Demystifying the Protein Bar Dilemma

We've all experienced it—the protein snack aisle at the supermarket, packed with a dizzying array of options, leaving us standing there for what feels like hours, trying to decipher the endless list of ingredients printed in the smallest of fonts (I usually take a screenshot with my phone so I can zoom in) so you can decide which protein bar is the best for you. The popularity of protein snacks has skyrocketed, and rightfully so, considering their convenience and nutrition. But fear not! We'll guide you through the process of choosing the ideal protein bar based on your specific needs, whether it's a snack, pre-workout boost, or post-workout recovery. We'll explore the various ways protein bars can be useful, what to look out for, what to avoid, and whether they can be enjoyed daily or occasionally as meal replacements. 

The Protein Snack Craze: Choosing the Perfect Bar

The best way to start is by figuring out what it is that you want from your protein bar, this will help point you in the right direction:

Healthy Snacking.   If you're selecting a protein bar as a snack, focus on a balance of macronutrients. Look for a moderate protein content (around 10-15 grams) combined with healthy fats and fibre. This combination will provide sustained energy and keep you satiated between meals. They can also be your go-to alternative to appease your sweet tooth or curb cravings. 

Pre-Workout Boost.  When using a protein bar as a pre-workout snack, opt for one with a slow releasing carb content or complex carbs like soluble fibre to provide slow releasing and sustained energy for lifting or endurance workouts, while HIIT and cardio training don’t require as much from your protein bar. Look for bars with a decent protein content (15-20 grams) to support muscle preservation and repair.

Post-Workout Recovery. Post-workout protein bars should contain a higher protein content (20+ grams) to aid in muscle recovery and growth. Look for bars that also include a small amount of carbohydrates to replenish glycogen stores and facilitate optimal recovery.

The Versatility of Protein Bars

Protein bars are not limited to just being snacks or workout companions. Here are a few other ways protein bars can be useful:

On-the-Go Nutrition. Protein bars are a convenient option for those busy days when finding time for a proper meal is a challenge. They provide a quick and nourishing option to keep you fueled and prevent you from making junky food choices, but make sure that the bars have at least 10 to 15 g of fat from quality sources to last you until your next proper meal.

Weight Management. Protein bars can be a valuable tool in weight management. They offer a satisfying combination of protein, fibre, and healthy fats that can help control appetite and prevent overeating.

What to Look Out For in a Protein Bar

Always, always, always read the ingredients on your protein bar or ball before making your selection:

High-quality protein sources. Opt for bars that contain protein derived from sources like grass-fed whey, egg white, collagen, pea, hemp or brown rice. These provide essential amino acids and are easily digestible. Additionally, look for bars with a protein content of around 10-20 grams, depending on your dietary needs and activity level.

Natural sweeteners. Always look for natural and whole food alternatives like honey, dates, monk fruit extract or maple syrup to satisfy your cravings for sweet treats or dessert.

Healthy fats. Seek out bars that contain healthy fats from ingredients like nuts, seeds, or coconut oil. They not only bring about satiety, but provide a steady release of energy. Plus, healthy fats are essential for nutrient absorption and hormone regulation.

Fibre content. Check for a decent amount of dietary fibre, which aids in digestion and helps keep you fuller for longer. Look for fibre sources such as oats, chia seeds, flaxseeds or tapioca, bamboo and/or acacia fibre. Aim for bars with at least 3-5 grams of fibre per serving to promote gut health and regulate blood sugar levels.

What to Avoid in a Protein Bar

Don’t be fooled by the wholesome packaging and the grams of protein listed on the bar, make sure you look out for the following: 

Artificial Additives. Avoid protein bars with artificial or ‘natural flavours’, colours, fillers, gums and preservatives. Artificial sweeteners like aspartame or sucralose or even sugar alcohols like Xylitol, Erythritol, Sorbitol and Maltitol can have unpleasant side effects on your gastrointestinal system because they are not digested in the same way as sugar; they aren't fully absorbed by the body as they pass through. So instead the bacteria in your small intestine ends up fermenting these carbohydrates causing indigestion, gas and bloating and if you consume too much of them they can have a laxative effect. And to top it all off, they have a horrible aftertaste.

High Sugar Content. Excessive amounts of added sugars can lead to energy crashes and unwanted weight gain. Opt for bars with minimal added sugars or natural sweeteners.

Unhealthy Fats. Avoid bars that contain hydrogenated oils or trans fats. These unhealthy fats can increase the risk of heart-related issues and should be avoided.

For Daily Consumption or Meal Replacement

Protein bars can be enjoyed daily as a snack or occasionally as meal replacements, but it's essential to keep a few things in mind:

• Protein bars should be part of a healthy and balanced diet and consumed in moderation. 
• Choose protein bars with clean and natural ingredients.
• Make sure the protein bars have at least 10g to 15g of good quality protein and healthy fat to keep you feeling full for longer.
• It’s important to prioritise whole foods for main meals whenever possible as they offer a greater variety of nutrients and minerals and they offer a more satisfying eating experience. 

Yours in Health,  Lana