Which Protein Shakes & Bars Are The Healthiest?

Most healthy Americans don't need protein shakes or bars to meet their needs of about 50 g of protein per day -- as long as they eat a well-balanced diet that includes meat, fish, eggs, poultry and dairy foods, according to the Centers for Disease Control and Prevention. If you need extra protein because of a medical condition or a rigorous training schedule, or if you simply want a convenient, on-the-go snack or meal, read product labels carefully. Some protein shakes and bars contain as much sugar and fat as a candy bar.

Protein Requirements

For the average healthy adult, a diet that includes just 3 oz. of meat, 1 cup of milk, 1 cup of dried beans and 1 cup of yogurt provides more than enough protein -- 56 g -- to meet his daily needs, according to the Centers for Disease Control and Prevention. If you need more protein than you can consume through food due to advanced age, endurance training or a medical condition such as cancer or weight-loss surgery, protein supplements may help you meet your daily goals.

Considerations

Although your body produces some amino acids -- the building blocks of protein -- it also needs nine essential amino acids from food sources. When selecting a protein bar or shake look for complete proteins -- whey, casein, soy or egg whites -- that provide all of the essential amino acids, according to Linda Aills, R.D., lead researcher in a study published in the September 2008 issue of "Obesity and Related Diseases." Remember that calories count, too, and adjust your intake and activity level accordingly when you add a protein supplement to your daily plan, says Katherine Zeratsky, R.D., in an April 2010 article published on MayoClinic.com.

Protein Shakes

Protein shakes come in ready-to-drink form as well as in powders meant for mixing with your choice of liquid. Highland Hospital in Rochester, New York recommends selecting a product with at least 15 g of protein and less than 5 g each of sugar and fat per 8-oz. serving, such as ready-to-drink Nature's Best Zero Carb Isopure or Syntrax Nectar protein powders. Lactose intolerant individuals should choose lactose-free soy, whey isolate or egg white proteins rather than whey concentrate, says Aills. When using protein powders, choose healthy liquids, fruit and flavorings to avoid weight gain.

Protein Bars

The ingredients in snack and meal replacement bars vary widely. "Cooking Light" magazine recommends looking for a bar that contains more than 3 g each of protein and fiber, as well as mostly heart-healthy fats, whole grains and about 10 to 20 g of sugar. The magazine's top choice for a protein bar, the Zing Chocolate Peanut Butter bar, contains 210 calories, 13 g of protein, 3 g of fiber, 10 g of total fat -- including 3.5 g of saturated fat -- and 14 g of sugar. "Cooking Light" recommends eating a Clif Black Cherry Almond bar with 250 calories, 10 g of protein, 5 g of fiber, 5 g of fat -- including 1.5 g of saturated fat -- and 20 g of sugar with low-fat string cheese or nuts and fruit as a meal replacement.

Warnings

The U.S. Food and Drug Administration does not regulate or evaluate dietary supplements, including protein shakes. Certain protein shakes and powders may expose consumers to levels of arsenic, mercury, lead or cadmium that exceed the maximum limits set by the U.S. Pharmacopeia -- USP -- for health products, according to a report in the July 2010 issue of "Consumer Reports." After testing 15 protein powders and drinks, investigators reported that three products -- liquid EAS Myoplex Original Rich Dark Chocolate Shake, Muscle Milk Chocolate powder and Muscle Milk Vanilla Creme powder -- each contained levels of one or two of the heavy metals that exceeded USP recommendations when intake equaled at least three servings per day.