2. Use a nutrition bar as a meal to supplement energy after exercise, but the total amount of food you eat every day should be limited. The calorie intake should not exceed the original daily intake.
3. Replace the main meal/part of the main meal with nutrition bars, for example, replace the staple food, and then mix with other vegetables, fruits, high-quality protein, etc. Or completely replace dinner, such as eating two nutrition bars and drinking water for breakfast, provided that the varieties of nutrition bars are selected correctly.
How to choose a nutrition bar?
According to nutritional components, it can be divided into two categories: protein bars (including whey protein bars and soybean protein bars). ) and energy bars (including cereal bars, fruit bars and nut bars, etc. ).
Personal needs are different, and the bars suitable for eating are different. The key depends on what you need, is it to lose fat, gain muscle, keep fit or increase energy? If you don't know what you need, consult a professional.
There are five tips (scientific methods) for choosing nutrition bars:
1 Look at the heat.
In fact, the most important nutrition of nutrition bars is calories. If the calories are high, it is no different from ordinary high-calorie snacks, and it is useless to blow those messy snacks for half a day.
So when you keep in shape, choose a nutrition bar of about 200 kilocalories each. Only when you supplement energy after a lot of exercise, or when you don't use it as a meal replacement, choose a nutrition bar above 250 kcal.
Many nutrition bars are tricky in calorie standards, which need to be calculated according to the weight of each bar. In addition, we need to pay attention to the conversion between kilojoules and kilocalories. Usually it is kilocalories in nutrition, 1 kilocalories = 4. 18 kilojoules.
Look at protein.
Protein Bar is the first choice to reduce fat and gain muscle and control weight. It is not easy to feel hungry after eating, so it is inevitable that the content of protein should be sufficient. Choose the one containing at least 10g of protein, and it is better to contain 15g or 20g (but the higher the protein content, the less delicious it is). If protein is high in content, low in calories and delicious, it is perfect.
3 Look at dietary fiber
It is best to contain more than 3 grams of dietary fiber. It is not easy to get hungry after eating, which is helpful to prevent constipation.
In fact, the first three items are enough and more professional. You can continue to look at the following two items:
4 Look at the energy supply ratio of sugar and the gram ratio of carbohydrate to protein.
This method is an advanced standard for finding good nutrition bars. In fact, to put it bluntly, these are all based on the sugar content in the stick. It is troublesome to calculate the energy supply ratio of sugar, using (grams of sugar * 4)/ total heat.
If the energy supply ratio of sugar exceeds 40%, people who suggest reducing fat don't have to eat it, because it shows that most of this nutritional bar is sugar, and of course it can still be eaten simply to supplement calories. The gram ratio of CHO to protein is 1: 1, which is most suitable for muscle gain and weight control. Of course, whether to increase body fat depends on how you eat other foods.
5 Look at other ingredients
If the nutritional bar still contains vitamin c,