Should you use protein bars to gain muscle and how much protein is enough for you?

Many people use protein bars because they want to choose a food that is rich in macronutrients to help build muscle. But are these bars effective in providing protein, and how much protein is appropriate?

Young people at the gym, many gymers who want to gain muscle can use additional protein bars, but must choose healthy products that are balanced with nutritional needs - Illustration: Q.DINH

While whole foods like meat, eggs, and beans are healthier sources of protein, protein shakes are also an effective way to supplement your diet if you choose the right type.

What factors should you consider when choosing the right protein bar?

While many protein bars claim to be healthy, the nutritional value of each can vary significantly. When shopping for a protein bar, it is important to consider the ingredient information and nutritional values ​​to choose a healthy product.

"Some bars are made with ingredients like nuts, dates, and whole grains, which provide a lot of nutritional value and help keep you full longer. Some bars contain large amounts of added sugars, processed ingredients, and unhealthy fats, which don't provide the same health benefits," Kristen Smith, a registered dietitian, told Health.com .

According to this expert, you should consider the following factors when choosing if you use the product:

- Added sugars : Some protein bars contain as much added sugar as a candy bar. Choose protein bars that contain less than 8 grams of sugar or that use natural sweeteners.

- Processed ingredients : Avoid ultra-processed ingredients, such as emulsifiers, artificial colors, and preservatives. Some common ultra-processed ingredients in protein bars include soy lecithin (an emulsifier), potassium sorbate (a preservative).

- Unhealthy fats : Avoid protein bars that contain unhealthy fats, such as saturated or trans fats, as these can be harmful to your heart. Instead, choose bars that contain unsaturated fats.

Useful if you are short on time, on the go...

Whether a protein bar is healthy depends on the information on the nutrition label and ingredients list.

"Protein bars can be part of a healthy diet. They can be a convenient way to supplement protein when you're low, thanks to their ability to quickly provide the necessary protein. They're especially useful if you're on the go or don't have time to prepare a protein-rich snack," says Jessica Cording, a registered dietitian and health coach.

While protein content is high, not all bars contain enough protein to support muscle growth and keep you feeling full. Most people should choose bars with at least 10g of protein.

People who exercise a lot or want to gain muscle should choose a bar with 15 - 20g of protein.

If your protein bar includes nuts, beans, and other whole foods, that's a big plus. These foods are nutritious and keep you feeling full longer.

Natural sweeteners: These sweetener alternatives contain little to no calories and won't raise your blood sugar. Some healthy options include monk fruit. Fiber: Fiber has many benefits, so choose protein bars that have at least 3 grams of fiber.

How much protein is enough?

Consuming too much protein powder or protein bars can cause bloating and diarrhea due to indigestion, while eating a lot of protein but not enough fiber will cause constipation.

The recommended daily intake of protein for adults is 0.8 grams/kg of body weight; equivalent to 56 grams for a 70kg male and 46 grams for a 57kg female.

- People who exercise for more than 1 hour/day most days of the week may need up to 1.2-1.7 grams/kg of body weight, calculated as 20-30 grams of protein per 100 grams of chicken.

- Consuming more than 2 grams of protein/kg of body weight per day is considered excessive.

- Best source of protein:

When choosing high-protein foods, make sure to choose proteins from healthy sources such as:

+ Meat of grass-fed animals and poultry.

+ Wild fish.

+ Chicken eggs.

+ Low-fat milk.

+ Legumes.

+ Nuts: almonds, walnuts, peanuts, cashews...

+ Cereals.

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Source: https://tuoitre.vn/co-nen-dung-thanh-protein-khi-muon-tang-co-va-dung-bao-nhieu-chat-dam-la-du-voi-ban-20250610084735819.htm