Protein bars and shakes are mainstream. Gone are the days where you only had one if you were a bodybuilder. I think this is in part due to the convenience they offer but also due to the focus these days on high protein diets. But are protein bars healthy?
I do feel too many people over emphasise the need for protein. A person is unlikely to suffer from a protein deficiency, most of us get more than enough. For weight loss people tend to favor protein over carbs. Increasing protein and lowering carbohydrates works well for fat loss. It helps a person feel fuller for longer which means the person will eat fewer calories overall. But remember any diet that gives us a calorie deficit will create weight loss. We also lose water weight when we cut carbs. Whilst it is just water weight loss it can help mentally with motivation.
Whilst protein is good for us, I question the use of supplemental protein products. I have been a personal trainer for many years. I understand why some clients choose protein supplements, these are my male clients who are trying to build muscle. To gain muscle you need to add calories to the diet,ie create a surplus, usually in the form of protein. For some, this can be really hard! Some people just don’t have the appetite to be constantly eating large meals and they can’t be eating food all day at work. A protein bar or shake that provides 40 grams of protein in one hit is very convenient and understandable. But for the weight loss client, I wouldn’t be looking to add processed food. I would focus on real protein food which will be more filling and encourages better health.
Real food offers you more nutrients. Protein bars are just fake foods. Unless you are an athlete you do not need to be fixated on reaching your macro (% of protein, carbs or fat) targets. Sports nutrition is much different.
Just eat less to create a calorie deficit and eat real foods. A body that is getting all the necessary nutrients is going to be far better at burning fat than one who lacks vitamins and minerals. A weight loss diet should be a healthy diet. When you’re weight loss starts to stall then it can be necessary to look at your macros in more detail, but for the most part, it isn’t the first step to be overly concerned with.
Next time you’re grabbing a protein bar ask yourself why? If it is the convenience of it, then get yourself organised. Create little zip lock bags of nuts and cut up veggies or fruit. If it is because you want a treat, then eat a treat! Eat a piece of good quality chocolate instead. It’s probably going to be better for you. Many protein bars are high in sugar and contain a load of ingredients like partially hydrogenated oils, high-fructose corn syrup, food coloring, artificial sugars, sugar alcohols, and other additives that are not associated with optimal health. Again I emphasise sports nutrition is different, it’s focus is on performance and that can come at a cost to one’s health.
How much protein do you need?
It does depend on the person and how active they are. It is somewhere between 0.8 kg to 1.2 kg per kilo of body weight (the range for the non athlete). For most people, it is at the 0.8 kg end. To make it easy, you would say if you weight 60 kg, then you need 60 grams of protein.
Here are the protein contents of some protein sources (1):
- 1 boiled egg, 6 gm protein
- 100 grams salmon, 22 grams protein
- 100 grams chicken, 28 grams protein
- 1 cup rolled oats, 10 grams protein
- 1 cup tempeh, 31 grams protein
- 1 cup lentils, 18 grams protein
- 1 tub greek yogurt, 17 grams protein
- 1 handful of almonds, 6 grams protein
If you are buying protein bars don’t be fooled by the labels. Things like food star ratings or the words ‘natural’ don’t mean too much. Read the ingredients. I picked three protein bars from the supermarket and I was going to choose which one I liked the best. But now looking at them, they all fall short of my expectation. From a weight loss perspective, I feel the Aussie Bodies would be the better. It is low in calories per serve (still 200 calories) and low in sugar (0.3 grams). This bar is 18 grams protein for a 60 gram serve.
What to look for:
- < 3 grams saturated fat per 100 grams
- <4 grams sugar per serving
Take home message, choose whole food protein foods where possible instead. Whole foods are more filling, provide more nutrients and are easier to digest and absorb.
If you would like any more information on weight loss or muscle gain, or any dietary advice, please contact me for a consultation.