Protein bars have come out of specialty sports nutrition stores in recent years – they can now be found in pharmacies, supermarkets and even newsagents. with the promise of contributing protein Practical for those with a busy life, they can be allies in achieving their performance and fitness goals as long as you are under the guidance of a professional and always pay attention to the product label.

“The amounts of proteins and other nutrients and ingredients such as vitamins, sugar and carbohydrates vary widely between brands,” says Sueli Longo, a nutritionist specializing in sports and exercise nutrition and president of SBAN (Brazilian Association for Food and Nutrition). ).

Protein bars can be a practical option for physical activity to supplement their protein intake (Shutterstock)

“Looking at the product’s nutritional information is extremely important to know what you’re getting,” says Longo.

How do you choose a protein bar for your daily life?

Protein amounts in bars in Brazil usually range from 10 grams to 25 grams. Fat and carbohydrate amounts can vary further and are not always easily visible on the packaging. It is worth remembering that protein bars are different products from cereal bars that do not contain the highest amount of protein.

A visit to the nutritionist is essential to navigate through this information. “The first thing we need to know is whether there is a need to increase protein intake. The use of the product is associated with the application of a volume of physical activity that justifies the consumption of sticks,” says the nutritionist.

The specialist will manage the food choices according to each person’s moment. Body composition and weight measurement help guide individual needs, and bars can be included in snacks to supplement when protein intake needs to be increased but it is difficult to incorporate this component into the diet.

Protein bars may contain whey powder (whey protein), which is very popular with athletes (Shutterstock)

Exams should also be up to date to know which one is the best choice for you. “If it is necessary to control the amounts of sugar in the diet, which can happen even in physical exercise practitioners, product selection should be in the context of adequate food planning,” Longo adds.

The expert reminds that what applies to everyone is the importance of reducing the consumption of added sugar, sodium and fat.

What is the ideal amount of protein?

The ideal amount of protein each person needs is an individual number and will depend on a variety of factors such as body composition, sports performance goals and physical shape and volume of physical activity performed. Therefore, only an expert can evaluate and make this calculation.

Protein supplement consumption is associated with physical activity (Shutterstock)

According to Kristi Wempen, MD, a nutritionist at Mayo Clinic, a medical services company in the United States, consuming more than 2 grams of protein per kilogram of body weight per day can already be considered excessive.

In a text published on the agency’s website, Wempen says people who regularly engage in some physical activity may need 1.1 grams to 1.5 grams of protein per kilogram of body weight daily. People who do weight training or train more intensely for running or cycling activities may need 1.2 grams to 1.7 grams of protein per kilogram of body weight daily.

According to SBAN’s Longo, people overestimate protein in their diets. “Increasing the amount of protein does not mean that performance goals will be met. Success is linked to education and the nutrient matrix. Everything you eat and drink will interfere,” says the nutritionist.

“People forget other important components. Protein has a certain effect, but water, vitamins, minerals and carbohydrates also have an effect,” he adds.

What are the harms of excessive consumption?

As important as protein is with adequate training to achieve aesthetic and fitness goals, any food in excess can pose a risk. When it comes to protein bars or other protein supplements like the popular whey, the amounts of sugar, carbs, and fat in the product can wreak havoc on the body. In addition, the absorption of proteins that the body can make is limited.

“The body cannot store protein, so once the required amount is reached, any extra volume is used for energy or stored as fat. Excess calories from any source are stored in the body as fat.

“Extra protein consumption can lead to higher blood lipid levels and heart disease, as many protein-rich foods contain higher amounts of saturated fat,” Wempen writes.

Too much protein can also strain the kidneys, posing an added risk for people prone to kidney disease, she adds.

According to Wempen, the healthiest sources of protein are soybeans, nuts, seeds, and plants such as beans and lentils; lean meats such as skinless chicken and turkey; fish and other seafood; egg whites and low-fat milk.

Source: Tec Mundo

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I am Bret Jackson, a professional journalist and author for Gadget Onus, where I specialize in writing about the gaming industry. With over 6 years of experience in my field, I have built up an extensive portfolio that ranges from reviews to interviews with top figures within the industry. My work has been featured on various news sites, providing readers with insightful analysis regarding the current state of gaming culture.

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