On the market there are bars, snacks and supplements or meal replacements that I am not a fan of: in particular the bars that are found in supermarkets, those full of puffed cereals, sugar, honey, various preservatives, chocolate chips (which are the less), palm oil and dehydrated fruit, are not the best either from the dietary point of view (yes, even when a bar contains only 99 calories!) or from the food point of view (low quality vegetable oils and sugar, sugar , sugar). Protein bars are an exception, designed for those who play sports (there are also protein biscuits) to supplement the diet of proteins and essential amino acids without weighing down on sugars, but also useful for those on a low-protein diet.Considering that our requirement is one gram of protein per day per kilo of weight (FAO data) if we are totally sedentary up to depending on the activity we do, the ideal protein quota must be around 35 percent of our requirement. daily, that is to say about 5o grams of protein per day if we are sedentary, a quantity that must increase with age. Too bad that the Mediterranean diet abounds in carbohydrates , so our daily diet is generally low in protein to which the average person on a diet contrasts periods of protein only or almost when he goes on a diet.
Well, taking into account that more than 30 grams of protein per meal are not assimilable, one way to increase our daily protein quota is by making a protein bar, or seen, the cost, preparing it at home. Without reaching the access of athletes, a bar that contains up to 20/25 grams of protein is useful as a breakfast or as a snack after exercise, only to be eaten once a day. If you are lazy and want to buy your protein bars there are many on the market, such as those of Enervit and Ciao Carb . But they are expensive and in general I am wary of bars on the market. Also, if you are not a sportsman you do not need them, you can prepare them at home. If you are a sportsman you already know which brands to rely on.
DIY PROTEIN BARS: RECIPES
I found two excellent recipes, in my opinion: one without protein powder (if you want to use them don’t save on the price!), The other with. The first one I got from abcallificazione.it , it is made with chopped peanuts, eggs, sweetener and chopped lemon zest or flavoring. Very simple. We can also eat two, one for breakfast and the other after exercise. The other comes from the Lefitchef site , which I have already told you about, they are very simple, with coconut