Choosing a Protein Bar
To choose a good protein bar, look for at least 20 grams of protein, 10 grams or more of fiber, 5 grams of sugar or less, and zero sugar alcohols. It should be big enough to keep you full for a few hours and taste good enough that you look forward to eating it.
Choosing a protein bar can be overwhelming. There are different flavors, textures, and sizes. Some are promoted by celebrities, others are backed by thousands of dollars in marketing, and still others are made by small businesses trying to connect with each of their customers. Here are the questions my clients ask most, with straight answers.
Protein Bar Basics
What’s the difference between a protein bar, a meal replacement bar, and an energy bar?
These names are often used interchangeably, but they usually mean different things. A true protein bar is built around protein. A meal replacement bar has more calories and a balance of protein, fiber, carbs, and fat so it can stand in for a meal. An energy bar is mostly carbohydrates for quick fuel during activity. Snack bars are usually smaller, lower in protein, and higher in sugar.
What does protein do in the body?
Protein helps build and repair muscle, skin, and other tissues. It also keeps you full longer than carbs or fat.
How much protein do adults need each day?
There’s no one-size-fits-all answer. The recommended minimum for a sedentary adult is 0.36 grams per pound of body weight. If you exercise and want to build or maintain muscle, the International Society of Sports Nutrition recommends about 0.6 to 0.9 grams per pound. And the older you get, the more protein you need to hold on to your muscle as you age, due to sarcopenia. A 50-year-old needs more than a 20-year-old.
What are good sources of protein?
Whole foods like meat, fish, eggs, dairy, beans, and lentils come first. A high-quality protein bar, whey protein powder, or vegan protein powder can fill the gaps on busy days.
Using Protein Bars
Is a protein bar better than fast food?
A high-quality bar is usually the better choice. It’s typically lower in calories, saturated fat, and sugar, and higher in fiber, than a fast food meal.
Why eat protein throughout the day?
Spreading protein across your meals helps maintain muscle and control hunger. Aim for 20 to 40 grams at each meal.
Is a protein bar better than skipping a meal?
Yes. Skipping meals often leads to overeating later. A filling bar keeps you on track until your next real meal.
Can a protein bar replace a meal?
Yes. A bar with enough protein, fiber, and calories can stand in for a meal. It shouldn’t replace every meal, though. Whole foods still matter.
Choosing the Right Bar
What should I look for when choosing a protein bar?
Why Did You Create Catalyst Protein Bar?
I’m Sharon Chamberlin, a certified personal trainer and fitness nutrition coach with more than 15 years of experience. My clients needed a bar that met every one of these standards, and I couldn’t find one I was happy with. So I made it.
Each 65g bar has:
- 20g whey protein isolate
- 12g prebiotic fiber
- 5g sugar
- 0g sugar alcohols
- Approximately 270 calories
It has a 12-month shelf life and needs no refrigeration, so it’s easy to keep in your gym bag, desk, or car.
The Bottom Line
The best protein bar is high in protein and fiber, low in sugar, free of sugar alcohols, and good enough that you want to eat it. Catalyst Protein Bar gives you 20g of protein, 12g of fiber, and 5g of sugar in a bar substantial enough to count as a meal.
