Protein bars are popular for their portability and convenience, and they can be more nutritious choices than other grab-and-go snacks like granola bars or fast foods. Protein bars can be especially helpful for women, who typically consume less protein than men and are more likely to consume insufficient calcium and iron. Research published in Nutrition Journal in 2004 reports that regardless of if the protein source is whey or soy, consumption of protein bars promotes lean muscle gains when combined with resistance training. But no one wants to suffer through their snack, and some protein bars can be hard to chew, be dry or have an unpleasant aftertaste. Choosing a great-tasting bar is important to make you actually enjoy eating it.
Zone Perfect Bars
Zone Perfect bars are great tasting options when you're looking for a candy-bar taste with better nutrition stats than an actual candy bar. Each bar contains 190 to 210 calories, with a balance of carbohydrates, fats, and protein. Most bars have a crispy interior with a chocolate- or yogurt-flavored coating. They don't have any aftertaste, and come in a wide variety of flavors, including classics like chocolate peanut butter, fruit flavors such as strawberry yogurt and newer line of dark chocolate varieties that are perfect for chocoholics.
Luna Bars
Luna Bars, made by the CLIF Bar company, are another popular option for their excellent taste. Designed especially for womens' needs, Luna bars are fortified with extra calcium, folate and soy protein. They are are popular with women who are looking for lower-calorie bars; each contains approximately 180 calories. Luna bars come in many creative flavors such as White Chocolate Macadamia, Chai Tea and Chocolate Peppermint Stick. The consistency is crisp and moist, with a coating on the bottom half of the bar only.
Homemade Protein Bars
You may find that the best-tasting bar for you is one you make yourself! You don't need to have great culinary skills to create a batch of homemade bars, you just need a good recipe. Most homemade protein bar recipes utilize whey or soy protein powders, egg whites, or dairy ingredients for protein sources, as well as oatmeal, honey, sugar or flour for carbohydrate energy. You can personalize your bars by adding nuts, dried fruit, or whatever you like. Besides tasting great, homemade bars can provide an additional advantage by not having a coating that can melt in hot weather. This may make a homemade bar preferable to leave in your car or gym bag while you workout. Below are two great recipes to try.
Chocolate Peanut Butter Swirl Protein Bars
Courtesy of AskGeorgie.com<br /><br />Cooking oil spray<br />½ cup plain oatmeal (quick oats, not instant)<br />½ cup unsweetened soymilk<br />¼ cup egg whites (2 whites)<br />½ tablespoon vanilla extract<br />1 scoop chocolate whey protein powder (1/3 cup)<br />½ cup Splenda granulated or sugar (or 12 packets Truvia)<br />¼ cup milled flaxseed<br />2 tablespoons white whole wheat flour or whole wheat pastry flour<br />1 tablespoon unsweetened cocoa powder<br />¾ teaspoon baking powder<br />1/8 teaspoon salt<br />6 tablespoons natural peanut butter<br /><br />1. Preheat oven to 350°F. Spray an 8---8? pan with cooking oil spray.<br />2. In a microwave safe bowl, combine oats and milk; cook for 60 seconds. Stir and allow to cool; mix in egg whites and vanilla.<br />3. In a large mixing bowl, combine the whey protein, Splenda, flaxseed, flour, cocoa, baking powder, and salt. Add oatmeal mixture to dry ingredients; mix just until everything is moist. Spread batter in pan.<br />4. Place peanut butter in microwave safe bowl and heat for 45 seconds or until melted. Spoon peanut butter over batter in pan and swirl with knife tip. Bake for 10 minutes; allow to cool completely before cutting into 6 bars. Wrap each individually in plastic wrap and store in the freezer or refrigerator. Unwrap and microwave 30 seconds to warm.<br /><br />Makes 6 servings<br /><br />Per serving: 195 calories, 11 g total fat, 2 g saturated fat, 5 mg cholesterol, 14 g total carbohydrate, 4 g dietary fiber, 12 g protein, 218 mg sodium.
Lemon Poppy Protein Bars
Courtesy of AskGeorgie.com<br /><br />• Cooking oil spray<br />• 1 1/3 cups white whole wheat flour (or gluten free flour)<br />• 2 scoops vanilla whey protein powder<br />• 1 cup Splenda granulated or 2/3 cup sugar<br />• 2 tablespoons poppy seeds<br />• 2 teaspoons baking powder<br />• ½ teaspoon baking soda<br />• ½ teaspoon salt<br />• 2 teaspoons lemon zest<br />• 1½ cups nonfat plain Greek yogurt<br />• ¾ cup unsweetened applesauce<br />• 1 tablespoon canola or macadamia nut oil<br />• 2 ½ teaspoons lemon extract<br />• 2 eggs<br /><br />1. Preheat oven to 325°F. Coat a 9---13? pan thoroughly with cooking oil spray.<br />2. In a large mixing bowl, combine flour, whey, Splenda, poppy seeds, baking powder, baking soda, salt, and zest; stir to mix.<br />3. In a separate large mixing bowl, stir together yogurt, applesauce, oil, lemon extract, and egg. Add dry ingredients to wet ones, and stir just until uniformly moistened. Pour batter into pan.<br />4. Bake 25 minutes or until toothpick inserted in center comes out clean. Do not overbake. Cool 5 minutes before slicing. To keep moist, wrap each bar in plastic wrap and store in refrigerator or freezer. Microwave briefly to reheat.<br /><br />Makes 12 servings<br /><br />Per serving: 125 calories, 3 g total fat, 1 g saturated fat, 40 mg cholesterol, 15 g total carbohydrate, 2 g dietary fiber, 3 g sugar, 10 g protein, 261 mg sodium.
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