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Protein powders and bars have long been the go-to supplements for fitness enthusiasts, but recently, protein gummies have emerged as a popular alternative. These chewy and delicious gummies are not only a tasty snack but also a great way to supplement your diet with protein. And it’s fairly easy to make your own homemade gummies with your favorite protein powder.
But is a protein gummy really a healthy and effective way to get your protein fix? Let's take a closer look. In this article, we will explore what a protein gummy is, their nutritional benefits, and what to look for when choosing the best protein gummies for your needs.
What are Protein Gummies?
Protein gummies are bite-sized gummy snacks that are supplemented with added protein to help boost your intake. They are a convenient and portable snack that can be enjoyed on the go or as a post-workout treat.
You can find many store-bought varieties or you can easily make your own homemade recipe using your favorite protein powder and simple ingredients.
This sweet treat alternative has a number of potential health and fitness benefits...
Protein gummies are typically made with ingredients such as high-quality protein powder, gelatin, and citric acid to create a chewy and flavorful texture. They can also be sweetened using natural sweeteners like fruit juice or processed added sweeteners like corn syrup.
Even though they eat like a familiar treat, protein gummies are technically a supplement and not a food and should be treated as such in your nutrition regimen.
What Are the Nutrition Benefits of Protein Gummies?
There is a lot to like about this nutritional gummy and it is no wonder that they are continuing to trend on social media platforms like Tiktok. This sweet treat alternative has a number of potential health and fitness benefits including:
Protein Gummies Are Convenient
Protein gummies are a great grab-and-go protein treat that can be stored easily and eaten just about anywhere. And anyone who has ever followed a diet will tell you that convenience and ease is key when it comes to sticking to your goals. Having protein gummies on hand can make hitting your daily protein macros feel like a breeze.
Protein Gummies Are a Good Sweet Alternative
In addition to being convenient, protein gummies are also delicious. Protein bars and powders can sometimes taste chalky or like artificial sweeteners, whereas protein gummies are chewy, sweet, and easy to enjoy. For anyone looking to swap out their afternoon sweet tooth binge with something a bit healthier, they might be an excellent solution.
Protein Gummies Are High In Protein
In terms of nutritional value, the amount of protein each gummy can provide is impressive - one small serving contains anywhere from 10 to 30 grams. Protein is essential for building and repairing muscle tissue, and it also helps to keep you feeling full and satisfied. This can be particularly helpful if you are trying to lose weight or build muscle.
Although it is important to note that all supplements are intended to help supplement and support your intake, not solve your nutritional needs. If you are looking to protein powders and gummies to supply all of your protein, you are missing out on many of the key essential nutrients that come along with nutritious whole foods sources like meat, dairy, fish, and plant based proteins.
Protein Gummies Are Low in Calories
Many protein gummies are also low in calories and carbohydrates, making them a great sweet tasting snack option for those following a low-carb or low-calorie diet, or anyone looking to lose weight. Protein gummies typically contain around 15-20 calories per gummy, compared to the traditional protein bar or shake which clocks in around 200 to 300 calories per serving.
However, protein gummies can be easy to overeat. While they are a low calorie high protein snack, they still contain calories and should be consumed in moderation as part of a balanced diet.
How much protein do you need?
What to Look for When Choosing a Protein Gummy
The easiest way to get your hands on some protein gummies is to purchase them online or from a supplement store. When it comes to choosing the best protein gummies for your health goals, there are a few key factors to consider:
- Protein Source
- Sugar Content
- Quality Ingredients
- Brand Reputation
Look for protein gummies that use high-quality protein sources, such as whey protein or hydrolyzed collagen. These protein sources are easily absorbed by the body and provide all the essential amino acids needed for muscle growth and repair.
Some protein gummies may be high in sugar, which can negate the nutritional benefits of the protein. Look for gummies that are low in added sugars and use natural sweeteners like fruit juice, stevia, or monk fruit.
Check the ingredients list for any artificial flavors or colors, and aim to avoid gummies that contain corn syrup or other highly processed ingredients.
Look for a reputable brand that uses high-quality ingredients and has good customer reviews. Some supplement brands will even opt for a third party certification, which utilizes an outside source to verify the ingredients of the product.
How to Make Homemade Protein Gummy Bears
When it comes to making your own protein gummies, the process is relatively simple. You'll need to start by choosing a high-quality protein powder that fits your health and nutrition goals. Great protein powders to consider are whey protein isolate, casein protein, hydrolyzed collagen, pea protein, and BCAAs.
Next, you'll need to mix the protein powder with a few key ingredients to create the gummy mixture. This typically includes gelatin, water, and a natural sweetener like fruit juice, honey or stevia.
Once you've mixed the ingredients together, you'll need to heat the mixture on the stove until it reaches a liquid consistency. You can then pour the mixture into a silicone mold or an ice cube tray and let it cool and set in the refrigerator for a few hours. Once the gummies are firm, you can pop them out of the mold and enjoy!
Other Creative Ways to Boost Your Protein Intake
Protein powders and supplements make adding protein to your diet easier than ever. You can toss a scoop of your favorite protein powder into just about anything including: smoothies, homemade baked goods, mashed potatoes, oatmeal, pancake and waffle mix, etc.
But there are also many whole food sources that can help give you some added nutrition and a protein boost. Here are some poplar tricks of the trade to help increase your daily protein intake:
- Try Greek yogurt in place of traditional sour cream
- Sprinkle nutritional yeast on veggies or popcorn
- Switch to whole grain pasta and bread
- Add a scoop of chia, hemp, or flax seeds to your food
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