As avid gym-goers and bodybuilders, we all know the importance of protein in building and maintaining muscle. It's what our bodies need to repair and grow those gains. And when it comes to convenience, nothing beats a good ol' protein bar.
But are you making the most out of your protein bar choices? Or could you be unknowingly sabotaging your gains with these common mistakes? Let's find out.
Mistake #1: Ignoring the Ingredients List and Nutritional Information
It's easy to grab the first protein bar we see, assuming that it must be good for us because, well, it says "protein" on the label...
But hold up, let's take a closer look at that ingredient list.
Is sugar or fat one of the highest caloric ingredients? Your first thought may be the protein content of a bar- but any excessive calories from added sugar, carbohydrates, or fat can hinder your progress as it may push you well over your caloric goals.
In this case, read the nutrition label and opt for protein bars that align with your macro targets - to understand your macro targets, go to this macro calculator (image of site below).
How Many Grams Of Sugar Should Be In A Protein Bar?
According to the American Heart Association, men should consume no more than 36 grams of added sugar per day. For women, the number is lower at 25 grams per day.
With flavours like white chocolate and salted caramel, is it even realistic to expect a protein bar with under 10 grams of sugar? The answer is yes, and you should.
Ideally, aim for a protein bar with no more than 10 grams of sugar per serving, with 5-7 being a good benchmark for a high-quality protein bar.
Mistake #2: Eating Protein At the Wrong Time
When it comes to the right time for lifters to consume protein after a workout, there's a lot of debate, but if you're like most lifters, you know that it really doesn't matter when you consume your protein as long as you space it out throughout the day and meet your macronutrient targets.
If you're one of those busy people who doesn’t have the time and energy to constantly meal prep (or doesn’t want to be that person who stinks out the office with high protein meals all the time), we have developed a convenient snack option so you can achieve your protein and macro goals while staying on track in the gym to hit your goals.
Does Timing Even Matter Then?
In short, it does matter - science shows that if you have one huge meal a day, your gains won't be as good as they could be.
The ideal approach is to space out your meals throughout the day while hitting all your macro goals - this is what most bodybuilders do and have done for centuries.
On the other hand- it’s rumoured that the peak time for protein intake within your body is 45 minutes post-workout, this is called the "anabolic window". It’s suggested that your muscles are most receptive to nutrients and will use the protein to repair and grow - there is not a huge amount of truth to this and it is mainly a good marketing piece. You do, however, want to make sure you’re well hydrated after an intense workout (more on this in the next section).
While the optimal times to eat protein for muscle growth isn’t well documented, one thing for sure is that you should spread your meals throughout the day in smaller, equal meals- as well of course ensure you’re getting your protein in. As long as you’re replenishing your glycogen stores and providing enough essential amino acids for muscle repair after heavy workouts, you’re golden.
Mistake #3: Skipping Out on Water
Yes, protein bars are great for a quick protein fix but we can’t forget about the importance of hydration. Protein needs water to be properly digested and utilized by our bodies, so it’s imperative to drink enough water throughout the day to reap the benefits of your protein bar intake.
Tip: a good rule of thumb is to aim for at least half your body weight in water each day.
Mistake #4: Not Considering Allergies or Dietary Restrictions
While you're busy thinking about how to fit more protein into your diet, are your dietary requirements falling on the back burner? It's important to consider any allergies or dietary requirements before consuming them as allergic reactions can promote inflammation and hinder muscle recovery.
Before consuming any protein bar, be sure to check the ingredients list for potential allergens and choose an alternative if necessary.
A good diet is one you can stick to and if you are consuming things that don’t allow you to be consistent, your gains and progress will suffer.
Find what works for you.
Mistake #5: Not Considering the Source of Protein
Not all protein is created equal. In fact, some bodybuilders don’t even count protein from sources that don’t come from animal sources as they are not seen as “whole” proteins.
Some protein bars may use different protein sources such as soy or pea protein, which may not be as beneficial for muscle growth as whey and casein. Make sure to read the ingredients list and choose protein bars with the richest sources of protein for maximum gains.
What Is Casein Protein?
