Protein bars are a convenient, flavorful way to complement your athletic efforts and satisfy your hunger. For the most part, these supplements are nutritious and full of quality ingredients to help build muscle and optimize athletic performance. However, some are little more than candy bars with added protein. In order to find the healthiest bars, there are a few things you should look for on the nutrition panel.
Protein
Obviously, protein content is of primary importance in a protein bar. Your individual protein requirements will determine how much protein you should look for from your protein bar. According to fitness and nutrition expert Dr. John Berardi, you should aim for 1 to 2 g protein per kilogram of body weight daily. You can convert your body weight from pounds to kilograms by dividing it by 2.2.
Generally, 20 g protein per bar is average; some bars have up to 30 g. Some high-protein bars are AllMax Isoflex Triple-Layer Bars, Met-Rx Protein Plus Food Bars and Universal Hi-Protein Bars.
Carbohydrates
Carbohydrates are important because they provide energy to get you through workouts and to recover from them. However, some carbohydrates are better than others. Simple carbohydrates such as sugar give you an initial burst of energy but make you tired later and can also increase your risk of diabetes. Look for protein bars that are low in sugar and have carbohydrate sources such as sweet potatoes, oats and oatmeal, not corn syrup, dextrose and sugar.
Protein bars with high-quality carbohydrate sources include AST Vyo-Pro Bars, Detour Oatmeal Bars and VPX Zero Impact Bars.
Fat
Dietary fat is required for optimal health, though not all of it is healthy. Saturated fat and trans fat increase your risk of heart disease and raise levels of bad, or LDL, cholesterol.
Look for protein bars that include Essentially Fatty Acids, Medium-Chain Triglycerides or MCTs and Conjugated Linoleic Acid or CLA if possible. MCTs and CLA can help you burn fat and improve body composition.
Protein bars with good fat profiles include 2:1 Protein Bars, Detour Lean Muscle Bars and VPX Zero Impact Bars.
Calories
The calorie content of protein bars varies widely. Choose a protein bar that will support your goals, whether you are dieting or trying to gain muscle mass.
If you're dieting, try a low-calorie bar, something around 200 calories or less, such as HealthSmart Foods Chocolite Bars, ISS Research Oh Yeah! Bars and Premier Nutrition Snack Size Titan Bars.
If you're trying to gain weight, try something with around 400 calories, such as Supreme Carb Conscious Bars, Ultimate Nutrition Iso Meal Xtreme Meal Replacement Bars and Universal Proteon Bars.
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