Setting the Bar High

A Dietitian's Guide to Protein Bars

Protein bars can be a convenient way to fuel your body between meals, recover after exercise, or manage hunger throughout the day. But with so many options on the shelves that have you asking, "Is this a protein bar or candy bar?" it can be tough to know which ones are the best for your fitness goals or dietary preferences. Here are a few criteria points to help you choose a high-quality protein bar that supports your health goals.

Note: Protein bars can definitely be a part of a balanced diet, as long as they are just one protein source amongst others in your overall diet, such as whole foods (think plant-based proteins such as soy, nuts, seeds, beans, certain fruits and vegetables, and animal products such as dairy, eggs, and meat).

Criteria when searching for a high-quality protein bar:

At least 10 grams of protein

A bar should deliver a meaningful amount of protein to actually support muscle repair, satiety, and recovery. Less than 10 grams may not fulfill your recovery needs, unless paired with another protein source.

Around 200 calories

The best protein bars work as snacks, not full meal replacements. 200 calories is a general recommendation; if you are an athlete, your energy needs for a snack may be higher than 200 calories. Some in the fitness industry like to use the rule of protein grams being 1/10th of the calories offered - for example, a protein bar with 200 kcal offered also has 20g protein, but this is likely for calorie balance concerns and managing portion control, and not always necessary.

At least 4 grams of fiber

Fiber is important for gut and digestive health, and helps you stay fuller for longer. This comes in handy when managing cravings, mood, and energy levels throughout the day. A bar with 4 or more grams of fiber can keep blood sugar steady and prevent that “sugar rush and crash” effect.

Note: Some added fibers, like inulin or chicory root, may cause GI discomfort in sensitive individuals.

Less than 8 grams of added sugar

Many bars can mirror candy bars, which are delicious, but aren’t what we are looking for in a protein bar. Choosing one with under 8 grams of added sugar ensures you’re fueling your body without spiking blood sugar.

Adequate protein and carbohydrates

Protein often gets the spotlight when we think of exercise recovery, however carbohydrates are just as important. Refueling with carbohydrates ensures we are replenishing our glycogen stores (our body’s storage form of glucose, and therefore energy, for our exercise). Think of it like fueling the gas tank. Without it, we may be left feeling fatigued and also are more likely to stunt muscle protein synthesis, as our muscles rely on this energy to rebuild and recover.

Complete protein profile, source of BCAAs

When choosing a protein powder or bar, it’s helpful to consider whether the protein source is “complete," meaning it provides all nine essential amino acids your body can’t make on its own. Examples of complete proteins include whey, milk, egg, and soy protein. Some plant proteins, like rice or pumpkin seed, are lower in certain amino acids, which is why blends (such as rice + pea or pumpkin + legumes) are often used to create a more balanced amino acid profile.

Essential amino acids, including the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine, play a key role in muscle repair and recovery. Choosing complete protein sources can help maximize muscle protein synthesis by providing all essential amino acids in adequate amounts. That said, if your bar does not contain a complete protein, no need to fret - overall daily intake and variety of protein sources matter more than any single snack.

Whole or minimally processed ingredients

If possible, aim for a bar made from whole foods (nuts, seeds, oats, dried fruit) and a shorter ingredient list. These tend to provide more fiber and healthy fats that can help stabilize energy levels. Occasionally, bars with long ingredient lists may rely on added sugars, sugar alcohols, and stabilizers that may cause digestive discomfort, especially for those with sensitivities like IBS.

Next in this series, we will be reviewing some popular bars amongst UC San Diego students so you can explore which of these handy snacks are your next go-tos!

Interested in individualized nutrition counseling offered by Recreation’s very own dietitian? Learn more and book your session here!