Understanding the Nutritional Profile of Built Bars
Built Bars are a popular protein snack known for their unique texture and flavors. However, like any processed food, it's crucial to understand their nutritional makeup before making them a daily habit. A typical Built Bar contains a blend of whey protein isolate and hydrolyzed whey protein, with most flavors offering 15-19 grams of protein. They are also characterized by their low sugar content (often 4 grams or less) and use of sugar alcohols like erythritol and stevia for sweetness. While the high protein and low sugar are attractive, it's worth noting some bars use collagen and contain dairy, making them unsuitable for vegans, and some flavors lack significant dietary fiber, a nutrient found in whole foods that aids satiety.
When considering if two Built Bars are acceptable, you must factor in their caloric contribution. Most Built Bars fall in the 130-180 calorie range, though this can vary by flavor. Eating two bars could add 260-360 calories to your daily intake. If this is done in addition to an already high-calorie diet and without increasing physical activity, it could lead to unintentional weight gain over time.
The Importance of Total Daily Protein Intake
For a majority of adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For an active individual, this might increase to 1.2-2.0 grams per kilogram. For example, a 150-pound (approx. 68 kg) individual would need roughly 55 grams of protein based on the RDA. If two Built Bars provide 30-38 grams of protein, this represents a significant portion of their daily requirement. The key is balance; relying on supplements for a large percentage of your protein needs means you could be missing out on other vital nutrients found in whole food sources.
Potential Side Effects of Overconsumption
While Built Bars are designed to be a healthier alternative to candy, they are still a processed supplement. Excessive intake of any processed protein bar can lead to unwanted side effects. Many protein bars, including Built Bars, use sugar alcohols to reduce sugar content. While these are low-calorie sweeteners, they can cause digestive issues such as bloating, gas, and abdominal discomfort in sensitive individuals. Furthermore, over-relying on protein supplements can displace whole foods rich in fiber, vitamins, and minerals, leading to nutrient imbalances. Long-term excessive protein intake, especially from processed sources, can also put strain on the kidneys and liver.
Comparison: Built Bars vs. Whole Food Protein Sources
| Feature | Built Bars | Whole Food Protein Sources (e.g., eggs, chicken, legumes) |
|---|---|---|
| Convenience | Excellent (ready to eat, portable) | Requires preparation and refrigeration |
| Nutrient Density | Primarily protein, some minerals; can be low in fiber and diverse vitamins | High in a wide range of vitamins, minerals, and fiber |
| Satiety | Can be satiating due to protein, but lacks the bulk of whole foods | Often provides more lasting fullness due to fiber and water content |
| Processing Level | Ultra-processed, contains additives like sugar alcohols | Minimally processed (e.g., cooking eggs, grilling chicken) |
| Cost-Effectiveness | Generally more expensive per gram of protein | Often more cost-effective, especially plant-based options |
Smart Strategies for Incorporating Built Bars
If you choose to eat two Built Bars a day, it is essential to do so strategically. Consider them supplemental, not foundational, to your diet. For instance, a bar can be a convenient post-workout snack to aid muscle recovery, as whey protein is easily absorbed. Another bar could be a satisfying mid-day snack, but you should balance your other meals with whole foods like lean meats, vegetables, and complex carbohydrates to ensure a complete nutritional profile.
It's crucial to be mindful of your overall caloric intake. If you're using Built Bars to curb cravings or replace less-healthy snacks, they can be a great tool for weight management. However, adding two bars on top of an already sufficient diet might lead to a calorie surplus and unwanted weight gain. Always pair your bars with plenty of water to assist with protein metabolism and digestion.
Conclusion
Eating two Built Bars a day is possible within a healthy, balanced diet, provided you consider your individual nutritional needs, fitness goals, and potential side effects. These bars can be a convenient and effective way to supplement protein, especially for active individuals needing a quick post-workout boost. However, they should not replace nutrient-dense whole foods. Pay close attention to the bars' calorie content and be aware of your total daily protein intake. Being mindful of your body's reaction to ingredients like sugar alcohols is also wise. The best approach is to use Built Bars as a strategic supplement, ensuring the majority of your protein and other essential nutrients come from a diverse array of whole food sources.
Resources
- Eat For Health. Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
