Protein bars are a convenient option when you’re in a rush, whether you need a quick breakfast or a post-workout snack. But should you eat them every day? Nutritionists weigh in on the pros and cons of relying on protein bars regularly.
What to Look for in a Protein Bar
Not all protein bars are created equal, so it’s essential to pay attention to the ingredients. Registered dietitian Kieran Campbell, RDN, recommends choosing bars that offer “a meaningful amount of protein—generally 10-20 grams per serving—with minimal added sugars and a short, recognizable ingredient list.”
Samantha McKinney, RDN, LD, adds that it’s best to avoid bars containing added sugar, synthetic sweeteners, artificial flavors, or colors, and high doses of sugar alcohols (which can upset your stomach). She suggests looking for bars sweetened with natural sources like stevia, monk fruit, or allulose.
Additionally, McKinney advises choosing protein bars with less than 20 grams of carbs and fewer than 10 grams of fat per serving, depending on the ingredients. A good bar should also include at least 5 grams of fiber, which helps regulate blood sugar. She also recommends avoiding low-quality protein sources like soy isolates and opting for high-quality proteins like those found in nuts, eggs, whey, milk, or pea protein.
When to Grab a Protein Bar
Protein bars can be a great choice when you’re pressed for time or need a quick protein boost. Both Campbell and McKinney agree that protein bars are convenient for people with busy schedules, athletes with higher protein needs, or those who find it challenging to meet their protein requirements through whole foods alone.
“Protein bars offer a practical way to boost protein intake, especially when meals are skipped or delayed during long workdays or travel,” says Campbell. However, while they can be a better option than less nutritious snacks, she emphasizes that whole foods like meat, beans, nuts, and low-fat dairy should still be your first choice for protein.
McKinney points out that protein bars are especially helpful for those who struggle to eat regularly, such as older adults or people recovering from illness or surgery, as they may benefit from extra protein to preserve muscle mass and aid in recovery.
How Much Protein Do We Really Need?
Protein is crucial for muscle mass, metabolism, recovery after exercise, and satiety. For optimal health, performance, and recovery, McKinney recommends aiming for around one gram of protein per pound of lean body weight for healthy individuals without underlying health conditions.
As we age, experience stress, or engage in regular physical activity, our protein needs may increase. It’s important to consult with a dietitian or healthcare provider to determine your specific protein requirements, especially if you’re under unique circumstances, such as recovery from surgery or illness.
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