For whom in which sport are protein bars useful?
First of all, if protein bars are to be used as food supplements for increased protein requirements, they should have the highest possible protein content and the lowest possible sugar content. It only makes sense to take additional protein if the protein requirement cannot be covered sufficiently by other natural foods. This can be the case, for example, for competitive athletes with 15-20 training hours per week.
In most cases, dietary supplements are used in sports where voluminous muscle growth is desired, such as bodybuilding. Even after marathons or other comparable endurance efforts, an additional protein intake may be necessary to support the regeneration of the muscles. Based on the assumption that an average amateur athlete trains 3-4 times a week for 1-1.5 hours, protein bars are not necessary for this target group and do not need to be integrated into the training and nutrition routine. For an amateur athlete, a balanced, healthy diet, even vegetarian or vegan, is completely sufficient to cover the daily protein requirements.
When should you take protein bars (before, during or after exercise)?
When to take protein bars depends on what ingredients the bar contains, how long and how intense the training session is and how much time has passed since the last meal.
- In principle, a protein bar, especially a bar with a high carbohydrate content, can be taken before training. Oat bars, for example, which are available in several variations and which supply the body with quickly available carbohydrates for optimal conductivity, are recommended for this purpose.
Training on an empty stomach can lead to nausea and dizziness due to low blood sugar levels, which can be prevented with a small meal 1-2 hours before training. Instead of a protein bar, a banana or yogurt with fruit can have the same effect.
- During training, it is not advisable to consume a protein bar, because the blood flow in the gastrointestinal tract is reduced and the bar can lie heavy in the stomach. If nausea or dizziness occurs during training, a piece of fruit or dextrose is a lighter alternative to raise the blood sugar level again.
In addition, some protein bars contain sugar substitutes instead of real sugar, which can lower the blood sugar level even further, which would not be useful during training.
- The best time to take a protein bar is after training. The body’s energy stores are empty and if muscles are to be built up, this energy can be supplied in the form of a protein bar.
- However, if weight loss is the goal of the training, you should wait about 1-2 hours after training with food to take advantage of the “afterburning effect”. During this time the body has an increased energy consumption and if no food is taken from outside, the body’s fat reserves can be attacked.
How often protein bars should be taken depends on the daily protein requirement, training intensity and frequency and the diet.
As already mentioned, it does not make sense and is even harmful in the long run to constantly exceed the daily protein requirement of 0.8 g protein per kg body weight. In this respect, taking protein bars only makes sense if the protein requirement increases beyond that level due to training or physical work. On training days with long training units, a protein bar can be taken if the protein requirement is difficult to cover otherwise. On days with less activity, it is less sensible to take it and more often than 3-4 times a week the diet with the bars does not need to be supplemented. Since the bars taste good, are satisfying and give the impression of being healthy, they are often taken in overdoses, are more expensive than other foods and often contain inferior ingredients.In addition, an overdose of protein does not make sense, but can even have negative effects on the body.
