People who exercise regularly need a little more, at about 1.1 to 1.5 g of protein per kg of body weight while those who lift weights or are training for a marathon or cycling event need 1.2 to 1.7 g per kg. With a typical diet, that amount is easy to get without even thinking about it. In addition, it’s not uncommon for athletes to intentionally seek out higher levels of protein because they think it will help them build more muscle.įor the average person, the least amount of protein you need each day in order to stay healthy is 0.8 g per kilogram (kg) (or 0.36 g per pound). This happens because calorie requirements are higher for athletes, who burn lots of calories, and eating more food increases the intake of protein. Even without protein bars and other dietary supplements, athletes are getting more protein than is needed. It’s also a good idea to look for a short ingredients list to ensure your bar is minimally processed.”īut what if you indulge in several pure protein bars each day, could you be getting too much protein? According to the Mayo Clinic, most Americans get twice as much protein as they need. Serious athletes who want a postworkout recovery protein bar should look for bars with about 20 grams of protein. “For an on-the-go meal replacement, look for bars that have 200 calories or more. “For a snack, look for protein bars with 200 calories or less,” she says. Similarly, Ericka Stachura, RD, of Boston, recommends dieters watch the sugar, protein, and fiber in protein bars. “I like the sugars to be below 7 grams and the fat to be below 12 grams.” “For instance, if the bar has 24 grams of carbohydrates, I would want it to have at least 12 grams of protein,” Janc explains. The key, Janc says, is selecting a protein bar with the right building blocks - protein should be at least half the amount of the bar’s carbohydrates. The only problem, says Jessica Janc, a certified sports nutritionist with the National Association of Sports Nutrition, is that not all protein bars are created equal - many protein bar brands are so loaded with sugar, they’re more like delicious candy bars than dietary supplements. Some protein bars are higher in sugar while others use sugar alcohols. Many protein bars have a good balance of carbohydrates, protein, and fat, making them a nice choice for a snack or postworkout recovery boost. Protein bars are a type of nutritional supplement that comes in a variety of brands and flavors - chocolate, dark chocolate, almond, vanilla, peanut butter and chocolate, oatmeal, and more. All these benefits help explain why protein bars have become a diet staple in the United States.
A recent study published in Circulation, the journal of the American Heart Association, found that replacing the calories in refined carbs with a daily 40-gram (g) supplement of milk or soy protein lowered blood pressure modestly.
There’s no question that protein is an essential part of a healthy diet: Research suggests that protein keeps you feeling full, helps muscle recovery after a workout, can contribute to weight loss, and may even lower blood pressure.
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