Protein Bars - Analysis and Buying Guide - 2023
When afternoon hunger strikes or you need a little pick-me-up before a workout, it's always a healthy idea to have protein bars stashed away in your desk or bag. The best protein bars give you fuel and they taste good too. However, not all protein bars are as healthy as advertised. Some have just as much sugar and calories as candy bars, so it's important to know what to look for on nutrition labels. You should choose protein bars with the right amount of protein, carbohydrates, sugar, calories, and fiber. With so many protein bars on the market, choosing the right one can be difficult.
At Real Indian, we help make shopping a little easier. We buy all of our products, so our recommendations are never biased. We consult with industry experts to deeply research the product categories we're considering, and we test the top contenders to ensure they meet the highest standards.
Ready to buy a box or two of protein bars? Check out the product list above for our five recommendations. For more information on how to choose nutritious and delicious protein bars that are right for your body, read on.
What does protein do for your body?
If you're wondering why a protein bar might be a better snack than a fruit or vegetable, it will help you understand the ways protein can benefit your body.
- Build Muscle
Protein is the most important component for the muscles in your body. Eating more protein can help build lean muscle mass and strength, so protein bars are particularly good if you're into weightlifting or lead an active lifestyle.
- Stimulates Metabolism
Increased protein intake has been linked to increased metabolism, increasing the number of calories burned daily.
- Reduces Appetite
Proteins are the most filling macronutrients, so they help you feel full longer than foods high in carbohydrates or fats.
- Supports Bone Health
Contrary to a common misconception, protein is not bad for your bones. In fact, it can help maintain bone mass, so you're less likely to experience osteoporosis or fractures.
- Lowers Blood Pressure
Several studies have shown that increased protein consumption can lower both systolic and diastolic blood pressure, thereby reducing the risk of heart disease.
- Injury Repairs
Because protein is such an important building block for body tissue, eating more after an injury can help you recover faster and easier.
- Maintains Physical Shape
If you're concerned about maintaining your fitness level as you age, eating more protein helps keep your muscles and bones strong when you exercise.
Benefits of Protein Bars
Although there are many high-protein foods and products on the market, there are several reasons why protein bars are a good choice.
- Easy to Pack
Protein bars are a convenient food to take on the go because you can easily stash them in a bag, purse, or pocket. They also don't require plates or cutlery to eat, and there's no need to refrigerate or heat them.
- Meal Replacement
If you're in a rush in the morning or don't have time to take a break during the day, a protein bar can replace your breakfast or afternoon snack. It will keep you satisfied and has many nutrients.
- Workout Boost
When you push yourself at the gym, eating a protein bar before you work out can give you energy and keep your blood sugar from crashing. It can also help your muscles recover after leaving the gym.
Variety of Flavor
Protein bars come in a wide range of flavors, and often contain tasty ingredients like whole nuts and dried fruit to make eating them as enjoyable as possible.
Other Features to Consider
- Protein Quantity and Origin
To get the full benefits of a protein bar, it must contain enough protein. Choose a bar that offers at least 5 to 10 grams of protein. To get the most bang for your buck, look for bars that offer 15 grams of protein.
The quality of the protein is also important. Look for bars that use milk or whey as protein sources. It's best to avoid soy-based protein bars, because they can upset your stomach.
- Total Calories
If you're trying to lose or maintain your weight, it's important to choose a protein bar that doesn't have too many calories. For snacks, look for a bar that has between 140 and 200 calories. If you plan on eating a bar as a pre-workout pick-me-up, it's best to have 170 to 300 calories. If you're trying to build muscle, or if you're eating a protein bar as a meal replacement, one with 300 to 400 calories is a good option.
- Fiber Amount
When choosing a protein bar, it's important to consider how much fiber it contains. Look for a bar with three to six grams of fiber. Fiber helps you feel fuller longer, maintain a healthy blood sugar level, and keep you regular.
- Total Carbohydrates
To serve as a healthy snack, a protein bar must be low in carbohydrates. Look for one with no more than 20 grams of carbohydrates. However, if you eat the bar after a workout, those with up to 30 grams of carbs can give you an energy boost.
Pay attention to the ratio of protein and carbohydrates, too. Ideally, you should aim for a 2:1 ratio of protein to carbohydrates, especially if you are looking to increase muscle mass. However, a 1:1 ratio may also suffice.
- Fat Content in the Diet
A protein bar should contain some healthy fats, but bars with high amounts of saturated or trans fat should be avoided. Make sure your protein bar contains no more than three grams of saturated fat per bar and no trans fat at all.
Ingredients
When it comes to protein bars, the ones with the fewest ingredients are usually the best. However, the quality of the ingredients also matters. Whole, natural ingredients are your best bet, so check the ingredient list for foods like nut butter, rolled oats, and dried fruit. Avoid protein bars that contain high fructose corn syrup, hydrogenated oils, and any kind of artificial sweeteners.
Taste
In addition to having the right nutrients and ingredients, a protein bar must also taste good, or you won't want to eat it. Fortunately, protein bars are available in a wide range of flavors, so there's bound to be an option that appeals to your palate. Some common flavors include peanut butter, chocolate, chocolate peanut butter, blueberry, coconut cashew, vanilla crème, and cookies and cream.
Protein Bar Tips
While a protein bar can work well as a meal replacement for breakfast or an afternoon snack, it's a good idea to pair it with a piece of fruit to ensure you have enough fuel to get you through the morning or afternoon.
If you want to make sure you have enough energy for your workout, eat a protein bar half an hour before you work out. You can even eat one during your workout if you start to feel sluggish.
A savory-tasting protein bar is an ideal substitute for a candy bar if your sweet tooth starts calling in the afternoon.
If possible, buy your protein bars in boxes that offer a variety of flavors. You're less likely to get sick from a taste that way.
FAQ
Que. Can Children Eat Protein Bars?
Ans. Protein bars are often a healthier snack for kids than granola bars. However, kids don't require as much protein as adults, so high-protein bars aren't a good choice. Look for bars with five or fewer grams of protein for kids.
Que. Can Protein Bars help me Lose Weight?
Ans. Because protein can boost metabolism and keep you feeling full longer, protein bars can be an effective part of a weight-loss plan. They're a good meal replacement for breakfast or snack, but make sure they're only 300 calories or less.
Que. Are the Protein Bars Gluten Free?
Ans. Not all protein bars are gluten free. If you're avoiding gluten, look for bars that state gluten-free on their labels.