55g protein 

1 meal 

Strength By Fitness Recipes

Protein Bars & Satiety.

Welcome to another health & fitness friendly high-protein meal choice & article from Strength by Fitness.

The meal 

 

Welcome back to another, tasty high-protein meal option. This quick fix meal also happens to be a full-blown Strength By Fitness article about satiety.

 

Yes, it is time to shine the light on protein bars. Not because the wide array of protein bars available should be a mainstay in a healthy fit life. But, we are making this article about this meal option because people do buy protein bars, and some, like the David or barebells bars, do display a moderate amount of protein per bar, a conundrum, however, is that none of them actually stuff your tummy full. 

 

So, how can a David or Barebells protein bar score well in satiety if they do not keep you satiated?

Yes, that is a good question, so let us talk briefly about that while also providing you with a quick protein bar fix for those moments when you have no good food options available, because that´s when a protein bar can make sense.

Enjoy.

 

Ingredients

Roughly 28 grams of protein, and 150 calories per David bar.
And we get another 30 grams of protein from that glass of soy milk and 30 grams of protein powder.

Ingredients
1 protein bar, David or Barebells provide you with 28 & 20g of protein respectively.
1 Glass of soy milk
30 grams of protein powder
5 grams of chia seeds.
1 medium apple.

Optional

To make this extremely easy to “make” and quick to eat meal even better consider having it with a handful of berries or nuts to further boost satiety, healthy fats and or micronutrients.

 

High-protein quick fix meal. Protein bar, apple, milk and chia seeds.

cook, prep & plan

Only thing needed to do here is to soak your chia seeds for 20 minutes and whip together your soy milk with 30 grams of protein powder.

Serve your protein drink & protein bar with berries, or a fruit on the side. Or why not a handful of nuts or veggies.

Not exactly perfection but this is much better than most store bought fast food options, or that frozen pizza. As a bonus you get a full blown amount of protein this way, and with energy on the downlow this will not break the highly beneficial protein to energy ratio.

nutrients

  • Protein 55g
  • Total Carbohydrates 37g
  • Whole Plant-Based Carbohydrates 21g
  • Fiber 7g
  • Added Sugar 0g
  • Fat 6g
  • Energy Intake 372 Calories
  • Satiety Range 51 to 65
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the coach perspective

How can a protein bar provide good satiety when it doesn’t keep me satiated?

I know, right now some of you are wondering how on earth any protein bar can score well with satiety, right?

After all, one bar might only deliver 20 to 28 grams of protein, but while that is not terrible, that one bar will not keep you full at all, and before you know it, you might be able to eat 10 bars easily in one day right?

So considering the above, what´s up with the satiety score, “I thought satiety meant that it would keep me satiated for a long period of time”.

Well, this is the same kind of conundrum with having 4 big protein drinks in one day.

Here is the thing.

If you eat 10 David bars in one day, and nothing else, that’s about 1500 calories and 280 grams of protein. So, while this is not a perfect food choice, and certainly not nutritionally complete, from a fat mass, fitness, and body composition point of view this ends up for most people as a deficit, or at worst, a balanced energy intake with a huge protein intake.

Hence the satiety score even tho that one singular bar isn’t filling you up at all. It scores well because it is not a problematic protein versus energy food item. As such, you can have many protein bars or protein drinks without pushing into a surplus energy intake.

Satiety is in other words, not just about each individual food item’s ability to make you feel full for a long period of time after eating it, but it also includes an easy-to-understand trajectory for protein, and nutritional intake relative to the energy each meal and day put together provides.

Highly satiating foods lets you get more protein and other nutrients without packing as much as energy as less satiating foods do.

Think of it as nutritional quality per any given unit of energy versus lower amounts of useful nutrition for the same or higher amount of energy.

When you think of this high-protein, high-satiety approach as a fact-based sum of it all instead of singular recipe items you also understand why water scores a perfect 100 satiety score despite having no protein, macronutrients, or energy to speak of.

Water fills you up with volume, and makes you eat less in total, and it does so without upping your energy intake at all. This makes water a good beverage to add to your daily food intake.

When you put all this together you end up with the fact-based reason why this simple protein bar based, and quick-to-make meal scores very well.

You get almost 60 grams of protein from this meal. But you also get some whole plant-based carbs, fibers, and micronutrients, and it´s all delivered with a good protein-to-energy ratio.

So while I will not tell you to make this quick fix meal a staple in your life. It´s here as a useful example if you would find yourself going for a hike over an entire weekend.

And if so, 4 of these meals over one day will provide you with slightly less than 1600 calories and roughly 220 grams of protein.

Providing a very good protein-to-energy ratio.

And keep in mind that 1600 calories is low enough to be a proper deficit for most people on a fat loss cut.

So this simple quick-fix meal is very high in protein and low on energy.

On the downside, despite all that protein, this simple meal lacks many micronutrients, so it needs to be complemented by solid high-protein meals with much better nutritional completeness.

But that is exactly why we file this meal option under quick fixes for a pinch, and not a daily food staple.

satiety range explained

  • 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
  • 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
  • 31-40. Ok for occasional weekly meals.
  • 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
  • 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
  • 66 – 80. Even more filling and very rich in protein. Try it daily.
  • 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?

high protein + nutritional completeness makes for a much healthier you

The more protein people eat the better their health outcomes.
RT + Protein beats RT only. Strength By Fitness
Train well, be coached, read an article. Strength by Fitness.

Cited study.

1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)

2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness

3. Global food deficiency in billions of people.

Global estimation of dietary micronutrient inadequacies: a modelling analysis – The Lancet Global Health

4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09

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