Casein protein is a slow-releasing protein found in most high protein foods. More specifically, it helps our bodies stay in an anabolic state for longer periods. This makes for an excellent source of protein before bed, as it provides a rich, steady stream of amino acids while we sleep, promoting muscle growth and recovery.
Casein protein is known for its slow digestion rate compared to whey protein. It digests at approximately 6 grams per hour. Therefore, when you consume 30 grams of casein protein, it would take roughly 5 hours for the body to fully digest and absorb the protein. This slow-release property of casein provides a sustained supply of amino acids to the muscles, which can be particularly beneficial for muscle repair and growth during periods of fasting.
What's the Difference Between Whey And Casein Protein?
Whey protein is a fast-digesting protein that helps our bodies quickly absorb nutrients after a workout, making it ideal for post-workout nutrition (you'll find it in almost every protein powder).
Whey protein is digested at a rate of approximately 8-10 grams per hour, 25 grams will take 2-2.5 hours to digest.
As mentioned, conversely casein protein takes longer to digest and provides a sustained release of amino acids throughout the day. Both are essential in building muscle and should be incorporated into your diet accordingly - and you guessed it, the perfect amount of both are in our bar so you get full digestion of the 50G+ of protein in our bars.
Why is Casein Protein An Ideal Ingredient for Protein Bars?
With its slow-release properties, casein protein is perfect for protein bars as it provides a sustained release of amino acids and keeps us feeling full for longer. This makes it an ideal snack option between meals or before bed to support muscle growth and prevent muscle breakdown.
In one study, men were instructed to do a single bout of weightlifting. Before going to bed, these men consumed a casein-containing drink, and then all of them were assessed.
Researchers found that consuming casein before bed increased muscle synthesis rates (muscle growth), which may suggest that eating casein before bed offers additional recovery benefits.
Getting your casein in before bed doesn’t have to be complicated and could be as simple as consuming a high protein bar such as Gainz.
But it’s not just nighttime. Since casein is absorbed more slowly, it makes a great snack during the day- keeping you fuller and more sustained during the day. For example, by uniquely leveraging the power of casein, our bars are carefully designed to absorb 50g of protein within 4-5 hours, making it a perfect fit for any lifestyle.
Mistake #6: Not Considering Your Fitness Goals
Not all protein bars are created equal because not all of them serve the same purpose. Some may be designed for weight loss, while others are geared towards muscle building and helping you gain weight. It's important to consider your fitness goals when choosing a protein bar and make sure it aligns with your specific needs.
For example, our 50-gram protein bars are formulated in the mind that no matter if you are on a bulk or trying to get shredded, the calories are low so you can hit your protein goals and still have calories to play with.
What's the Equivalent of 50 Grams Of Protein?
In contrast to eating a high protein bar, to get the same amount of gains you would have to consume about:
- 12.5 egg whites
- 14 spoonfuls of peanut butter
- 200 grams of grounded lean beef
- 2 whole cups of almonds
- or 2 entire chicken breasts
Can you imagine trying to consume any of that while in a rush?
Can A High Protein Intake Hurt Me?
No, but it can be wasteful. Our bodies can only utilize so much protein at once, and any excess is excreted. So while consuming extra protein won't necessarily harm you, it's also not necessary for optimal muscle growth. It's important to find a healthy balance of different kinds of protein such as whey, casein and plant-based sources in your diet.
We approach this obstacle head-on, which is what makes Gainz so special. As a result of our thorough testing phases, we've worked around the clock with leading Sports Nutritionists to ensure this bar is completely absorbable. All 50 grams of protein…
So, What's the Key To Protein Bar Success?
In a world where convenience is key, high protein bars are a gym bag staple for powerlifters and bodybuilders looking to up their protein intake. But choosing the wrong bar or making these common mistakes can hinder your progress and even lead to negative health consequences in the long run.
Don't let these mistakes ruin your gains – make informed choices and fuel your body the right way. Trust us, your muscles will thank you.
Curious about what sets Gainz apart from other protein bars? Check out our site to learn about how Gainz can help you take your game up to another level.
Got questions? We got answers.