Decoding the science behind GAINZ’s 50g Protein Bar
About The Author
My name is Zaakir Shakoor Kayani, or Zak for short. I was born and raised in South-East England/London.
I’ve been involved in the fitness industry for over 15 years. Within this time, I have visited multiple gyms and fitness expos like the Bodypower in the NEC.
I have been lifting consistently since 2009 without the use of a single performance enhancing drug. You could call me a lifetime natural bodybuilder.
In terms of education, I qualified as a personal trainer in 2015, followed by graduating with a BSc in Sport and Exercise Science (Strength & Conditioning) from Middlesex University London in 2016.
Later in 2018, I completed a PgDip in Sports Nutrition with the International Olympic Committee. Last but not least, I attended Middlesex once again in 2019 and graduated with an MSc in Sport & Exercise Nutrition.
When it comes to my career background, I've worked as a personal trainer, a sports nutritionist for elite athletes, an Adult Weight Management practitioner in the clinical setting and in Exercise Rehabilitation for the elderly.
I have also written a book, The “Good” Coach Weight Loss Solution, which you can find on Amazon here.
With a keen interest in Protein metabolism and Sport Supplementation, I truly believe that the GAINZ' 50g protein bar helps optimise muscle hypertrophy, size gain, and lifting performance.
The Gainz team asked me to review the science behind their 50g protein bar independently and from a purely professional and objective point of view. That is exactly what I’ll be doing in this article.
Are You Looking For ‘GAINZ’?
If you are looking for the perfect protein bar to take your bodybuilding and lifting performance to the next level and struggling to find the ‘best’ protein bar? Well, have we got good news for you.
The GAINZ 50g protein bar not only caters to your nutritional needs, but tastes so great that it can only be compared to your favourite chocolate bar. Sort of like a Mars bar. The only negative thing I can say about it is that it is quite large, but that is to be expected when there is 50g of protein in there!
My opinion is that ‘GAINZ’ 50g protein bar is an excellent choice for bodybuilders, strength athletes of all levels.
Why so? (now onto the science)
It is sourced from a blend of fast and slow proteins designed to maximise muscle protein synthesis (MPS).
Additionally, it contains carbohydrates/calories that can help increase size/strength and provide the energy needed for those gruelling heavy lifting sessions.
GAINZ 50g Protein Bar Nutritional Value
Why Is ‘GAINZ’ Perfect For BodyBuilding & Strength Training?
We have four mega reasons for why ‘GAINZ’ protein bar should be the ‘go to’ for bodybuilders and strength athletes.
These include:
#1 Maximises Muscle Protein Synthesis
To maximise the synthetic response of muscle proteins per feeding, we need a meal that contains all 9 essential amino acids, of which must include a very special branched chain amino acid called leucine.
Why do I call leucine special you ask?
Leucine is one of three branched chain acids, which has shown to be responsible for triggering and maximising MPS.
When we eat a protein source, i.e. a ‘GAINZ’ bar, it is broken down and digested, followed by the amino acids/leucine being transported into the bloodstream.
An enzyme called mTOR senses this change and sends a signal to the DNA. The DNA transcribes a nucleotide sequence into a comparable mRNA sequence.
Each three nucleotide sequence within the mRNA corresponds to the amino acids and with the aid of ribosome, translates the information that originated in the DNA, to create a muscle protein.
This mRNA translation process repeats itself to create a multiple chain of muscle proteins.
In other words, high quality protein = muscle building.
The current scientific data suggest that most humans need ~3g and at most 4g (depending on size and age) of leucine per feeding to maximise this muscle building response.
There are various protein sources that can provide us with this branched chain amino acid including: chicken, fish, whey, casein etc.
However, every protein source is different in quality, where some contain more leucine, thus requiring less for the same muscle building effect.
For instance, 30g of protein from whey gives 3g of leucine, which works out to be similar to 40g of protein from chicken when looking at MPS.
As you know, Gainz contains a WHOPPING 51.4g OF PROTEIN! Truly a great meal replacement bar.
Approximately 25.7g of the protein is derived from whey (2.8g leucine) and another 25.7g from casein (2.3g leucine), totalling a leucine content of 5.1g.
Without a doubt, this is more than enough to peak MPS for even the biggest bodybuilders at any time of the day, including post workouts where the anabolic threshold is at its highest.
To top it off, the whey and casein used in ‘GAINZ’ provides both fast and slow acting protein which rapidly spikes MPS, while slowing down muscle breakdown.
Perfect as a post workout meal replacement. Overtime, ‘GAINZ’ would certainly help in optimising lean muscle mass.
