Happy Sunday!

Following up last weeks newsletter about protein; I had a few clients this week ask which supplements I recommend to get that little extra bit of protein they need in each day in addition to their food. We ALWAYS want to try to eat as much real food as possible...but...when it comes to performance and building muscle, we may need to use a supplement here or there to get to our desired goals. 

I always recommend protein powders and protein bars as ways to SUPPLEMENT your real food. There are a lot of good brands on the market these days that contain all natural grass fed whey protein, plant based options that are complete proteins and have a lot of natural ingredients. They are few and far between though. 

I had some of my clients show me some of the protein bars they were currently eating. I love marketing..don't we all? They can really get away with marketing something as "high protein" when in the science world, it would not be considered "high protein". Let's look at a few examples below. Here's something I want you to remember, this is how calories per gram of food are broken down and how nutritional labels can be read:

Protein: 4 calories per 1 gram (25g=100 calories)

Carbs: 4 calories per 1 gram (25g=100 calories)

Fats: 9 calories per 1 gram (25g= 225 calories)

No Cow; 200 calories - 20g protein - 26g carbs

While this may look like a good choice, its decent as best. 20g of protein only equals 80 calories. So, if this is considered a protein bar, MOST of the calories                               should come from protein. Still a lot of protein, but not                       worth the calories if you're concerned about those. 

Aloha; 240 calories - 14g protein - 25g carbs

This is not a protein bar. This is a small meal because it also contains 11g of fat. Do not use this as a protein replacement as only 56 calories come from protein in this bar. Way better options out there.

-Here's an example of a GREAT protein bar-

David Protein Bar; 150 calories - 28g protein - 14g carbs

This is a protein bar. Through and through. No                                    marketing BS. This happens to be my new favorite                            bar at the moment as well. The nutrition label is amazing. 112 calories come from protein in this bar. THAT'S INSANE! And they taste great in my opinion. Use this if you need a replacement for protein once in a while.  

You can use these basic nutritional principles for any label. If you are looking for protein, you want the most of amount of protein possible per calories in that food. Stop sabotaging yourself. Start learning. Start caring about what is actually going in your body. 

Those that care to learn the process instead of trying to fast track through it are the ones who succeed the most. Read that again. 

Have a great Sunday. 

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com