Proteins are vital. More and more people are therefore turning to shakes and bars. But do these products keep what they promise? And what is actually better for building muscle?
Basically: Around 1 gram of protein per kilogram of body weight should be consumed daily in order to supply the body with sufficient protein. Strength athletes need more, around 1.3 to 1.5 grams of protein per kilogram of body weight should be taken in order to boost muscle building. For most people it is sufficient to get the proteins from food. Chicken , fish , legumes , curd cheese , nuts, and eggs are great natural sources of protein
If you take a closer look at athlete recipes, it quickly becomes clear that most of them supplement their diet with protein powders or other industrially manufactured products. Above all, whey, i.e. whey powder, is particularly rich in protein and – mixed with water or milk, becomes a quick protein-rich snack. A bar can also provide energy during or after exercise. But what is actually better?
Bar or Shake?
Basically, you can only meet your protein requirements wonderfully through diet. But if you cannot do this due to certain circumstances (e.g. vegan, lactose intolerant, etc.), you can fall back on these protein sources. There are now very good vegan protein powders that vegans can use to meet their protein needs. A shake has the advantage that it keeps you full for a long time and supports regeneration quickly after training.
Protein bars are also good sources of protein, but unfortunately in most cases they are also very high in calories. If you want to lose weight, you should rely on shakes, if you need to gain weight, you should integrate both products into your diet.
But be careful: not everyone tolerates protein optimally. Too much protein can cause digestive problems, abdominal pain and even intolerance. Talk to a doctor beforehand if you plan on increasing your protein intake. They will then recommend the right amount.
Also, not all types of protein powders and bars taste good. We rather advise against flavor creations such as “tropical fruits” or other exotic fruits. Our favorites are chocolate and vanilla – you can’t go wrong with that.