When looking at adding more protein to diet, it can be super overwhelming since there are so many brands and premises to the products.
There are so many things to consider!
Due to busy schedules and boredom or lack of access to traditional protein sources, many people find that using the occasional protein bar or protein shake makes all the difference in successfully adding more protein to diet on a consistent basis. And we know that consistency is king when it comes to results!
However, you can't just pick up any protein supplement and expect it to fit the bill. Many supplement companies use inferior ingredients, misleading label claims, and confusing nutrition facts and ingredient info to get you to believe that you need to pay more to get their "better" and "more effective" product. Don't fall for it!
The truth is that protein bars and protein shakes are really just a substitution for actual food - there really needn't be anything "magical" about them. They simply need to have the appropriate amounts of macronutrients (protein, carbs, fat, and fiber) and micronutrients (vitamins and minerals) given your goals and how the rest of your diet looks. Many people need a protein boost at some point during their day to take some of the pressure off to have protein at each and every meal and snack. When you're not able or don't want to have to find a source of protein every three or four hours, a protein supplement is the perfect solution. It's the simplest way to go about adding more protein to diet without spending hours in the kitchen.
The most important thing to look for in a protein supplement is that it contains high-quality, nutritious ingredients. You'll probably want to choose one that is relatively high in protein, and contains little fat and little or no sugar. For comparison's sake, realize that meal replacements such as slimfast tend to have more sugar than protein in them, even though the calories are comparable. Don't go by calories alone. Go by what those calories consist of!
200 calories for getting 15-20 grams of protein is a good number for those seeking weight loss. If you're not seeking weight loss, you can choose one higher in calories for that same amount of protein.
Before we continue, I have to make sure you understand that adding more protein to diet is not the miracle solution that will get you a great body. If a protein supplement company claims that's the case, they're lying to you - plain and simple. However, if you go too long without eating high-quality, protein-containing food, you will pay the price of fewer results from your exercise program. The exercise program is still critical for best results. Diet alone won't get you where you want to be.
Most people understand why they should eat a well-balanced selection of food between 3 and 6 times per day - but they don't know how to keep up with it. If you're a busy person, or simply don't want to eat chicken breast and cottage cheese all day, protein bars or shakes might be the answer you're looking for! Adding more protein to diet can also mean that overall calories climb too high. Supplements help with portion control, keeping your total calories for the day in line.
Once you've decided that you can benefit from meal replacements or protein supplements, you might want to know whether protein bars or protein shakes are better.
Generally, protein shakes are preferable to protein bars. Bars are certainly better than going without, but they aren't quite as diet-friendly as shakes. You see, to maintain the consistency of a bar, certain ingredients are typically included (namely, sugar or sugar alcohols and fat) that are not of the highest quality or offering the best nutrition. Labelers use tricks, deception, and legal labeling loopholes to promote bars as "sugar free" or "keto friendly" - but this doesn't always mean that the bar is great for fat loss.
Too many calories will always stall your fat loss efforts, whether they be from sugar alcohols or extra added fat. Furthermore, sugar alcohols in sufficient quantities can impact blood sugar and stimulate an insulin response that can stop fat release in its tracks. If your goal involves getting lean, most bars (on a daily basis) are not ideal. They can act as a substitute for a meal when they are the best substitute available, but a powder or pre-made shake is a better choice. Real food is the best of all, as long as it's the right type and the right quantity, and it's convenient enough that you can stick to your plan. I have a raw protein bar listed below you can check out, too! Those I would consider "real food" if you find that you'll be relying on a bar more frequently.
If you're looking to lose fat and strength training, you should be eating at least 0.8 grams of protein per pound of body weight to support those goals. Protein bars like the ones shown below may be exactly what you are looking for.
In the past few years, protein bar manufacturers have taken taste to all new levels. Many bars today taste better than a candy bar! You will look forward to eating them, and at the same time you will be getting the nutrition that you need. Choose one of the bars that are listed below if you are worried about taste...we have taste-tested all the flavors!
While choosing a bar with added fruit sounds useful, quite often those bars are higher in sugar too, so be sure to read labels! Fruit sugar is OK, but added sugar isn't the best.
Protein bars are formulated to be the perfect meal or snack, all wrapped up in a quick and easy bar. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way. The key is to choose the amount of carbs and protein that's best for your goals and to balance out the rest of your regular diet. Some protein bars are more protein-focused, and others act more as a full meal replacement.
So which bar is right for you? If you are just looking to stay healthy and build strength, you can choose a bar that contains more fat and carbohydrate along with the protein. If you are trying to lose fat, you will most likely want a lower carb, lower calorie bar that still offers plenty of protein.
These bars are higher in fat than some of their competitors, but they still offer a decent amount of protein and their big benefit is that they are made from raw ingredients. They offer a bunch of yummy flavors. The peanut butter flavors have the highest protein.
These bars are higher in protein and lower in fat than the Raw Rev. They are, however, more processed. They will be fine to include in most diets in moderation.
I said earlier that I recommend protein powders over protein bars because they generally offer higher-quality nutrition. Because powders are not concerned with maintaining a solid consistency, they can be produced without as much in the way of added fat, sugar, or sugar alcohols.
Be careful of ingredient labels that give a trademarked name to a "proprietary blend" of ingredients. This language allows the manufacturer to group the ingredients together within parenthesis and make it appear that this blend is in fact superior. In reality this allows them to take an ingredient within the blend that might be included only in tiny amounts and list it first on the label, creating the illusion that this is the most abundant ingredient within the package. This can disguise the true quality of the blend of proteins, misleading you into thinking you're consuming more of a particular type of protein.
Protein powders that are high in protein with minimal carbs are generally preferred because most people get carbs from plenty of other sources, while protein is harder to come by. Moreover, protein is a "thermic" nutrient, meaning that it burns energy as it's broken down moreso than fat or carbs.
You may add fruits, vegetables, nuts, and other add-ins to your shakes. But keep in mind that those will contribute extra calories without adding much more protein. The leanest shake is going to be made plain with water. Milk whether it be dairy or another type can add some texture without bumping the calories up at on. They powders are designed to taste fine as a stand-alone. But you also want to be sure you're getting enough fruit and vegetable in each day too, so take that into consideration.
Remember, real protein-containing foods work perfectly well for your protein intake - but if you're not getting the recommended 0.8 grams per pound of bodyweight every day, you will benefit from adding more protein to diet via a supplement.
When choosing your product, make sure you keep your personal goals and personal preferences in mind. If you aren't sure which protein supplement, if any, would benefit you, Schedule a Free 15 Minute Discovery Call or Book a Session with our Certified Nutritionists and we can help.