Eating sufficient lean, healthy protein has always been important to meeting fitness and strength goals, and for many, a protein bar is a quick, easy, and convenient way to ramp up your daily protein intake and ensure you feel full and satiated.
There are tons of options on the market, and some protein bars are tasty, contain great nutrients, and are designed to boost energy and stamina. However, others are packed with sugar, don’t contain anywhere near as much protein as you might think, and aren’t entirely transparent in their marketing!
Given that my personal training clients often ask whether protein bars are ‘good’, how well they fit into their nutrition plans, and whether I’d recommend them, I’ve decided to put together this quick, informative guide to help you make your own, informed decisions.
Protein Bars as a Tool for Better Health, Fitness and Well-Being
The sports industry is vast, and if you’ve ever visited any commercial gym or a ‘wellness’ section in a supermarket, you’ll find everything from protein bars and shakes to creatine powders and gummies, fat burners and BCAA drinks. The trick is to pick products that are genuinely beneficial, align with your goals, and fit into the rest of your lifestyle and training.
Here are some of the reasons a huge proportion of fitness devotees will always have a stash of protein bars in their kitchen cabinet or gym bag:
- Protein is undoubtedly essential whether you want to build muscle mass or lose weight. It’s filling, slows digestion, and can help you stick to a reduced calorie diet – especially if you’re eating high protein and high fibre bars.
- Many of us don’t eat enough protein, with the recommended daily intake set by the British Heart Foundation being 0.75 g of protein for each kilo of body weight. That means the average man needs to consume 55g a day, and the average woman needs 45g.
- It’d be impossible to write a complete ingredient list since there are thousands of potential inclusions, but bars with dried fruits, nuts, and desiccated coconut tend to have high amounts of vitamins like B12 and a good amount of fibre, which is just as vital for long-term health.
The ideal daily intake is equivalent to about two portions of meat, fish, or an alternative like tofu or nuts. If you’ve tracked your macros, you’ll have a much better idea about how close you are to meeting your protein goals—and will know that it’s sometimes tough to eat enough protein, especially if you’re reliant on convenience foods.
Potential Drawbacks of Using Protein Bars to Hit Your Macros
Onto the pitfalls, and as I’ve already hinted, the convenience of a protein bar doesn’t necessarily mean it’s the best option out there. Most protein bars aren’t anywhere near harmful, as such, but aren’t quite as healthy or beneficial as you might assume.
Many protein bars, for instance, contain large amounts of sugar, are stacked with calories, and can be designed as meal replacement bars rather than a quick snack. They might also contain modest amounts of protein, which means another option like Greek yoghurt or hard-boiled eggs would be a much better solution.
If you regularly eat protein bars that have a similar amount of sugar content as a chocolate bar, you may not be doing yourself any favours, particularly if you’re trying to manage your body weight or eating other high-sugar food and drinks that don’t have any health benefits.
Leaner protein bars with fewer overall calories per serving might also contain artificial sweeteners to mimic that chocolatey taste, so if you have sensitivities or need to cut down on sweeteners and colours, it’s worth taking a second look at the ingredient list on the back.
Why Is it Better to Eat Healthy Whole Food Snacks Over a Protein Bar?
One of my fitness philosophies is that the ideal programme shouldn’t feel like an endless series of sacrifices. Training and the nutrition that goes into it should be fun, challenging, variable, and something that helps you feel stronger and more confident in yourself.
This also applies to your food. Although whole foods have more nutritional benefits, are less processed, and don’t contain any hidden ingredients, I recognise that this might be unachievable or only possible some of the time.
That said, there are probably more high-protein snack options out there than you might realise! I mentioned Greek yoghurt and eggs, but you could also try nuts – with most packets of peanuts containing about seven grams of protein, tuna, peanut butter and apple or celery, cheese sticks, cottage cheese, chia puddings, edamame beans or overnight oats depending on your preferences.
How to Choose Convenient Protein Bars That Won’t Compromise Your Progress
The takeaway is that protein bars are a great option if you’re short on time, busy working, or want a snack between the end of your day and hitting the gym, but they’re not created equal and doing a little research will help you see which are the right options. I’d suggest you:
- Check the protein content rather than relying on the name or brand. Ideally, you’re looking for 10 grams of protein per serving as a minimum.
- Avoid protein bars with over 5 grams of sugar – this might also be shown as a number of teaspoons (tsp) and is the same as around 1.25 tsp.
- Look at your calorie intake and nutrition plan and ensure that your protein bars aren’t tipping you over your daily allowance. It’s also wise to avoid very low-calorie bars that will not keep you full until your next meal.
- Opt for protein bars with a good level of fibre, around three to five grams.
Real, whole foods are the gold standard, but it’s unrealistic to think we all have time for meal prep, can pop back home to pick a snack from the fridge, or won’t ever find ourselves cut short, hungry and lacking the energy to train without eating.
You can, of course, eat protein bars now and then without any issues. Provided you make smart choices and don’t put too much reliance on the wrapper, you’ll find some tasty flavours that you’ll genuinely enjoy eating.
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