How Much Protein to Eat to Build Muscle

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The second thing to look for in a bar or shake is the sweetener, which should be either monk fruit or Stevia. “Neither one of these sweeteners affects your blood sugar level. All other sweeteners—fructose, saccharin—they all affect your blood sugar level,” Logan says. Spiked blood sugar causes the pancreas to release insulin, and insulin is associated with weight gain.

The third thing to look for is a low-carb bar or shake—don’t waste your carbs on a supplement. Get them in real food, like whole grains. Which leaves Logan’s recommended bars: Quest bars and One bars, both of which are low on carbohydrates. Stash a few in your work bag or pick up one at the gym. They’ll get your muscles healing.