Protein Bars Unwrapped: Benefits and Top 10-ish Picks

What’s a protein bar?

A protein bar is a snack that's packed with protein, designed to help you stay fueled and meet your protein goals. There are all kinds—some are higher in protein, some focus on being low-carb, and others might aim to replace a meal.

Why Protein bars are useful?

Convenience! I have 3 little maniacs running around the crib. I’d love to have the time, energy and desire to cook every meal I throw down the hatch but sometimes I just need a quick solution.

Protein bars have your back when you’re on the go but don’t want to fall behind on your daily protein goals. Plus, they often pack in some extra nutrients, so you’re getting more than just protein when you rip open that wrapper.

What to look for in a protein bar

• Calorie to protein ratio 10:1 (optimal but not a deal breaker)

• Balanced macros: minimum 15g of protein with carbs and fats to support long and short term energy balance

• Micronutrients: some protein bars contain beneficial micronutrients like vitamins B6 and B12 for energy, vitamin D for bone health, and minerals like magnesium and iron to support muscle function and oxygen transport. Some also include antioxidants like vitamin E or added fiber for digestive and gut health. The exact mix depends on the bar, but these are some of the common bonuses.

• Ingredients that don’t interfere with your digestive system. Some of us may look to avoid ingredients that can upset our stomachs, like sugar alcohols (erythritol, maltitol or sorbitol) or lactose (whey)

• TASTE! Some of these things taste pretty damn good and some can taste like an Amazon box covered in chocolate sauce.

My Top 10-ish protein bars

*all prices as offered by Jeff Bezos as of September ‘24

When cutting cals:

Quest Crispy Chocolate Coconut - $2.25/bar

Calories: 160 / Fat: 7g / Carbs: 26g / Fiber: 9g / Protein: 15g

Quest Crispy Cookies & Cream - $2.23/bar

Calories: 150 / Fat: 6g / Carbs: 23g / Fiber: 6g / Protein: 18g

Built Bar Salted Caramel - $2.50/bar

Calories: 130 / Fat: 2.5g / Carbs: 19g / Fiber: 6g / Protein: 17g

Everyday:

Barebells Creamy Crisp - $2.42/bar

Calories: 200 / Fat: 8g / Carbs: 19g / Fiber: 3g / Protein: 20g

Barebells Chocolate Dough - $2.25/bar

Calories: 200 / Fat: 7g / Carbs: 20g / Fiber: 3g / Protein: 20g

Quest Crispy Chocolate Peanut Butter - $2.11/bar

Calories: 170 / Fat: 7g / Carbs: 20g / Fiber: 4g / Protein: 15g

Pure Protein Salted Caramel - $1.41/bar

Calories: 200 / Fat: 5g / Carbs: 20g / Fiber: 0g / Protein: 19g

Meal Replacement/Bulking:

Met-Rx Big 100 Salted Caramel Brownie Crunch (no sugar alcohols) - $3.05/bar (Met-Rx website)

Calories: 390 / Fat: 12g / Carbs: 47g / Fiber: 2g / Protein: 30g

Anabar Milk Chocolate Campfire S’mores (no sugar alcohols) - $2.77/bar

Calories: 290 / Fat: 11g / Carbs: 28g / Fiber: 1g / Protein: 20g

Vegan:

Aloha Peanut Butter Cup (no sugar alcohols)- $1.99/bar

Calories: 230 / Fat: 10g / Carbs: 26g / Fiber: 10g / Protein: 14g

Aloha Peanut Butter Chocolate Chip (no sugar alcohols) - $2.03/bar

Calories: 240 / Fat: 12g / Carbs: 24g / Fiber: 10g / Protein: 14g

*Side note: Dr. Layne Norton tells us vegan proteins can work for muscle building, but they're usually lower in essential amino acids, especially leucine. Because of this, he suggests eating a bit more protein if you're relying on plant sources. He also recommends mixing different plant proteins to get a better amino acid profile.

Protein bars are a super convenient way to hit your protein goals on the go, whether you need a post-workout snack or just something quick between meals.

There are a ton of options out there, hopefully this gives you a starting point on what some of my favorite bars have to offer….hot damn that Anabar is good, can I give that out on Halloween? Could have a bunch of jacked 8 year old’s running around town by Thanksgiving.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.