How to Choose a Protein Bar
Protein bars are a convenient way to get extra protein throughout the day, or immediately after a workout. They provide a quick, compact, easy-to-carry burst of protein in many different varieties. Protein bars come in a variety of flavors and nutrient contents. The key to choosing the right protein bar is to identify your needs first and taste later.
People trying to gain muscle know the importance of protein. The intake values range from one gram of protein per kilogram of bodyweight to one gram per pound of bodyweight, depending on the research you read. This protein must come from foods ingested. These foods may be whole foods, powdered supplements and drinks, pills and tablets, or bars. Each version has its benefits and drawbacks. This article will discuss the protein bar and how to choose the right one for your needs.
Protein bars range in content from very little protein, essentially glorified candy bars, to mega protein content. The protein content of the bar is important, but so is the source of that protein. Many people prefer whey protein for its completeness and ease of processing. Some bars get their protein solely from one protein type, however, many others have a protein blend, with multiple sources. This is often the best bet, because it ensures a complete array of amino acids.
The actual amount of each macronutrient will vary. It is important to know what the bar will be used for before picking one. If the bar is going to be just a supplemental protein source every once in a while when intake has been low, then a bar with just protein and very little carbohydrates or fats, is a good choice. If the bar is going to be used to replace a meal for weight loss purposes then a bar with a complete nutritional profile, including fats, carbohydrates, proteins and adequate vitamins and minerals, in a compact caloric content is the way to go. For the lifter looking to bulk up, and needing extra calories along with the protein, a high calorie protein bar with lots of complex carbohydrates, protein, and fats is the obvious choice.
Some protein bars double as energy bars. These generally have a little less protein content, but have a solid overall nutrient breakdown. They may also have some stimulants, or energy supportive ingredients, such as caffeine, ginseng, white tea, or others. These are good for a pre workout energy boost, especially if the pre workout meal was missed. They provide some protein to start the repair process after the workout, but will need to be supplemented with additional protein to provide the necessary amino acids for total repair and rebuilding.
Taste is the final factor in selecting a bar. If a protein bar does not taste good, and you have to force yourself to eat it, you will soon stop eating it. This does not help your protein intake. Most protein bars use some sugar for flavor and fats for consistency. The key is to find the bar with the least amount of sugar, and lowest saturated fat content, that suits your taste buds. This often takes some experimentation. Once you find a brand you like, try some of the other flavors until you have two or three different flavors that you can rotate, to avoid flavor burnout.
Selecting a protein bar is not rocket science, but it does take a little knowledge of what to look for. High quality protein should be the base of any protein bar, then good complex carbohydrates, some healthy fats, and a flavor you can tolerate (or maybe even enjoy) makes for a good protein bar. Remember, this is a protein supplement, not a dessert, so the candy bar flavors are not always necessary. Although, it never hurts to have a sweet flavor now and then.