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Protein bar
Protein bars are a popular snack food designed to be a convenient source of nutrition.
Many people enjoy them because they’re a quick way to add protein and other nutrients to a busy and active lifestyle.
Given the wide variety of protein bars on the market, it’s important to know that not all protein bars are created equal.
This article reviews whether protein bars are healthy, what benefits they may offer, and the best ways to incorporate them into your lifestyle.
Protein bar nutrition
The nutrient composition of protein bars can differ significantly between brands — and even between flavors.
This is largely due to their varying ingredients. Many protein bars may be made from dates and dried fruit, nuts and seeds, and whole grains like oats or quinoa.
The average protein bar contains 5–10 grams of fat, 25–35 grams of carbs, and 5–10 grams of fiber.
In addition to offering protein and carbs, many protein bars are a good source of micronutrients, such as calcium, B vitamins, potassium, and iron.
When examining ingredient labels, be aware that some protein bars use a proprietary blend of ingredients and don’t disclose any of its details on the packaging.
Many protein bars also contain high amounts of added sugar and use unhealthy sweeteners like high fructose corn syrup, which adds excess fructose to your diet and can increase your risk of fatty liver, obesity, and diabetes when consumed in high amounts.
Generally, most protein bars offer 150–400calories and 10–20 grams of protein, although some contain closer to 30 grams of protein per serving.
The source of protein also varies. Some bars feature yogurt powder, milk, or dairy proteins like casein and whey, while others use plant-based sources like soy, pea, or brown rice. Some contain egg whites, while others rely on nuts and seeds as a primary protein source.
Moreover, some protein bars use highly concentrated protein sources like whey or soy protein isolates, instead of less processed, whole food protein options.
Potential benefits of protein bars
While it’s easy to grab a protein bar off the shelf whenever you’re hungry, there are certain instances in which they may be particularly beneficial.
Convenient source of nutrients
Protein bars can be a simple, ready-to-eat, nutritious snack. They come in a variety of flavors and typically last a while, making them a convenient item to keep on hand.
If you’re looking for something to have as a midday snack, a well-rounded bar containing a reasonable amount of protein and high quality ingredients may be practical option for your lifestyle.
The protein and carb contents of protein bars may likewise make them a good choice for a pre- or post-workout snack that can provide a boost of energy for exercise or aid muscle repair afterward.
What’s more, some protein bars are a good source of dietary fiber, which is important for digestive health and may help prevent overeating between meals.
Finally, many protein bars are a good source of important vitamins and minerals, such as calcium, iron, magnesium, potassium, phosphorus, vitamin E, and B vitamins, helping you meet your daily needs for these micronutrients.
Weight loss
Many people look to protein bars to help support their weight loss journey.
Some research indicates that high protein diets support healthy weight loss to a greater extent than diets containing a standard amount of protein. This is likely due to the filling effects of protein, which can curb your appetite and help prevent overeating.
Note that if you choose to utilize protein bars for this purpose, healthy weight loss also requires an overall balanced diet and regular exercise.
Weight gain
To gain weight, you must consume more calories than you burn in a day. If this is your goal, protein bars may be a helpful addition to your diet.
Many protein bars are calorie dense, meaning they provide a significant number of calories in just one serving, making it easy to add calories without having to eat a lot of extra food.
For example, some protein bars may contain upwards of 350 calories per bar. These can easily be consumed between meals to add extra calories to your diet and promote weight gain.
Still, even when your intent is to gain weight, opt for protein bars that provide wholesome ingredients rather than those packed with added sugar and additives.
Meal replacement
Protein bars are often seen as a quick way to replace a meal, especially breakfast.
While a protein bar doesn’t compare to a breakfast made with a variety of healthy whole foods, some may work well in a pinch.
If you’re looking for a quick breakfast on occasion, protein bars on the higher calorie end that don’t contain added sugar or hydrogenated oils may be a good option.
Muscle gain
If you’re a very active person with a lot of muscle mass, or someone looking to gain muscle, adding more protein to your diet may aid your efforts.
In fact, the American College of Sports Medicine recommends that endurance athletes and strength-trained athletes consume 0.54–0.77 grams of protein per pound (1.2–1.7 grams per kg) of body weight.
Research suggests that supplementing with protein may increase muscle mass and performance when your overall physical activity level and diet are adequate.
