You’re rushing out the door on a busy morning and don’t have time to make breakfast, so you grab a protein bar. Or you’re swamped at work and don’t have time to take lunch, so you grab a protein bar. Or maybe you need something to eat before or after a workout. Whatever the reason, protein bars can be an easy, convenient, and tasty meal or snack. But with so many options available, choosing the right one for your needs can feel overwhelming.
How to Choose a Protein Bar
First, decide how you’ll be using the bar. Is it a meal replacement, or a pre- or post-workout snack?
For those of us doing a hardcore workout, a pre-workout bar may help provide the protein and nutrients needed to fuel your body. You should look for a bar that is low in fat, and contains a moderate amount of protein and fiber. The bar should also contain carbs that are quickly absorbed to fuel your muscles during a strenuous workout. Avoid high-fat and high-fiber bars before a workout, as they can cause stomach cramps and delay carbohydrate absorption.
For post-workout recovery, choose a bar that contains both carbohydrates and protein to support muscle repair and recovery. The protein should come from high-quality sources that contain a complete amino profile, such as whey and casein isolate, or egg protein. For plant based eaters, look for protein sources that combine multiple plant proteins (e.g., peas, rice, beans, seeds, soy) to ensure a complete amino acid profile.
If you’re using a protein bar as a snack to tide you over until your next meal, or as an occasional meal replacement, you need to check some key nutrients on the label. For a snack, look for bars that are under 200 calories, contain at least 8 grams of protein, and low in added sugar and saturated fats while being high in fiber. Protein and fiber work together to curb hunger and keep you satisfied.
If you are using a protein bar as a meal replacement (which we do not suggest doing on a regular basis), look for bars with at least 250 calories, low saturated fat and added sugars, and at least 15 grams of protein and 3 grams of fiber per serving.
General Considerations When Choosing a Protein Bar
- Choose a bar with more grams of protein than sugar.
- Consider the protein source. If you prefer plant-based or vegan options, a nut- or seed-based bar is likely best.
- Check the total calorie count.
- Be mindful of sugar alcohols. Some people are sensitive to sugar alcohols, which can cause bloating, gas, or diarrhea.
- Look for bars with at least 8 grams of protein per snack bar and at least 15 grams of protein per occasional meal replacement bar.
- Look for at least 3 grams of dietary fiber per serving.
- Choose bars with low saturated fats (less than 3 grams per serving).
Not all protein bars are as nutritious as they seem, so reading the Nutrition Facts label is essential. When choosing a bar, consider how it fits into your diet and overall nutrition goals to make the best choice for your health.
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