These are usually foods that are made up of mixtures of
macro and micronutrients that support all those aspects connected with sports
performance and the results associated with it.
There are different types of these products, from those with
a very low carbohydrate content, designed for periods of slimming diet, to
balanced ones, which also contain adequate quantities of carbohydrates, to
provide energy for performance.
Protein bars: Most common ingredients
Usually most of the replacement protein bars and snacks are
made with protein from soy or milk , but there are also many other more
qualitative products that are particularly rich in whey protein and also in Bcaa and glutamine.
Obviously you will have to consider the use you want to make
of it in order to choose the supplement, because this is it, ad-hoc for your
needs.
For example, if you are only interested in maintaining a
positive nitrogen balance in general, then you can also opt for products made
with different blended protein sources, such as soy isolate and whole milk
derivatives such as casein or calcium caseinate.
If, on the other hand, you are more interested in
maintaining muscles as part of a weight loss diet, you should opt for supports
that contain faster-releasing protein sources , such as concentrated whey
proteins .
However, it remains to be considered that this type of food
support by its nature always contains sources of lipids, so in theory, since
fats slow down digestion, it would be better not to use them in situations such
as post workout or breakfast , when the
body needs to be fed in a very short time.
Of course, it is clear that, where you do not have the
opportunity to eat different types of more suitable dishes (see for example a
whey protein and vitargo shaker ), a
small bar will be desirable in order to avoid muscle catabolism.
Possible ingredients found in protein bars
In addition to carbohydrates, proteins and fats, other
ingredients may be present in the bars, and therefore:
• vitamins
and minerals , micronutrients that catalyze a myriad of metabolic reactions
including those connected with the synthesis of energy and the processes of
growth or maintenance of muscles;
• dietary
fiber , especially present in low-carbohydrate protein bars, ideal for
controlling appetite;
• creatine
, glutamine and arginine , all ergogenic compounds that improve physical
performance from different points of view, see energy, pumping and the immune
system;
• medium
chain fatty acids , to supply energy from easily oxidized lipids, in fact this
type of fat does not require the intervention of carnitine to be burned.
Effect of protein bars on weight loss diet stress
When it comes to dietary foods like these, we cannot fail to
take into consideration another factor that goes beyond the simple nutritional
profile, we are talking about the psychological effect on the diet.
If you are a body builder who has been training for years
you will know very well that the diet, especially the low-glucose and
low-calorie diet, can be really nerve-wracking in the long run, not so much for
a matter of calories and quantity of food, but more than anything else related
to the type of foods.
In fact, dishes such as natural rice and tuna, grilled
chicken breasts, white bread with bresaola and so on, are anything but
delicious, and after months of food restrictions, the desire to eat something
good becomes pressing.
Here comes the emotional stress that gives rise to
significant production of cortisol , a highly proteolytic hormone that destroys
muscle tissues in excessive quantities.
So by taking a bar you can also satisfy the taste factor,
effectively reducing the stress of the diet, but without providing junk
nutrients. Let's summarize briefly about protein bars:
• they
provide high quantities of noble proteins;
• they
contain more or less high amounts of carbohydrates;
• they
provide sources of fat for beta oxidation energy;
• they
replace the classic snack;
• they are
enriched with micronutrients and erogenous compounds;
• they can have a laxative effect due to polyols.