Whether it's for on-the-go fuel, post-workout recovery, or a satisfying snack to keep us going, protein bars are convenient options for individuals looking to optimize their nutrition. Being packed with protein, these bars are made to provide us with a quick boost of nutrition. However, not all protein bars are created equal.
In this blog post, we will explain why that is, what we look for in a protein bar, a few things to avoid, and some of our top picks for protein-packed snacks in today’s market.
What Nutritionists Look For in a Protein Bar
While enticing packaging and bold claims may catch our eye, the true measure of a protein bar lies in its nutritional composition. As a consumer, it is important to check labels and ingredients when choosing a protein bar that aligns with your nutrition and fitness goals. Here are the first things we look at when buying bars:
Protein Content and Macronutrients
Of course, we are grabbing protein bars because we are looking for protein! Focus on bars with at least 10-15 grams of protein per serving. This is essential for muscle growth and maintenance, and helping us get satisfaction from the bar. Inadequate protein (which usually means higher carbs or fat) will leave us wanting more from our snack and looking for something else within the hour.
Again, not all bars are created equal. Some will be marketed as “protein bars” or “high in protein” and come with 8 grams or less per serving, so it is essential that we check the label to see how much protein we are getting per serving.
Clean Ingredients
Along with ensuring adequate protein content, it is equally important to choose a protein bar that contains clean ingredients. Which typically means looking for a short list of five to ten ingredients that are easily pronounceable and ideally sourced from whole-food sources themselves
Incorporating high-quality protein in from whey, soy, pea, or brown rice protein in your bar ensures a complete range of essential amino acids. Our top picks also feature ingredients like peanuts, almonds, cashews, dates, tapioca, cocoa, sea salt, and honey.
Fiber
Fiber plays a vital role in digestion, satiety, and overall gut health. Bars that provide at least 3-5 grams of dietary fiber per serving will keep you feeling fuller longer, will regulate blood sugar levels, and support a healthy digestive system.
While consuming fiber throughout the day is beneficial for muscle growth, it's important to note that excessive fiber intake around training can impede the digestion of essential nutrients from your protein bar, which are crucial for recovery and muscle growth.
What to watch for
Sugar alcohols or alternative sweeteners
To keep sugar content low and maintain sweetness, manufacturers frequently incorporate sugar alcohols or alternative sweeteners in protein bars. It's important to note that these sugar alternatives can potentially cause discomfort to individuals with sensitive digestive systems. We advise exercising caution when consuming sugar alcohols and recommend consulting with a dietitian or nutritionist for managing symptoms. If you are looking for low-carb protein bars, we recommend stevia or monk fruit extract, as they have shown to have less of a disruptive impact.
Excessive fat or carbohydrates
Each of our needs differ and the bars we choose should match those needs. Endurance athletes require more carbohydrates, while strength-based athletes need to emphasize protein.
5 Nutritionist-Approved Protein Bars
RX bars
Overall, RXBAR’s are one of the best in the market. They check all the boxes with over 10 grams of protein, 5 grams of fiber, no added sugar, and all clean ingredients. Use these as a day-time snack to maintain energy or a quick bite post-workout. Just be ready to clean your teeth! These bars are a little chewy due to the use of dates.
Gomacro Bars
Another one that checks many boxes and is a Low-FODMAP, nutritionist-approved protein bar. Gomacro bars are slightly higher in carbohydrates and lower in fiber than most bars on our list, making them a better option to include around training. The variety of nuts used in their plant-based bars keeps things interesting and ensures something for everyone.
Promix crisp bars (more of a treat but great macros for quick fuel)
More of a “treat”, these whey-based protein bars are sure to satisfy any sweet cravings post-workout. With 15 grams of protein and under 5 grams of added sugar, these bars provide great nutrition in a compact snack.
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88acres
Vegan, organic, minimal ingredients, and 12 grams of protein; these seed-based bars are a great option for those in search of a nutrient dense, plant-based protein bar. However, with all of those seeds comes a bit of fat, and although healthy, these can be a little heavy if used around training.
Aloha Bars
Another organic, plant-based protein bar with clean ingredients. Aloha’s protein bars are a great post workout option with 14 grams of protein and a moderate amount of fat and carbohydrates. Their bars also contain 10 grams of fiber per serving and use monk fruit for their sweetness.
Honorable mentions
Elemental (lower in protein but clean, organic ingredients. With ingredients like lion's mane, chaga, reishi, and ashwagandha they are claimed to have positive effects on our ability to manage stress.
Trubar (great taste and texture, more of a treat as it can be high in fiber which is not essential post workout)
KIND protein (higher in fat and simple sugars, often include less desired ingredients than our top listers)
Perfect bars (slightly longer list of organic ingredients that include a dried food powder that helps boost their micronutrient content. However, better for meal replacement as they are high in calories and fat)
Conclusion
Protein bars can be a convenient and nutritious addition to your diet, whether you're looking to fuel your workouts, curb hunger, or meet your protein needs on-the-go. By considering factors such as protein content, ingredients used, sugar and fiber, you can make informed choices when selecting the best protein bars for your goals and preferences.