前言

蛋白棒(protein bar)是蛋白質含量高的食物,大部份設計成朱古力條型狀,適合健身人士作補充蛋白質的零食。

因為健身人士要肌肉成長,蛋白質要求比常人高得多

常人蛋白質要求,是每日每公斤體重要1g蛋白質,但健身人士每日最少每公斤要1.6g,甚至2.2g也不過份。

(Iraki, Juma, et al. “Nutrition recommendations for bodybuilders in the off-season: A narrative review.” Sports 7.7 (2019): 154.)

蛋白質食不夠,就會限制了肌肉成長,這也是健身新手初期的難關,因為不習慣突然食量大增,此時那就可以靠蛋白棒這類幫手,輕鬆地補充蛋白質。


食用方法

幾時要買蛋白棒?就是當你檢視過自己每日蛋白質吸收量,原來不足最少的每日每公斤體重1.6g這最低要求時,你又食不下這麼多食物,就可以買蛋白棒作補充。

舉例你重70公斤,要增加肌肉最少要每日要食到112g蛋白質(70×1.6)

如你檢視過自己全日飲食,都吸收不夠時,那便可以買蛋白棒,幾時食用沒有限制,反正蛋白棒和一般朱古力棒相同,可以直接用蛋白棒取代一般零食

反正iherb味道非常多,幾乎每日轉款都不會悶,總之對於健身新手,每日食足蛋白質是硬規則,而且就算你當日無訓練,都要食夠蛋白質,再強調蛋白質吸收不足,就會限制了肌肉生長,令你的苦練變成白廢。

不同牌子的蛋白棒,蛋白質來源亦不同,本文專門針植物蛋白的產品。

植物蛋白的來源主要是大豆,碗豆,糙米等,適合對牛奶敏感用家。


Orgain蛋白棒
一盒12包
每包含10g蛋白質 140卡路里 6g纖維
蛋白質來源:碗豆,糙米

Orgain, Organic Plant-Based Protein Bar, Chocolate Chip Cookie Dough, 12 Bars, 1.41 oz (40 g) Each
朱古力味
https://iherb.co/BfdJaHu


Orgain, Organic Plant-Based Protein Bar, Peanut Butter, 12 Bars, 1.41 oz (40 g) Each
花生味
https://iherb.co/6NV9fQH


Orgain, Organic Plant-Based Protein Bar, Peanut Butter Chocolate Chunk, 12 Bars, 1.41 oz (40 g) Each
朱古力花生味
https://iherb.co/vbLpaxg


Orgain, Organic Plant-Based Protein Bar, S’mores, 12 Bars, 1.41 oz (40 g) Each
烤棉花糖夾心餅味
https://iherb.co/stWePKM


Vega蛋白棒
一盒12包
每包含20g蛋白質 290卡路里 4g纖維
蛋白質來源:碗豆,糙米

Vega, Protein Bar, Chocolate Peanut Butter, 12 Bars, 2.5 oz (70 g) Each
朱古力味
https://iherb.co/o9nw2kL


Garden of Life蛋白棒
一盒12包
每包含20g蛋白質 280卡路里 10g纖維
蛋白質來源:碗豆,糙米

Garden of Life, Sport, Organic Plant-Based Performance Protein Bar, Chocolate Fudge, 12 Bars, 2.7 oz (75 g) Each
朱古力軟糖味
https://iherb.co/4yUakfy


Garden of Life, Sport, Organic Plant-Based Performance Protein Bar, Chocolate Mint, 12 Bars, 2.46 oz (70 g) Each
薄荷朱古力
https://iherb.co/mB9ViFy


Garden of Life, Sport, Organic Plant-Based Performance Protein Bar, Peanut Butter Chocolate, 12 Bars, 2.64 oz (75 g) Each
花生朱古力
https://iherb.co/ouj6gLv


Garden of Life, Sport, Organic Plant-Based Performance Protein Bar, Sea Salt Caramel, 12 Bars, 2.5 oz (70 g) Each
海鹽焦糖
https://iherb.co/PugQUM


No Cow蛋白棒
一盒12包
每包含21g蛋白質 210卡路里 17g纖維
蛋白質來源:碗豆,糙米

No Cow, Protein Bar, Birthday Cake, 12 Bars, 2.12 oz (60 g) Each
生日蛋糕味
https://iherb.co/Pjfnuh1


No Cow, Protein Bar, Chocolate Chip Cookie Dough, 12 Bars, 2.12 oz (60 g) Each
曲奇朱古力
https://iherb.co/kvuAwt2


No Cow, Protein Bar, Chocolate Fudge Brownie, 12 Bars, 2.12 oz (60 g) Each
布朗尼軟糖
https://iherb.co/tZV7Eg1


No Cow, Protein Bar, Peanut Butter Chocolate Chip, 12 Bars, 2.12 oz (60 g) Each
花生味
https://iherb.co/nXzThta


No Cow, Protein Bar, Vanilla Caramel, 12 Bars, 2.12 oz (60 g) Each
雲呢拿味
https://iherb.co/8rgjoHy


Dr. Murray’s
一盒12包
每包含13g蛋白質 200卡路里 13g纖維
蛋白質來源:碗豆

Dr. Murray’s, Superfoods Protein Bars, Vegan Ginger Snap, 12 Bars, 2.05 oz (58 g) Each
薑味
https://iherb.co/Wq6CfVk


Dr. Murray’s, Superfoods Protein Bars, Vegan Peanut Butter Brownie , 12 Bars, 2.05 oz (58 g) Each
花生味
https://iherb.co/MMgjz9u


Dr. Murray’s, Superfoods Protein Bars, Vegan Vanilla Almond Crave , 12 Bars, 2.05 oz (58 g) Each
杏仁雲呢拿
https://iherb.co/Rq9DTNY