Protein Bars
We know how critical protein is for weight loss and muscle growth -- get enough of it, and you're on your way to success. Protein bars were created to ensure we can get a tasty protein hit anywhere, whenever needed. But here's the news: not all of them are the same. And we know because we've just made some. So how do they differ? This article will take you through it. Let's begin!
What Makes A Good Protein Bar?
![Protein Bar Workout Meals](https://cdn.shopify.com/s/files/1/2780/3998/files/Workout_Meals_Protein_Bar_480x480.jpg?v=1664351361)
Importance of Fibre
- Fibre encourages the growth of a more favourable gut microbiome, associated with lower long-term weight gain.
Why You Need More Protein
5. When weight loss subjects are overfed by 800 calories from protein, they still lose weight! This is due to thermogenesis; the heat generated by the body to digest it which burns so many calories (related to point 3)
6. Protein is what builds and repairs muscle. So you need it for growing muscle as much as for losing fat.
How Much Protein Do We Need?
![how much protein do you need?](https://cdn.shopify.com/s/files/1/2780/3998/files/How_Much_Protein_do_you_need_480x480.png?v=1664351910)
References
Jebb SA. Dietary determinants of obesity. Obes Rev. 2007 Mar;8 Suppl 1:93-7. doi: 10.1111/j.1467-789X.2007.00326.x. PMID: 17316310.
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180
Menni C, Jackson MA, Pallister T, Steves CJ, Spector TD, Valdes AM. Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. Int J Obes (Lond). 2017 Jul;41(7):1099-1105. doi: 10.1038/ijo.2017.66. Epub 2017 Mar 13. PMID: 28286339; PMCID: PMC5500185.
Shankar S, Lanza E. Dietary fiber and cancer prevention. Hematol Oncol Clin North Am. 1991 Feb;5(1):25-41. PMID: 1851150.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2021 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition - A Narrative Review. Int J Exerc Sci. 2017;10(8):1275-1296. Published 2017 Dec 1.
Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2. PMID: 24092765.