Not all protein bars are created equal!
This is especially important when you have goals of improved performance in the gym or fat loss.
Sometimes protein bars actually resemble chocolate bars and pack a big caloric punch. So even though you have good intentions and you’re trying to make a healthy choice, you might as well choose an Oh Henry bar or some other energy bar.
“A chocolate bar won’t support my goals!” you might say. And that’s true—so don’t let a “protein bar” trick you into eating more sugar and fat than you want to.
For snacks and post-workout nutrition, I always encourage clients to prioritize whole foods they prepare at home. But sometimes you need to have a quick snack or meal option available.
Here are my criteria for protein bars when I need to use them to stay on track:
Protein Ratio
I need the protein to account for about 30-40 percent of the calories in the bar.
So if a bar is 200 calories, I want to see about 20 grams of protein—even more if possible. Anything less puts the product more in the “energy bar” category and leaves a gap with my protein intake for that meal—and possibly for the day.
And keep an eye on the sugar and protein. Get this: A 57-gram Oh Henry bar has 5 grams of protein and 26 grams of sugar. And a 52-gram RXBAR has 12 g of protein and 14 grams of sugar. Both options have more sugar than protein!
If I am desperate, I can eat two high-protein bars for a mini meal, so I take in about 40 grams of protein, and 400-500 calories. This is not ideal because you don’t have much “food volume,” and it’s not super high quality food, either. But sometimes you need to do the best with what you have, and this is a better option than a bag of chips and a Gatorade.
Ingredients
I like to see a label with minimal ingredients and ingredients I understand. This cuts down on GI distress. I know I tolerate whey protein well, so this is the first ingredient I want to see on the list. I also like to see about 3 grams of fibre per serving. It’s a protein bar, so I know there will be some preservatives added, as well as artificial sweeteners. Unless I am planning to make my own protein snacks at home, I can accept this when choosing my protein bar.
Sugar alcohols can cause gas and uncomfortable bloating, and they can have a laxative effect. If you’re sensitive, you might want to skip protein bars altogether and look for something like beef jerky.
My Recommendation
I’ve tried a few different protein bars over the years, and my personal favorite right now is the Built Bar.
Most bars are about 50 grams. They have:
- 17 grams of protein (so they tick that box)
- 5 grams of fibre (another win)
- 12 grams of sugar
The bars are low carb and low fat, which keeps the caloric intake to just 130 calories per serving.
I can pair this with an apple or banana and maybe some cheese for a quick, nutritious snack.
Protein bars shouldn’t be a default solution every day to increase your protein intake. Preferably, you’re sourcing protein from whole foods such as lean meat, dairy and legumes, and using supplements to increase your intake when you’re in a hurry.
Protein bars are a very reasonable solution on busy days when you need to make a positive choice in a time crunch and you don’t have any perfect options.
Just don’t get tricked into eating a high-calorie chocolate bar masquerading as “healthy food.”
