With an essential established to the need of protein in the fitness world, Protein Bar is upcoming as a convenient option. But ‘is there an actual relation of these bars with muscle building’ is yet not known by many. Lets find out in this article.
Protein bars and Muscle building
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WHAT IS A PROTEIN BAR?
There are various types of food bars to suit various needs. For instance, Energy bars : majority of the calories come from carbohydrates to provide body with energy. Another type are the Protein bars.
Protein bars are nutrition bars that contain a high proportion of Protein to some of Carbohydrates/fats.Most protein bars will contain between 10g-20g of protein.In addition to offering protein and carbs, many protein bars are a good source of micro-nutrients, such as calcium, B vitamins, potassium, and iron.
But, nutrient compositions might vary considerably between brands. This is largely owing to the fact that their constituents differ. Dates and dried fruit, nuts and seeds, and nutritious grains like oats or quinoa can all be used to make them. Furthermore, some of them also contain high amounts of added sugar and use unhealthy sweeteners. Therefore, it is important to check the nutritional value of the bar based on your goals.
Another factor one should consider is the source of protein. One kind of source includes yogurt powder, milk, or dairy proteins like casein and whey. The other sources can be plant based like soy, pea, or brown rice.
WHAT IS THE ROLE OF PROTEIN BAR IN MUSCLE BUILDING?
A sufficient protein intake is required to gain significant muscle mass. The American College of Sports Medicine recommends that endurance athletes and strength-trained athletes consume 0.54–0.77 grams of protein per 1.2–1.7 grams per kg of body weight. There have been researches which suggest that supplementing with protein may increase muscle mass and performance when your overall physical activity level and diet are adequate. (National Library of Medicine).
In a general sense, protein bars can help you gain muscle mass.The average high-quality one includes 20–40 gram of whey protein, which is equivalent to 1–2 protein shake servings. This is sufficient to transport amino acids into skeletal muscle and initiate protein synthesis in the muscle. It is also helpful because of the faster absorption rate that the components of bar offer.
It is pertinent to mention that protein bars can not be the sole driver of muscle building results. This can only aid the process. The training session and diet plans play a crucial role in administering the results. One should pay attention on the whole foods as a priority and then rely on supplementation.
WHEN SHOULD YOU CONSUME A PROTEIN BAR IN YOUR DAY?
The ideal timings of protein bar consumption are : Pre-workout and Post-workout.
Post-workout is the perfect time to consume your protein bar. It will deliver protein to your muscles after your workout and aid in muscle healing and growth. There is one hour after the workout to consume protein so that the muscles can use it right away. The ‘anabolic window,‘ as it is known, is supposed to be the best time to get the most out of your supplement.
To add, A protein bar is an excellent method to receive a ‘protein top up’ if one goes longer than 4 hours between meals. As a pre-workout, it is ideal to consume the bar one to two hours before; this ensures the body metabolism of the meals eaten.
WHAT ARE SOME OPTIONS TO CHOOSE FROM?
- AG TASTE 15g Protein Bars – Without added sugar, these are packed with quality ingredients that contain vital nutrients to improve lean muscle. It is tasty and healthy. The serving of one bar provides 20g protein.
2. RITE BITE MAX Protein Bars – These are a great source of all the goodness of important nutrients. All the ingredients used in it are 100% natural and free of toxins. Different serving size provides with different grams of protein.
3. REVITAL H NXT 10g Protein Bars– These are full of protein substances with chocolaty taste. These energy bars are very effective for fitness enthusiasts and athletes who need a high amount of protein intake in their daily life.
4. PIPERLEAF PLANT BASED Protein Bar– It is a vegan delight which is also gluten free. It is a vegan energy bar made of cashew nuts and other crunchy elements with the sweet taste of chocolate flavour. These bars are effectively healthy. A serving size of 60g bar provides with 20g protein.
5. YOGABARS 20G Protein Chocolate Bar– Indulge in the finely crafted dark chocolate made with rich cocoa. Relish the absolute blend of guilt free & cruelty free vegan chocolates that fulfill your protein needs.
