Proteins are molecules made up of amino acids and are composed mainly of carbon, hydrogen, oxygen, sulphur, phosphorus and nitrogen. They also account for approximately half the weight of the body's tissues and are present in all cells of the body and are involved in virtually all biological processes occurring in the body.
This means that protein plays a fundamental role in the body. Some of its main functions, characteristics and benefits could be summarised as follows:
- They are essential for growth due to their nitrogen content
- Essential for the synthesis and maintenance of various tissues (bones, muscles, heart, digestive tract, respiratory tract, endocrine glands, brain, nerves and skin)
- Proteins are also responsible for the maintenance of certain components of the body
- Help transport certain gases through the blood, such as oxygen and carbon dioxide
- Serve as buffers to maintain acid-base balance and plasma oncotic pressure
- Antibodies are a type of protein that act as a natural defence against possible infections or external agents
- Indispensable for tissue regeneration
- Produce enzymes that are essential for metabolism
- Help to have a correct blood circulation
Protein in nutrition
Protein plays a fundamental role in the nutrition of any person, as it is essential in the diet, providing up to 15% of the total energy value . The amino acids that form them can be essential (they cannot be produced by the body itself, so they must be acquired through food) or non-essential.
Proteins are largely found in foods of animal origin, such as meat, fish, eggs and milk. However, they are also found in plant foods, such as soya, legumes and cereals. Each gram of protein provides the body with 4 kilocalories.
Proteins of animal origin have a high nutritional value and are more complete than those of vegetable origin. However, it should also be noted that, when properly combined, vegetable proteins provide a protein of similar quality to animal proteins.
Protein is a fundamental nutrient in our diet, but if we need an extra supply we can turn to protein online or protein supplements . It is true that with food we should be able to cover the necessary daily dose, but on many occasions an extra contribution is required that can be very beneficial.
If our goal is to achieve physical results, the amount of protein we have in our diet plays an essential role. Protein intake is essential as this nutrient forms part of the muscle and, therefore, of its strengthening and growth.
In this sense, gaining muscle mass will not only be achieved with physical exercise, but also with the right protein intake online. From this, our body will be able to get the essential amino acids needed by the body that can only be obtained through diet or supplements.
The recommended amount of protein
As with nutrition in general, the amount of protein recommended for each body will depend on several factors: gender, age, the goal we are aiming for, the intensity of daily physical activity, etc.
People who practice sport, for example, generate a greater muscle wasting, so the amount of protein will be higher than the rest. In this case, we are talking about a dose of between 1.5 and 2 grams per kilogram of body weight per day . Exceeding this recommended amount will not provide any extra benefit.
Ideally, you should take several servings of protein online per day rather than larger, more spaced out intakes. This will provide the body with the essential amino acids it needs over a longer period of time.
In short, proteins are essential for our organs to remain healthy and in perfect condition. Not consuming the necessary proteins will negatively affect the work of the liver, the pancreas, the kidneys, etc. The extra supply of protein online will also allow us to prevent muscle fatigue and allow us to perform any physical activity without any problems.
Protein bars are supplements designed for people who require an extra supply of protein .
Protein is the macronutrient responsible for maintaining, creating and repairing the different tissues that make up the body. They are especially important in strength sports as they are responsible for building muscle mass. Protein is made up of a total of 20 amino acids . 8 of them are considered essential and have to be supplied through the diet as they cannot be produced by the body or in too small quantities.
A protein source is considered high quality when it contains all essential amino acids.
The bar is a practical and versatile format for consuming this macronutrient.
They are usually made from whey protein, and sometimes from isolates or concentrates. It is also quite common to find soy protein in their composition, and with this last source , they are suitable for vegans and lactose intolerant people .
In addition, they are often mixed and combined with other macronutrients to give them a pleasant shape and flavour, as well as providing other macronutrients, albeit in smaller quantities.For example, with fats (nut spreads such as peanuts, almonds, etc.) and carbohydrates. More information on their composition can be found in the following sections.
The bars, depending on when they are to be eaten, can be made with casein , a type of protein that is mainly characterised by its slow absorption and which is recommended for periods of fasting, at night etc.
If the bar combines the two types of protein, whey and casein, it ensures the availability of amino acids at all times.
WHAT ARE THE BENEFITS OF TAKING PROTEIN BARS?
- They promote the recovery of muscle tissue after training, as well as the maintenance of muscle mass.
- Help to gain muscle mass.
- They are easy to transport and more convenient than other formats, for example, shakes, which have to be powder mixed with a liquid or solid food which require a preparation time.
- They contain a high protein in a reduced format.
WHAT INGREDIENTS DO PROTEIN BARS USUALLY CONTAIN?
- Proteins: the bars incorporate high quality animal and vegetable proteins to ensure the supply of all the amino acids essential for human health (tryptophan, threonine, phenylalanine, methionine, leucine, isoleucine, valine and lysine).
Sources include whey protein, milk protein (concentrate or isolate), calcium caseinate (milk), hydrolysed collagen, soy protein, pea protein, seed protein (hemp, amaranth), among others.
- Carbohydrates: depending on the amount of protein, we will find more or less amount of carbohydrates. They can be simple or complex depending on the composition of the bar.
- Fats: are mainly present in the toppings of protein bars, which are usually chocolate-based. Nut spreads are sometimes included in the mix to improve texture and also slow down absorption and digestion.
- Dietary fibre: This is a very important and relevant ingredient as it is the one that provides satiety when consumed. Fibre slows down the digestion and absorption of the rest of the components
- Flavourings, flavourings and colourings: foods with intense flavour and aroma (e.g. cinnamon or cocoa) are often added to organic bars to enhance their taste and smell without artificial additives.
WHEN TO TAKE SPROUT STICKS?
- As a snack, either mid-morning, with a snack, as a dessert, etc. for an extra intake or as a substitute for a shake.
-Post workout: to contribute to protein synthesis and muscle wear . In this case it would be recommended to combine with a carbohydrate source to replenish glycogen stores.
WHAT ARE THE DIFFERENCES BETWEEN PROTEIN BARS AND WHEY PROTEIN POWDER SUPPLEMENTS?
Both mainly provide the same macronutrient in order to contribute to muscle gains and prevent muscle loss. Most bars contain whey protein as one of the main ingredients.
When consuming protein powder, we can choose the exact dose and consume only this exact macronutrient, the bars already set the amount of protein per serving and are also combined with other ingredients so they are not as clean sources, but they have the advantage that they do not require any processing prior to consumption.