Homemade protein bars, useful if we do not use them as meal replacements. In fact, these are food supplements: as the word suggests they must supplement and not take the place of a normal balanced and healthy diet. This is because they are not made for this purpose, too if we abuse Homemade Protein Bars or buy, we can also experience diarrhea, abdominal pain and cramps and notice an increase in fat mass. The risk is also that of undergoing metabolic alterations.
In general, homemade or purchased protein bars contain energetic macronutrients with at least 20g of protein, mineral salts and B vitamins. Let's see how to prepare them at home and above all how to use them in a healthy and effective way.
Homemade protein bars
One of the most common is practical homemade protein bars easy to prepare even for those who do not have the vocation of a chef is the one with oat flakes and cocoa. Let's consider that a hectogram of bars provides about 300 Kcal. To prepare them it takes 15 minutes, to which then add an hour in which they rest in the refrigerator before they can be consumed, even by vegetarians.
Four people need 40 g of egg white, a grated rind of untreated oranges, 20 g of bitter cocoa, 90 g of oat flakes, 10 g of inulin and as many soy lecithin, 50 g of honey and another 50 g of whey protein. This is for the dough, then for the topping we can use 30 g of oat flakes. Equipped with a bowl, one plum cake mold, baking paper, rolling pin and knife, combine the ingredients of the dough trying to mix all the "powders" well, except for an egg white that is beaten in a bowl, and the honey.
We also combine these two ingredients and continue to mix by adding a spoonful of soy milk to soften the mixture and transfer it to a sheet of cling film. Here we wrap it and pass the rolling pin several times until we obtain a rectangle about 1.5 cm thick. At this point we can cut with a sharp knife to form many bars 8 cm long and 2 cm wide, to be "floured" with oat flakes and stored in the refrigerator, in an airtight container. They will also last 10 days.
Protein bars: when to eat them
We often find protein bars used by athletes who need food supplements because they can't cover the protein requirement only with a proper diet, sitting at the table. In this case, they munch on them after training and are excellent for counteracting muscle catabolism. Not only that: the protein bars they also manage to kick off the process of restoring energy reserves at the end of training and to better distribute the peptide share to athletes throughout the day.
There is no need to consume protein bars instead of a meal, they do not have the same effect on the body. It is not worth the idea that if sportsmen eat them, then we can take them too if we take a jog so as not to be late for an appointment.
In fact, when you do sport continuously and seriously, the protein requirement increases significantly and to satisfy it without changing your diet by exaggerating the percentage of saturated fat and cholesterol, it is necessary to ask for help from protein bars. There would be even powdered supplements but in practice they are often not very comfortable to consume as soon as training is finished. Our protein bars, on the other hand, are pocket-sized, storable and single-serving.
We have seen when they should be consumed. Now let's see when they should NOT be consumed. For example, they cannot be understood as pure protein supplements but mixed. Compared to "pure powders" they are less suitable for distributing the daily protein quota in those who are overweight, they are instead preferable to their pure post-workout competitors for muscle recovery.
Protein bars: are they bad?
The answer is "it depends". For athletes who use them correctly, they are good, to those who interpret them as a way to lose weight, to skip meals or to have better results in fitness practices or on an aesthetic level, they are instead bad.
This is because if you consume more protein than you need, by ingesting protein bars, you can get to alter your overall nutritional balance. A feast of protein bars can cause states of kidney fatigue and liver fatigue.
Another concern related to these supplements concerns some of their ingredients that may be of poor quality. If they are homemade protein bars, the problem does not exist, but if we buy them, then it is better to examine the label to verify that they do not contain low-quality vegetable fats or substances necessary to give taste and flavor to the product but not completely healthy.
On line we can find helpful protein bars if we need an additional intake of protein after intense muscular and sporting activity. Each costs 2.20 euros.
Protein bars without carbohydrates
There are also some carbohydrate-free protein bars although not easy to find. In general, the peptide fraction is composed of polymers of high biological value, among the peptides that we can most frequently find among the ingredients there are whey proteins, which are rapidly absorbed, and casein proteins, slowly absorbed.
The proteins contained are all rich in amino acids branched chain and other essential amino acids but have different digestibility and absorption characteristics, which is why even in choosing those that are right for us, in doubt, we can seek the advice of a doctor or an expert.
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