown rice syrup or high fructose corn syrup.

Our protein bar should contain at least 10 grams of protein per serving. While there is no maximum protein intake per serving, consuming at least 10 grams helps you meet the recommended 50 grams of protein per day. Our bar should have less than 3 grams of saturated fat and no trans fats or hydrogenated oils. We should not consume more than 44 to 78 grams of fat per day, so consider it when reading the nutrition facts label on a protein bar. Choose a bar that has 200 calories or less to avoid weight gain and empty calories, but the bar can be about 300 calories if we are using it as a meal replacement.