The bar graph above shows a regular protein bar (~20g) vs. ‘GAINZ’. The protein in GAINZ reaches the leucine threshold of 3g after it reaches the bloodstream. Subsequently, this maximises MPS, whereas the other protein bar does not.
Note, that the leucine requirements may be higher for older bodybuilders (~4g) and after the muscles have been stimulated from a workout.
#2 Helps Reach Daily Protein Targets
It should come as no surprise that bodybuilders have huge daily protein intakes. Some bodybuilders consume far too much protein, which is not beneficial in any way.
A protein intake of 2.2g/kg is likely the best for muscle building results over the long haul. The estimated protein intake for a 100kg bodybuilder would be around 220g.
To lengthen the response of MPS, protein intake can be split into 4-5 meals/snacks. Each protein feeding is ideally spaced ~3hrs apart, as this is the time it takes for MPS to fall below muscle protein breakdown.
I would not think twice about recommending ‘GAINZ’ bar as a high protein snack, which provides more or less a quarter of total protein needs for most bodybuilders.
#3 Helps Promote A Caloric Surplus For Size & Strength
To increase body mass, you would need to eat more calories than your body uses, also known as a caloric surplus.
Increased body mass goes hand in hand with strength in the weights room. In turn, building more lean muscle in the longer term.
The average caloric intake of a bodybuilder in the mass building phase is around 3800 (explained below).
If we estimated the energy balance of a 100kg male bodybuilder (intense regular resistance training 6x per week) with a height of 180cm at the age of 25, 3459kcal.
Eating any additional calories would promote a tip into a caloric surplus and promote mass gain. For example, a 10% surplus of 396kcal to target ~3855kcal, which could be a ‘GAINZ’ bar.
#4 Provides Energy For ‘Heavy’ Lifting
Heavy lifting comes under anaerobic exercise, which is fueled by carbohydrates. Upon eating carbohydrates, they are digested and stored in the muscles, brain and liver as a reserve of energy.
A single bout of resistance training can deplete anywhere from 24-40% of muscle glycogen stores.
To replenish these glycogen stores, it is important to, as we like to say ‘get the carbs in’, ensuring that every training session is impactful for muscle growth.
The literature suggests that bodybuilders and high intensity trainers may benefit from a carbohydrate intake of around 4-7g/kg.
For a 100kg bodybuilder, 4g/kg would equate to 400g per day. A single ‘GAINZ’ bar offers just under 30g of carbohydrates, which is ~7.5% of daily intake.
Does The Body ‘Absorb’ All 50g Of Protein From ‘GAINZ’?
For all the naysayers, let me tell you that a healthy person's body will absorb all of the protein in a ‘GAINZ’ bar.
Myth Debunked: It is incredibly unlikely to find large amounts of protein in your poop from a ‘GAINZ’ bar, unless there is a problem with the gastrointestinal tract.
Frequently Asked Question (FAQs)
Q: ‘When's the best time to eat a “GAINZ” Bar?’
A: ‘GAINZ’ bars would be most beneficial as a post workout for its use of fast and slow acting proteins to maximise MPS while minimising breakdown. Not to mention, carbohydrates that can help restore lost glycogen.
Q: ‘Can a “GAINZ” bar replace a meal?’
A: ‘GAINZ’ bar can replace any meal and highly useful on the go when you are short on time and allows you to hit your protein goals.
Conclusion
‘GAINZ’ bar is a great choice for bodybuilders and strength trainers/athletes of all levels. ‘GAINZ’ bars can max out MPS, help reach daily protein targets, build size/strength and provide energy for lifting.
Most of the protein in ‘GAINZ’ should be used for muscle, whereas some may have other uses. Nevertheless, the body will absorb all of it.
Personally, a ‘GAINZ’ bar works great post workout to hit the anabolic threshold as well as help restore any lost glycogen.
I hope that you enjoyed this analysis. Please feel free to leave a comment, question or query and I will do my best to get back to you as soon as possible.
Reference Section
Stark, M., Lukaszuk, J., Prawits, A., et al. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training Journal Of International Society Of Sports Nutrition, 54 (9): 1-8, 2012
Macnaughton, L.S., Wardle, S.L., Witard, O.C., et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein Physiological Reports, 4(15): e12893, 2016
Volpi, E. Is leucine content in dietary protein the key to muscle preservation in older women? American Journal Of Clinical Nutrition, 107(2): 143-144
Iraki, J., Fitschen, P., Espinar, S., et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review Sport, 7(7): 154, 2019
Johnstone, A.M., Murison, S.D., Duncan, J.S., et al. Influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. American Journal Of Clinical Nutrition, 82 (5): 941-948, 2005
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