Kirkland protein bars... “Net” carbs

(Greg) #1

Hey all. Long time reader, first time poster. I typically eat a pretty “clean” keto for the most part. Recently I have gotten back to working out (lifting weights 3x a week, walking/hiking as much as I can)and have been using Kirkland (how can you not love Costco) protein bars. I had been weary of eating much at all in the way of protein supplements as I would much prefer a juicy ribeye/ny, but find these very convenient for after weight lifting on my lunch break ( I had been fasting while at work but feel the need to get some protein in post workout). I felt good about the ingredients for the most part. Sweetened with erythritol and stevia and packed with fiber. But the high “gross” carb count freaks me out. I had been keeping under 20g total carbs very easily. 22 total, 15 fiber, 4 erythitol. 3g “net”.

I quit testing ketones as I did in the past because I don’t see the need. I am in a good rhythm eating wise, I feel good, and am slowly but surely reaching my fitness goals.

Is there really a need to get the protein in me post workout? Or would I be better off continuing to fast until dinner? Curious to hear the groups thoughts.

Thanks!!!

(Robert C) #2

If I was eating a non-trivial amount of fake food that tastes great and has a label that is questionable - that is exactly when I would start seeing the need to measure for ketones.

(Robert C) #3

I think this would matter if you were trying to accelerate getting into ketosis / fat adaptation.
That would be where extra fasting would help if you weren’t already.

If you are already fat adapted and consistently in ketosis - no need to fast and might be better to take care of a little post workout hunger instead of letting it get out of hand (if you are the type where that can happen).

(Greg) #4

I had the same thought as I wrote the post. Thanks for the input.

(Full Metal KETO AF) #5

There are lots of weight training threads and discussion about applications of keto to weightlifting and pre and post workout eating. I think I have seen a lot lately about the chowing on protein post work out within a short window as bro science. It’s takes time for protein to break down in your digestion to become available. And there’s always protein recycling going on during healing I think. Best look in on the weight training crowd. :cowboy_hat_face:

(You've tried everything else; why not try bacon?) #6

I believe that the more recent research suggests it’s not necessary.

As far as caloric intake matching expenditure, one study I read determined that intake and expenditure don’t usually match on any given day, but that over a week intake and expenditure matched pretty closely. I would not be surprised if the same sort of deal applied to protein intake, as well.

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #7

If you are working out just to maintain a healthy lifestyle, there is no need to worry about when you get your protein. If you’re bodybuilding (versus stremgth training/weightlifting) then there is still no reason to time your protein intake, as the “anabolic window” has been largely disproved. But if you are bodybuilding, then an increase in protein would benefit you.
I’m serious in my workouts, and still fast until 4pm every day.

(Joey) #8

… agreed in broad terms. But I would think that a healthier source of “whole” protein is the best path forward. If you’re trying to build muscle, eat meat. Timing is probably not nearly as important as quality.

Costco is a great place. But not for getting your protein in a plastic bucket (unless it’s a bucket of steak).

(K-9 Handler/Trainer, PSD/EP Specialist, Veteran) #9

Healthy and unprocessed protein is always better. But, leaner cuts are not always the best either. Most use “healthier” synonymously with “leaner”.
There are very good quality protein supplements as well, but the Leucine will spike your insulin as effectively as carbs will.

(Joey) #10

Agreed! And you’re right that “leaner” should not mean “healthier” - at least around here. I’m assuming that sufficient animal fat is being consumed, ideally as part of the meat serving.

In general, any kind of stand-alone supplement unnerves me.

Personally, the only supplement I’m now taking - in addition to heavily salting most of my food - is to spike my daily hydration with yet another load of sea salt along with some magnesium citrate.

Frankly, I don’t like the idea, but it seems to work (for me, anyhow) at maintaining decent hydration + electrolytes.

Just got another comprehensive metabolic panel blood test done to confirm such things are hovering within the “normal” zone. Perhaps my body is simply excreting the excess I’m ingesting. But if nothing else, this offers some comfort that these additional sources of sodium/magnesium/potassium are not causing problems. Otherwise, I’d be happy to stop.

As for protein, I stick with what I can comfortably eat. Taking protein supplements is likely to bypass your sense of satiety for whole sources of protein. If at all possible, better to allow your taste buds and hunger levels signal you as to how much of the only two key macronutrients you really need … fat and protein … and get the rest of the noise out of the whey [see what I did there?] :wink:

(KCKO, KCFO 🥥) #11

Looks like they are using bad math.

I stay away from those type bars. So easy to make your own protein bars or fat bombs if you feel a real need to refuel after working out. I love Costco for many things, but I stay away from processed bars. If I need a pick me up or just want something in my coffee in the mornings. there is a Keto MTC powder with collagen, that can be added to any beverage, I use chocolate so add to coffee and tell myself I am drinking a great mocha, because it tastes as good as any I have gotten at a cafe.
Orgain, here is the nutrition label.

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