Protein Bars: The Good, the Bad, and the Ugly

When you think about protein bars, what comes to mind? Convenience? Recovery food? Quick energy? While whole foods are preferred to get in overall balanced nutrition, protein bars can provide quick sources of all of the macronutrients (carbs, protein, and fats) as well as an additional burst of micronutrients (vitamins and minerals) when you are in a pinch. However, it is important to pay close attention to what exactly is in your protein bar when making your choice.

What's In Your Protein Bar?

Protein

When taking a closer look at protein bars, the most obvious ingredient to take note of is the protein source and content of the bar. Protein itself is broken down into amino acids in the body, which can be used to repair, recover, and build up muscles and support the immune system. Branch chain amino acids (or BCAAs, leucine, isoleucine, and valine) are used to promote the highest rates of muscle protein synthesis and are preferred post-workout. Look for a bar that contains 15-20 grams of protein per bar.

What to Look For:

Carbohydrates and Sweeteners

Carbohydrates always seem to get a bad rap. And when it comes to protein bars, "0 grams of sugar" or "low-carb" are familiar labels on many popular bars out there, as they try to entice consumers into thinking they are a better product.

Full disclosure from a dietitian: In reality, some carbs are actually good to help replenish glycogen stores and repair muscle, not to mention, they give flavor to protein bars. On the flip side, we don't want to just have a bar with straight carbohydrate that spikes and drops our blood sugar. When investigating the label for the carb content of the bar, look for a balanced ratio of carb to protein. When evaluating added sugars in a bar, remember we want to limit added sugars to no more than 50 grams a day, however, that doesn't mean we want to avoid them and replace with sugar alcohols.

Bottom Line When Choosing a Good Protein Bar

Yes, try to choose bars that you enjoy, but try to choose protein bars that have a mixture of carbohydrates and protein in them, as well as a short ingredient list. Use caution with sugar alcohols, fibers, proprietary herbal blends, and added flavorings. And don't seek out a bar just because it says "no sugar" or "low carb."

posted Saturday May 14th
by Trail Runner Magazine