Protein is an essential macronutrient for building muscle. Consuming adequate protein from high quality sources like lean meats, dairy, eggs and protein supplements is important if you want to gain muscle.
Protein bars can be a convenient way to get extra protein in your diet. But are think protein bars specifically good options for muscle gain? Here is a detailed review of think protein bars and whether they support muscle growth.
Nutrition profile of think protein bars
First, let’s look at the nutrition profile of think protein bars. This includes the amount of protein, carbs, fat and calories in each bar.
| Think bar | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Think! High Protein Bar, Chocolate Peanut Butter Pie | 190 | 20g | 16g | 7g |
| Think! Keto Protein Bar, Chocolate Peanut Butter | 180 | 20g | 9g | 8g |
| Think! High Protein Bar, Brownie Crunch | 200 | 20g | 15g | 8g |
| Think! Keto Protein Bar, Cookies & Cream | 180 | 20g | 6g | 10g |
As you can see, think protein bars contain around 20g of protein per bar. This is a decent amount and equivalent to 3-4 ounces of chicken breast.
They are lower in carbs and higher in fat compared to traditional protein bars. The keto versions are extremely low carb with only 6-9g net carbs.
In terms of calories, think protein bars range from 180-200 calories each. This is fairly standard for protein bars.
Protein source in think bars
Next let’s look at the type of protein used in think protein bars. The main protein sources are:
- Whey protein isolate
- Milk protein isolate
- Calcium caseinate
These are all high quality dairy-based proteins. Whey and casein, in particular, are popular proteins powders used for building muscle.
Research shows that whey protein stimulates muscle protein synthesis more than casein and soy protein (1). Casein is absorbed more slowly, making it a longer lasting protein source (2).
By combining both fast-digesting whey and slow-digesting casein, think protein bars provide a complete amino acid profile that feeds muscles over time.
Leucine content
Leucine is the most important amino acid for muscle growth. It directly stimulates muscle protein synthesis (3).
Think protein bars contain around 2.6g leucine per bar. While this isn’t an extremely high amount, it is sufficient for boosting muscle protein synthesis between meals.
Carb sources in think bars
In addition to protein, the carb sources matter for muscle gain. Low glycemic carbs that minimize insulin spikes are best.
Here are the main carb sources in think bars:
- Tapioca syrup
- Soluble tapioca fiber
- Glycerine
Tapioca syrup and soluble tapioca fiber are obtained from the cassava plant. They are digested more slowly than sugar, resulting in a relatively low glycemic response (4).
Glycerine has a modest impact on blood sugar as well. Think bars use low glycemic carbs to support steady energy and blood sugar levels.
Benefits of think bars for muscle gain
Here are some of the main benefits that make think protein bars a good choice for muscle building:
High protein
With 20g protein per bar, think products provide a significant protein dose. Getting enough total protein daily is key for maximal muscle growth.
Quality protein sources
The dairy proteins like whey and casein found in think bars are research-backed for stimulating muscle growth.
Added leucine
Think bars contain extra leucine to help switch on muscle protein synthesis.
Low sugar
By using low glycemic carbs and added fiber, think bars prevent sharp blood sugar spikes.
Low carb options
The keto think bars contain under 10g net carbs, making them suitable for low carb and ketogenic diets.
Limited ingredients
Think bars include high quality proteins and minimal processed ingredients.
Downsides of think bars
Here are a few potential downsides to keep in mind with think protein bars:
Higher calorie density
With 180-200 calories in a relatively small bar, think products are energy dense. This makes it easier to overeat calories if you consume too many bars.
Higher cost
Think bars cost around $2 per bar, which is pricier than some other protein bar brands.
Contains soy
Think bars are made in facilities that process soy. People with soy allergies need to avoid them.
Contains milk ingredients
The dairy proteins mean think bars are not suitable for people who cannot tolerate milk ingredients.
The ideal times to eat think bars
Here are some of the best times to fit think protein bars into your diet:
As a post-workout snack
Consuming protein after training is ideal. The amino acids in think bars help kickstart the muscle growth process.
Between meals
Think bars make a handy high protein snack when you need nutrition between meals.
As a mini-meal
Thanks to their balanced nutrition, think bars can serve as a quick mini-meal when you don’t have time for a full meal.
Before bed
Eating protein before bed has been shown to increase muscle growth and recovery while you sleep (5).
The pros and cons of other protein bar brands
Here is a comparison of other popular protein bar brands:
| Brand | Pros | Cons |
|---|---|---|
| Quest |
|
|
| ONE Protein Bars |
|
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| FitJoy |
|
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| RXBAR |
|
|
Overall, think protein bars have a good balance of high protein content, quality ingredients, and low carb/low sugar nutrition.
How think bars compare to protein shakes
Protein shakes and bars both provide supplemental protein for muscle building. Here is how they compare:
| Protein shakes | Think protein bars | |
|---|---|---|
| Protein per serving | 15-25g | 20g |
| Convenience | Require blender and cleanup | No preparation needed |
| Portability | Difficult to transport | Easy to stash in bag |
| Taste | Endless flavor options | Limited bar flavors |
| Cost per serving | Around $1 | Around $2 |
| Fillingness | Liquid so less filling | More satisfying |
In general, protein shakes tend to be cheaper, easier to consume and transport, and more versatile with flavors. But think bars are more convenient portable snacks.
Should you have a protein bar before or after a workout?
The main debate is whether it is better to consume a protein bar before or after exercise for maximum muscle growth.
Consuming protein before a workout may help:
- Provide amino acids to muscles during training
- Increase muscle protein synthesis
- Boost muscle glycogen
- Enhance energy and endurance
Taking protein after a workout can:
- Kickstart the muscle repair and growth process
- Replenish muscle glycogen
- Boost recovery
Overall, there are benefits to consuming protein both before and after workouts. A balanced approach is to have a think protein bar before your workout to fuel your training and promote anabolism. Then follow up with another source of protein like whey protein powder after training to maximize growth.
Should you have a protein bar before bed?
Research shows that consuming protein before bed may provide additional benefits like:
- Increase overnight muscle protein synthesis
- Reduce muscle breakdown during sleep
- Improve next morning metabolism and fat burning
However, eating too close to bedtime may disrupt sleep quality for some people. The best approach is to consume a think protein bar 30-60 minutes before bed on workout days or any other time when your daily protein intake goals have not been met.
Sample muscle building diets with think bars
Here are two sample high protein muscle building diet plans that incorporate think protein bars:
Workout day
- Breakfast: Oatmeal, egg whites, fruit
- Mid-morning: Think protein bar
- Lunch: Chicken breast, rice, veggies
- Pre-workout: Think protein bar
- Dinner: Steak, potato, salad
- Before bed: Casein protein shake
Rest day
- Breakfast: Greek yogurt, granola, fruit
- Mid-morning: Think bar
- Lunch: Salmon, quinoa, asparagus
- Afternoon: Think bar, nuts
- Dinner: Turkey burger, sweet potato fries
- Before bed: Micellar casein pudding
Aim for a balanced meal containing protein, carbs and fat at most meals. Think bars can fit in as high protein snacks or mini-meals to help meet daily protein intake goals.
Conclusion
Think protein bars contain a solid 20g protein from high quality dairy sources like whey and casein. They provide leucine to stimulate muscle growth along with low glycemic carbs.
Think bars make a convenient high protein snack or mini-meal. They are especially useful around workouts and at nighttime to promote muscle growth and recovery.
Overall, think protein bars can fit well into a muscle building nutrition plan as long as your total daily protein intake from all sources is sufficient.