Real food should always be your first choice for nourishment. However, these days, when time is short and fast food establishments are beckoning on every corner, meal replacements products (MRPs), in the form of shakes, powders and bars can do in a pinch. Buyer beware, some options are full of fat, sugar and empty calories. Checking labels will help you select the most nutritious option for you; powder, ready-to-drink shake or bar.
The Best MR Powders for Athletics
EAS Myoplex Lite MR powder tastes better when combined with milk instead of water, according to Women Fitness. One scoop of the powder plus 10 oz. of skim milk provides 290 calories, 3g protein, 34g carbohydrate (carbs), 2g fat and the powder itself only adds 2g sugar. Women Fitness says this is good choice for the weight-conscious, as well as athletes, due to its high-protein and moderate carbohydrate content. For those on a low carb diet, Women Fitness recommends MetRx powders because they are trans-fat free, vitamin and mineral fortified, and free of aspartame, sugar and gluten. One pack of the original drink mix (added to cold water) 38g protein, 20g carbs (2g sugar) and 2g fat. These two powders offer a moderate amount of carbs without much fat or sugar.
The Best MR Shakes for Weight Management
For weight management, look for calorie-control, but a balance of carbs, protein and fat, for optimum satiety. These products may have more sugar, since flavor is a selling point. Ensure makes a variety of bottled 8-oz. shakes, including high-protein and high-calcium versions. Ensure's high-protein shake offers 230 calories, 12g protein, 31g carbs (18g sugar) and 6g of fat. Zone Perfect 8 oz. shakes provide 260 calories, 29g of carbs (22g sugar), 11g protein and 8g fat. These two options offer some protein and a bit of fat to keep you full longer. Metrx 11 oz. ready-to-drink shake offers 170 calories, 20g each of protein and carbs (8g sugar) and 2.5g fat. BellaOnline recommends these because they have a balanced nutrition profile and not too much protein.
The Best MR Bars for Athletics
The biggest risk with meal replacement bars is consuming too much sugar. All around, Clif bars are good choice because they come in a wide variety of unconventional flavors, are made from all-natural ingredients and actually taste like real food according to BodyBuildingforYou.com, a web site that rates dozens of MRPs based upon the nutrition breakdown, as well as flavor. On average, Clif bars provide about 220 calories, 43g carbs (20g sugar and 5g dietary fiber), 10g protein and 2.5g fat. If you're looking for more protein and fewer carbs, try Detour bars. On average, they provide 290 calories, 21g carbs (6g sugar and 3g dietary fiber), 32g of protein and 9g of fat. They are higher in calories, protein and fat and will stick to your ribs longer.
The Best MR Bars for Weight Management
Zone Perfect bars are slightly lower in carbs. On average, these bars provide 200 calories, 22g carbs (12g sugar and 2g dietary fiber), 12g protein and 6g fat. Luna bars are a cousin to Clif bars but are marketed to women because they offer a higher amount of nutrients important to women, such as calcium and iron. On average, they provide about 180 calories, 27g carbs (12g sugar and 2g dietary fiber) 10g protein and 4g fat and have been rated well by (4.5 out of 5 stars) Target consumers, on such websites as epinions.com as well as womens wellness magazines. Three varieties of Luna bars were among the top 10 rated energy bars in 2009 by a Shape magazine testing panel.
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