Protein bars are dense sources of protein, and you may be considering them if you think you should increase your protein intake. Protein bars are convenient snacks or meal replacements, but they may not be necessary or the healthiest choice in all cases. If you are unsure about whether you are meeting your protein needs, talk to a nutritionist.
You May Not Need More Protein
Protein is an essential nutrient for maintaining your lean muscle mass, repairing tissue and supporting a healthy immune system, but the average American already gets plenty, according to Iowa State University. Sedentary adults need about 0.4 g protein per lb. body weight, and strength-training athletes may need as much as 0.8 g protein per lb. body weight per day. A protein bar is a concentrated and convenient source of protein, but extra protein does not translate into improvements in strength or muscle mass.
They Provide Calories
Protein provides 4 calories per gram, and protein bars may also have calories from carbohydrates, which also provide 4 calories per gram, and fat, with 9 calories per gram. Protein bars can help you gain weight if you eat them along with your regular meals, or if you have them as snacks in addition to your regular food. You can also use protein bars to lose weight if you use them as meal replacements for higher-calorie meals.
They Can Be Nutritious
Protein bars can help you meet your requirements for vitamins and minerals if you are having trouble getting all of them from your diet. For most people, a balanced diet, emphasizing a variety of nutrient-dense foods, provides sufficient nutrition, but a fortified protein bar can close the gaps in certain situations. For example, strict vegetarians, or vegans, need to get vitamin B-12 from supplements of fortified foods, according to the Mayo Clinic. Other beneficial nutrients that a protein bar may provide include calcium and iron.
Some Are Unhealthy
Read the nutrition label and ingredients list of a protein bar before you purchase it to check its fat content. Avoid bars with trans fats, which are partially hydrogenated oils, because these fats increase your risk for heart disease, according to the Harvard School of Public Health. Choose bars whose fats come mostly from unsaturated fats rather than cholesterol-raising saturated fats. Lower-sodium bars are better for your blood pressure, and you may want a low-cholesterol bar if you already have high levels of cholesterol.
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