The Lowdown on Energy Bars and Protein Shakes
March 20, 2011 / See the full lists of posts from Work it Out
The research out there is very mixed on the pros and cons of bars and shakes.
Energy bars can be tricky because many are loaded with lots of refined sugars (the bad sugar) and contain significant amounts of artificial sweeteners, colors, and other chemicals.
Dr. Mirkin from webmd.com says “If it tastes like a candy bar, it probably is”. It’s always better to choose whole, natural foods over processed foods like energy bars. A handful of nuts and a piece of fruit will give you the same energy boost, if not more! If you have to reach for an energy bar be sure to check for the following:
- Less than 15 grams of refined sugar per bar
- Some protein and fiber
- No artificial sweeteners
- Around 200-300 calories per bar
- Whole-food ingredients (i.e. nuts, whole oats, dried fruit)
Energy bars and protein shakes were designed for athletes in training. Energy bars are a great supplement during a marathon, cycling for long periods of time, or hiking all day. If you’re sitting at your desk all day and need a pick me up, an energy bar is not the way to go. Too many sugars will give you a quick boost and then it’s gone and you’re left hungry again.
Protein shakes are used mainly by athletes who need nourishment after a workout and cannot eat a full meal. There are some benefits to protein shakes for the athlete and the non-athlete, as well.
Protein is one of the body’s main building blocks for muscle, bone, skin and other tissues. Shakes can help the body repair damage to muscles that can occur with weigh training.
The National Academy of Sports Medicine says that a liquid (shake) meal may even assist with weight loss, not because it is liquid or a special “weight loss” formula, but because it’s a controlled portion and once it’s gone, its gone.
The bottom line is to read the label, watch the sugar content and calories, and like everything, moderation is the key.
by Eliza Decker, Associate Director, Recreation Services
