Protein bars have become an increasingly popular snack and meal replacement option over the past several years. Packed with protein and low in sugar, these portable bars seem like a healthy choice. But are protein bars really good for you? Let’s take a closer look at the pros and cons of protein bars.
The pros of protein bars
There are several potential benefits to eating protein bars:
- High in protein. Protein bars can contain anywhere from 10-30 grams of protein per bar. Getting adequate protein is important for building and maintaining muscle mass, supporting weight management, and keeping you feeling fuller for longer.
- Portable. Protein bars are shelf-stable and compact, making them an easy grab-and-go option for busy lifestyles. They can be useful pre- or post-workout snacks, or emergency food sources when you don’t have time for a meal.
- Nutrient-dense. Many protein bars provide a good amount of nutrients in a small package. Look for bars with ingredients like nuts, whole grains, and dried fruit that supply fiber, healthy fats, and other important vitamins and minerals.
- Curb cravings. The protein, fiber, and healthy fats in protein bars may help keep cravings in check. Protein bars can be a better choice than candy or other sugar-laden snacks when you need something sweet.
- Support weight management. Protein is one of the most satiating macronutrients, meaning it helps keep you feeling fuller for longer. This can support weight management efforts for some people.
- Plant-based options. Vegans and vegetarians can find options made with plant proteins like soy, peas, brown rice, or hemp.
The cons of protein bars
However, there are some potential downsides to frequent protein bar consumption as well:
- High in processed ingredients. Many protein bars contain a long list of processed ingredients like corn syrup, artificial sugars, stabilizers, and preservatives.
- High in sugar. While protein bars tend to be lower in sugar than traditional candy bars, some still have up to 15-20 grams of added sugars per serving. Too much added sugar is linked to increased risk of obesity, heart disease, and other health issues.
- May cause gastrointestinal issues. Protein bars are commonly high in fiber and sugar alcohols, ingredients that can cause gas, bloating, and diarrhea in some people.
- Often high in calories. With 200-300 calories per bar, it’s easy to overeat calories if you consume multiple bars per day, especially if you don’t account for them as “real” food.
- Lack nutrients found in whole foods. Unlike high-protein whole foods like Greek yogurt, eggs, and meat, protein bars are manufactured foods with fewer overall nutrients.
- Contains common food allergens. Protein bars often contain major food allergens like milk, soy, peanuts, and wheat. This makes them unsuitable for people with certain food restrictions.
- Environmental impact of protein sources. The whey and soy proteins used in many protein bars come from animal agriculture and monocrop farming, which contribute to climate change, among other environmental issues.
How to choose a healthy protein bar
Not all protein bars are created equal when it comes to nutrition. Here are some tips for choosing a protein bar with quality ingredients:
- 10-15 grams of protein
- Less than 5 grams added sugar
- At least 3 grams of fiber
- No more than 200-250 calories
- Short ingredient list with whole foods
- Minimal artificial additives like colors and preservatives
Look for bars made primarily from things like nuts, seeds, whole grains, and dried fruit instead of processed proteins and binders. Steer clear of bars that list sugar in the first few ingredients.
Healthy homemade protein bars
Making your own protein bars is another great option for controlling what goes into them. Here is a simple healthy recipe to try:
Ingredients:
- 1 cup pitted dates
- 1/2 cup almond butter
- 1/2 cup raw almonds
- 1 scoop (25g) vanilla plant-based protein powder
- 1/4 cup finely shredded unsweetened coconut
- 2 tbsp chia seeds
- 1 tsp vanilla extract
- Pinch of sea salt
Instructions:
- Pulse the dates in a food processor until they form a sticky paste.
- Add the almond butter, almonds, protein powder, coconut, chia seeds, vanilla and salt. Process until the mixture is well-combined.
- Line a loaf pan with parchment paper. Press the mixture evenly into the pan using damp hands or a spoon.
- Refrigerate for at least one hour before slicing into bars.
- Store leftover bars in an airtight container in the refrigerator for up to one week.
These homemade bars contain just 8 grams of sugar, 10 grams of protein, and 5 grams of fiber per serving. Plus you can modify the recipe to suit your taste and dietary needs by using different nuts, oils, and protein powders.
Should you eat protein bars every day?
Can you eat protein bars as a daily snack? An occasional protein bar is fine for most healthy adults as part of a balanced diet. But daily protein bar consumption may not be ideal due to the downsides discussed earlier, including high sugar, calories, and processed ingredients.
Eating a protein bar every day could also displace intake of more nutritious whole foods in your diet. For example, snacking on a protein bar instead of fruits, vegetables, or yogurt could mean missing out on important vitamins, minerals, and antioxidants.
Research also suggests that overdoing protein intake above the recommended daily amount (46 grams for women, 56 grams for men) provides no benefit and may even be harmful long-term for kidney function.[1]
For best results, enjoy protein bars in moderation as part of an overall healthy and active lifestyle. Limit yourself to 1-2 protein bars per week and alternate them with whole food snacks to obtain a balance of protein, fiber, vitamins, and minerals.
Are protein bars good pre or post workout?
Protein bars can be a convenient way to get protein in around workouts. Consuming protein after exercise helps stimulate muscle protein synthesis, which aids recovery and growth.[2] Many experts recommend eating 15-25 grams of protein within one hour following a workout.
Look for a bar with 10-15 grams of protein and little added sugar. Whole food options like Greek yogurt, cottage cheese, or hard boiled eggs are also excellent post-workout protein sources.
Before a workout, a smaller amount of protein paired with carbs is ideal for energy. A bar with about 5-10 grams of protein and some nutritious carbs from oats or fruit can work well.
However, protein bars are not essential pre or post workout. Getting sufficient protein at meals throughout the day is more important overall.
Protein bar alternatives
If you grow tired of protein bars, there are plenty of other options that make smart grab-and-go snacks and mini meals. Here are some ideas:
- Greek yogurt or cottage cheese with fruit
- Nut butter and apple slices
- Hard boiled eggs
- Edamame
- Tuna or chicken salad wrapped in lettuce
- Roasted chickpeas
- Beef or turkey jerky
- Protein shakes
Choose snacks that combine protein, fiber, and healthy fats to promote satiety and sustained energy levels. Avoid options like chips, cookies, sugary granola bars, and sweets which can lead to crashes later.
The bottom line
Overall, protein bars can be a handy way to boost your protein intake when convenience and portability are priorities. But they shouldn’t completely replace whole foods in your diet. Use caution with ingredient quality and avoid over-reliance on processed bars.
The healthiest approach is to eat a balanced diet focusing on whole foods like fruits, vegetables, lean proteins, dairy or plant-based alternatives, beans, lentils, whole grains, and healthy fats from nuts, seeds, and oil. Pair these with an occasional high-quality protein bar instead of seeing bars as staple items.
This ensures you get sufficient protein for muscle repair, satiety, and metabolism, along with the wide range of vitamins, minerals, fiber, antioxidants, and healthy fats your body also requires on a daily basis.
| Pros | Cons |
|---|---|
| High in protein | High in processed ingredients |
| Portable | High in sugar |
| Nutrient-dense | May cause GI issues |
| Curb cravings | Often high in calories |
| Support weight management | Lack nutrients in whole foods |
| Plant-based options | Common allergens |
References
- Friedman, A. N., Ogden, L. G., Foster, G. D., Klein, S., Stein, R., Miller, B., … & Hill, J. O. (2012). Comparative effects of low-carbohydrate high-protein versus low-fat diets on the kidney. Clinical Journal of the American Society of Nephrology, 7(7), 1103-1111.
- Schoenfeld, B. J., & Aragon, A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1).