Protein bar: how to consume it to have a healthy diet

Protein bars have become popular with those looking for practicality in their daily lives and a more balanced diet. With a high protein content and promise of satiety, they are often associated with healthy habits, being consumed as a quick pre- or post-workout snack. However, even with its "fit" appeal, consumption of this type of food requires attention to the labels so that it actually contributes to nutritional objectives and does not harm health.

In general, protein bars are composed of protein sources such as whey, collagen, vegetable protein (rice, pea or soy), as well as other ingredients that help with texture and flavor, such as sweeteners, oils, nuts and even chocolate. Some versions also contain added fiber, vitamins, and minerals.

Even though they are produced with ingredients considered healthy, many of these bars are ultra-processed and may contain high amounts of sugar, saturated fat and chemical additives, which compromise their nutritional value.

The ideal is that these bars contain between 10g and 20g of protein per portion, low sugar content and the closer to a homemade composition, the better.

They can be consumed every day, as long as they are included within an individualized eating plan. People who practice physical activities regularly, for example, can benefit from using bars as a snack option after training, when the body is more receptive to protein replacement for muscle recovery and growth. Those seeking weight control can use them strategically between meals to avoid unhealthy snacks.

According to nutritionists interviewed by CNN, bars can be an interesting ally as long as they are chosen carefully.

"They are excellent post-workout to help with recovery and muscle growth, between meals to maintain satiety and control appetite, or even pre-workout to provide extra energy. For those looking to maximize recovery, consuming a slow-digesting protein bar before bed can be beneficial. The best time, however, is the one that fits into your routine and your goals", explains Dri Molica, nutritionist and recipe content creator.

It is important that the protein bar does not replace the main meals, such as lunch and dinner, which should consist of a variety of food groups and not just proteins.

"In situations such as traveling or when we are going to be away from home all day, protein bars can be a good strategy to ensure a good protein intake and satiety", says Bruna Makluf, nutritionist.

It is also important to avoid overconsumption, even healthy bars can have a high caloric value and excess protein can also overload the kidneys, especially when water intake is low.

"Eating bars in excess can signal a disconnected relationship with the body, in which the person prioritizes practicality or control to the detriment of listening to their real hunger and real needs. Protein bars can be a useful tool for practicality, satiety and eating strategy. But, in excess, they can contribute to weight gain", adds Makluf.

For those who prefer even more natural alternatives, preparing your own protein bar at home can be an interesting solution.

"Making your own protein bars gives you full control over the ingredients, allowing you to avoid excess sugars, trans fats and artificial additives. Plus, customization is a huge benefit, as you can adapt the recipe to your nutritional needs (more fiber, healthy fats or plant-based protein) and your taste. The economy is also a strong point, as ingredients purchased in bulk tend to be cheaper in the long run", adds Molica.

Protein bar recipe to make at home
Yield: 7 servings

Ingredients

- 15 g cocoa powder 100% cocoa (not sweetened)
- 80 g concentrated vanilla whey or vegetable protein powder
- 35 g sugarcane molasses
- 60 g oat bran
- 130 g whole peanut butter
- 50 ml filtered water

How to do it

- Mix all the ingredients.
- Spread the mixture on a baking tray covered with baking paper.
- Refrigerate for 2 hours.
- Divide into 7 bars, cutting lengthwise.
- Store the bars in an airtight container in the refrigerator or freeze.

Nutritional information per serving

- Calories: 194.71 kcal
- Proteins: 8.56 g
- Carbohydrates: 19.48 g
- Fats: 9.35 g

Proteins: understand how they act in the body and their importance

Source: CNN