Protein bar: allied or villain of the diet for gaining muscle mass?

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Protein bar: find out what is really true and what is a myth about this controversial food, taken by some nutritionists as an ally and by others as a diet villain.

Speak well or speak poorly, one thing is undeniable, the protein bar is today one of the most practical and nutritious industrialised foods on the market.

Easy to transport and high in protein and nutritional content, the protein bar became the preferred “twig” food of the less important meals of troubled women who do not want to let them be well nourished, even with all the rush of the day -a day.

But is it really that the protein bar really is a good choice for those who want to gain muscle and, at the same time, eliminate those extra fats?

At what times are the bar and protein indicated?

protein bar

The protein bar is an ally for those who want a balanced diet also outside the home, thus avoiding the consumption of foods high caloric and of low nutritional value.

The protein bar is indicated for those times when our only option is to eat something that is extremely practical, such as in the middle of the afternoon, during a business meeting and another; During a trip; in the car; Or even sporadically in snacks during the very short intervals of college or convention, in which the choice of “real food” would take longer than is available.

Why Use Protein Bar?

There are some reasons that lead to the consumption of this type of food. Let’s look at the main reasons to consume the protein bar:

1. Practicality

Protein bars are very practical, do not require pre-preparation, are small and can be taken anywhere.

2. Flavor

Protein bars are usually sweetened and found in several flavours choices, which make them quite palatable.

3. Protein source

The protein bar, as its name says, is a source of protein and has easy digestion, ideal for killing (or at least fooling the hunger) and still remain well nourished.

Real food x protein bar

protein bar

Protein is extremely important for the construction of our tissues. For those who want to gain muscle mass, making use of protein-rich foods is essential.

Protein rich foods include meats, eggs, fish, and dairy products in general. However, it is not always possible to ingest these foods and that is where the protein bars come in.

Most protein bars have Whey Protein in their composition, which makes the use quite interesting.

Should the protein bar be used as a substitute or as a food supplement?

This is one of the questions I hear most from patients who want to start using protein bars. The answer to it is simple: neither one nor the other.

Protein bars should not be used either as a substitute or as a food supplement, but sporadically as a “break-in” food in less important meals, such as afternoon snack.

Because this type of meal is not culturally regarded as important, many people, due to student or professional commitments, are unable to stop to eat properly.

– ” In that case it would not be better, not to feed ?” For people who want to gain muscle, staying more than 4 hours without food can have a high price due to muscle catabolism (use of muscle mass as a source of energy) than this Could entail. If this is your case, the answer to the question is no! Being without food is not the best option.

Ask or talk to your Nutritionist to see if you can include the convenience of protein bars in these situations.

How to choose the ideal protein bar

protein bar

Before choosing your protein bar, it is very important to observe the type of protein that makes it up to see if it is a good quality protein.

The main sources of protein used are Whey Protein, Albumin and Casein, which are easily digested and better suited for gaining muscle mass.

Be wary of protein bars that bring in your composition, isolated soy protein, collagen and other plant protein sources. These are not complete proteins, so they do not provide adequate input.

Tips for Choosing a Good Protein Bar

1. taste

Whenever possible tasting the protein bar you are taking home, not always the most nutritious has the best taste, there are several flavours in the market, some will please your taste buds.

Before buying ask the sellers if there is a tasting of this type of product.

2. Not always the most famous brand is the best choice

Whenever we do not have sufficient knowledge about a certain type of product, it is common to opt for a product solely by the popularity of its brand. This is a conservative and, most of the time, wise decision.

However, when it comes to food, this may be a decision that will have a direct impact on its results, since some brands of great popularity in our country have an inadequate composition. So do not get carried away just by the popularity issue of the brand.

3. Choose by nutritional information

Whenever you are faced with a product with an extensive list of ingredients, be wary!

Protein bars that have too many ingredients are worse, nutritionally speaking than those with only basic ingredients.

Additives, preservatives and dyes are not recommended for those who wish to have a balanced and healthy diet. This, not to mention other ingredients that we can barely pronounce the name and that do not bring us benefit and can even harm our health.

4. Never choose your bar only by the amount of protein reported on the label

It is common for people to opt for the product of brands that report having more protein on the label. The higher amount of protein may be accompanied by a high fat or sugar content. So be careful and do not be fooled.

Beware of the amount of fats and sugars present in the protein bar

protein bar

In addition to the source of protein used in manufacturing, two other factors deserve attention: the amount of fats and sugars present in the composition.

By observing the composition of the protein bars of some brands, it is possible to notice a very high concentration of fats and sugars, which together add up too often equal or even higher than the quantity of proteins.

Fats and sugars are used solely and exclusively as additives to leave softer and palatable product. For those who are going through a process of nutritional education, feeding and training to improve lean body mass levels and reduce fat levels, it is always good to take care of the excessive intake of fats and sugars.

Even with all the ease of access to information by the consumer, as we have today, some brands still insist on working with high amounts of fats and sugars, making the use of protein bars of these brands inadvisable.

So always read the nutritional label of any product before you buy it to make sure the amount of protein is greater than the amount of added fats and sugars.


Protein bar: villain or ally? It depends. There will always be two sides to be discussed.

The protein bar is villous when ingested without need and when you opt for products with high amounts of sugars and fats. And, it is allied when used at times when we are unable to make a meal better elaborated with natural ingredients, of better nutritional value.

In most cases, the best alternative is to rely on the practicality of the protein bar, other times it may be interesting to make use even of Whey Protein.

There are even specific situations, such as those of chocolate-bound women, who may find in the moderate use of the chocolate-flavored protein bar an ally to heal their craving.

The definitive answer to the villain or ally factor will always be individual and it will be up to your Nutritionist to determine if it is the most suitable option for you.

Do you use or have ever used protein bar? For what purpose? Tell us in the comments.

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