Issue link: http://www.wacmagazine.com/i/697572
JULY / AUGUST 2016 | Washington Athletic Club Magazine | 23 • Soy protein isolate: Although soy protein is a complete protein, it might actually be the most dangerous ingredient in your bars. Ninety-four percent of all soy grown in the U.S. has been genetically engineered to withstand heavy doses of chemicals. These soybeans are then routinely sprayed with herbicides and pesticides that can lead to harmful side effects, including hormonal imbalance, irregular menstrual periods, and decreased fertility in females, and decreased libido and erectile dysfunction in males. • Hydrogenated oils: These are typically added as a cheap and shelf-stable trans fat that is associated with increased LDL cholesterol (aka "bad" cholesterol). • Extra sugar/corn syrup: Adds empty calories with no nutritional value. "SOY" WHAT? Another reason you should be wary about soy protein is the high amount of phytic acid, which can block the uptake of essential minerals such as calcium, magnesium, copper, iron and zinc. In an animal feed experiment, the use of soy protein isolates increased requirements for vitamins E, K, D, and B-12, as well as calcium, magnesium, manganese, copper, iron and zinc. Put simply, you should avoid soy unless you are getting organic soy that has been fermented, which decreases the amount of phytic acid in the final product. We researched a variety of bars and were surprised to find many of the popular brands—including Clif/Builder's, Luna, Kind, Odwalla, PowerBar, Promax, Pure Protein, thinkin, and ZonePerfect—often contain non-organic soy protein isolate or non-organic soy. Rather than soy, we recommend protein from whey, rice, pea or egg, depending on your personal restrictions and goals. By looking more closely at your nutrition bars, you can avoid bad ingredients, increase your nutrient consumption, and keep your eating goals on track. " When analyzing a bar's makeup, ingredient quality should always come first." Eric Chen is the WAC Nutritionist. He has an extensive background in designing programs for weight loss, weight gain, athletic performance, and overall health. Reach him at 206.839.4782 or echen@wac.net. You can also schedule appointments through the WAC Wellness Center at 206.839.4780. Use: To provide a quick nutrient-dense snack that delays the need for a full meal. Look for: These bars should be low in sugar and high in protein, fiber, and healthy fats. The best ones also will be packed with antioxidants, vitamins and minerals. Note: Many bars that promote their whole-grain content and "natural" ingredients contain almost as much sugar as candy bars. Avoid high sugar counts. Use: Refueling within 30 minutes of a workout, which helps maximize your recovery. Look for: A blend of high-quality proteins, carbohydrates, and healthy fats. Make sure these bars contain less than five grams of fiber, which can delay nutrient uptake. Note: The goal is to refuel with easily digestible foods to start your recovery process right away. Workout recovery Meal delay Use: Pre-workout or as a snack in the middle of long bike rides, runs, or similar endeavors. Look for: Easily digestible carbohydrates, low fiber, and low protein. These make for easy digestion. These bars also should be less than 300 calories and can be combined with B vitamins to help maximize performance. These are the only bars where simple sugars, such as fructose and sucrose, are recommended because of their ability to be quickly absorbed for immediate fuel. Note: Raw and dried fruit also contain sugars as well as many vitamins and minerals and can often be used instead of bars for quick energy. Immediate energy C H O O S E Y O U R F U E L