If you’ve been down the grocery store isle or follow nutrition influencers on social media, you most likely have seen endless options of protein bars. Most brands boast about the high protein amount and low sugar content but often leave out the fact that they are ultra- processed which do not supply the nutrients your body needs to get from a meal or to recover from exercising.
Why focus on protein?
Post-workout and throughout the day, your body needs protein to help repair and rebuild muscle. After eating a protein-rich food, your body breaks it down into amino acids to be used for various functions, such as building muscle, regulating your immune function, and a small amount is used for energy during exercise. Your body needs 20 different amino acids to function properly but only nine amino acids are essential, meaning you have to get them through your diet.
How much protein do you need?
Recommendations regarding the optimal protein intake should be individualized and not a “one- size- fits all” approach. General recommendations are to eat adequate amounts, approximately 20-40 grams (g), every 3 to 4 hours throughout the day, to maximize recovery and muscle gains. Eating just a palm size of chicken provides approximately 20 g of protein.
After a hard training session or long endurance workout, eating approximately 0.25-0.4 g of protein per kg body weight, is recommended to aid with muscle recovery as well. For example, if you weigh 150# (68 kg) you may need to eat 17 to 27 g protein post hard training, but only if you delay eating a meal within an hour after exercise.
Why choose a protein bar?
It’s always best to eat whole foods rich in protein found in eggs, milk, meat, tofu, nuts, nut butter, beans, or yogurt that do not contain ultra-processed ingredients as often found in protein bars; however, when you’re unable to eat a quality meal or snack from whole food, this may be a time a protein bar can be a quick and easy option as part of a well-rounded snack or meal.
What ingredients should I avoid in protein bars?
Added sugars and fats. Some bars can contain up to 20 grams of added sugar or artificial sweeteners, including high-fructose corn syrup and oils, like palm oil, that keep the bar from falling apart. It’s almost like indulging in a candy bar disguised as a healthy snack!
Sugar Alcohols. Sugar alcohols, listed as mannitol, sorbitol, erythritol and xylitol are added to protein bars to lower the added sugar content. Sugar alcohols are slowly digested, they have more time to feed bacteria in the gut, which can lead to fermentation and produce excess gas. This can pull extra water into the colon causing gas, diarrhea, and abdominal bloating.
What ingredients should I look for in protein bars?
If you are in a pinch and choose a protein bar as an option to either supplement a meal or as a recovery snack post workout, it’s important to not just look at the protein amount, but to read the ingredient list and nutrition facts to make the best choice.
Look at the ingredient list:
Choose bars without sugar alcohols: such as erythritol, sorbitol; unhealthy fats, palm kernel oil; and artificial sweeteners, such as sucralose or aspartame.
Nutrition Guidelines for Choosing Protein Bars:
Total Calories: Less than 250
Saturated fat: Less than 3 g
Total carbohydrate: 15-40 g
Dietary Fiber: 3-10 g
Added sugars: Less than 8 g
NO sugar alcohols
Protein: 6-15 g
Example of Unhealthy Protein Bar:
Example of Healthier Protein Bar:
Take Home Message:
Opt for less ultra-processed protein bars and focus on whole food protein options like meat, eggs, milk, yogurt, tofu, nut butter, beans, and nuts.
Choose bars containing both carbohydrates and protein to aid with muscle recovery post-exercise.
Read the ingredient list carefully. Avoid sugar alcohols, palm oils, excessive amounts of added sugars, and artificial sweeteners.
Be mindful of the frequency of eating protein bars. Don’t replace a whole meal with eating just a bar. Pair a bar with a piece of fruit, vegetables, and whole grain crackers to balance the nutrients in your diet.
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