This is one of the most commonly asked questions I receive within my Progress Not Perfection Online Nutrition Coaching.
I will always recommend that you chose REAL, whole foods the majority of the time, because eating real food satisfies you more and longer; while the thermogenic effect chewing and digestion helps, too. But with today’s hectic schedules, there are definitely times that high-protein, on-the-go options save the day! I’ve also discussed protein powders in a previous post (which are great for having on-hand as a staple). We all need something when we’re in a rush or traveling.
I have tried my fair share of bars, and have definitely have found some bars I like better than others. This article goes in depth with how to choose the best protein bar for YOU.
1. TASTE
Which one tastes best to you?
Don’t eat things that you don’t like just because there is protein in them. Find some you actually enjoy eating and cycle them into your weekly/monthly routine.
2. DIGESTION
How does your body react to the bar?
Remember, eating food should make you feel one thing: no longer hungry. It shouldn’t make you gassy, bloated, or tired. Some people do much better when they avoid sugar alcohols, wheat, or whey protein. Figure out which ingredients sit best with your stomach.
3. CALORIES/PROTEIN
Given the size of the bar, how do the macros stack up?
As a nutrition and strength coach, I work with regular people. I don’t work with high-level athletes. That being said, the majority of my clientele are utilizing protein bars for convenience and protein only. They don’t need a high calorie meal replacement bar. The bars I use as examples below are all 200-250 calories. If you are going to be taking in over 200 calories, it would be in your best interest to get more than 10g of protein in your “protein bar.”
Macros in your protein bar
In addition to the protein content, think about the other macronutrients in the bar, and which ones you need to fit into your nutrition for the day.
You have two choices: fats or carbs.
- Did you work out today? Perhaps you lean towards a higher carb bar.
- Are you menopausal and a little less carb tolerant? Perhaps you choose the higher fat content option.
Now, once you’ve got all that down, you should take into account the two Metabolic Effect rules that apply here:
Rule #6: Use bars and shakes for convenience.
“Bars and shakes are handy functional foods that can quickly decrease cravings and hunger. These should be used as small snacks in between meals to decrease hunger, provide building blocks for muscle, and stabilize energy. They should always be purchased only if they fit rule #7, the label reading rule.”
Rule #7 : The Label Reading Rule.
“If you subtract the fiber and protein from the total carbohydrates on a label, the total should equal ten or less. The lower the number the better. In addition, the fat content should be less than 15. If not, this food will not be effective at helping you manage your fat loss goals. This is the art of clinical practice at its best and a down and dirty quick trick that works fantastically.”
Most of the protein bars on the market will meet this mark 🙂
So let’s do the math:
Total carbs minus (fiber plus protein)
12g carbs – (1g fiber + 13g protein) = -2
For 215 calories you get a decent-sized bar with a wafer-like inside that is similar to a kit-kat. In my opinion, the peanut butter varieties are really tasty. These contain more fat than carbs. So they are a great low carb option.
Total carbs minus (fiber plus protein)
23g carbs – (5g fiber + 12g protein) = 6
RX bars are made from real whole foods, so this is a “healthy option” for those looking to steer clear of artificial ingredients. There are 13g of sugar and this bar contains no fake sweeteners. Healthy is in quotes because when it comes to healthy foods we still want to take a look at the total calories for the amount of protein contained in the bar.
Total carbs – fiber – protein
23g carbs – 4g fiber – 6g protein = 13
Lara bars are made from real whole foods as well. They are another “healthy” option. These score the worst on the the Metabolic Effect packaged food scale. They contain more fat and carbs than protein and are 220 calories for a pretty small bar.
Total carbs – fiber – protein
25g carbs – 7g fiber – 20g protein = -2
This is one of my personal favorites. I have lots of people tell me they are “scared” of the packaging, but I think the peanut butter chocolate is pretty freaking tasty. For a large bar it is only 210 calories and 20g of protein. They don’t irritate my stomach/digestion.
Total carbs – fiber – protein
22g carbs – 1g fiber – 20g protein = 1
For 230 calories, this bar is pretty small. It packs 20g of protein with 22g of carbs. As you can see the score is great. They also contain 11g of sugar alcohol which does not sit well with my stomach. I feel gassy and bloated after eating them.
Where are Quest bars?
You may have noticed that I did not include Quest Bars in this lineup. The nutrition label reads well and definitely makes the mark for Metabolic Effects label rule. BUT again something doesn’t sit well with my stomach and my digestive system.
Hopefully this post was able to some light on the things you should be paying attention to when selecting YOUR go-to protein bars. Remember protein bars are awesome to have on-hand when you are short on time, stuck in a car/traveling, or need some extra protein! These Primal Thin Protein Bars are my current favorite, I really like the Sweet Cream. In my opinion, when you microwave it for 10 seconds it really tastes great!
XOXO
Stacey
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