Protein bars are handy to carry around as a healthy post-workout snack or quick meal replacement. They come individually wrapped, making it easy to pop one of these chewy, crunchy snack bars into your gym bag or shorts pocket, for when you need that extra bit of workout fuel.

In addition, there are so many different kinds that it should be easy to find the ones that you love. Whether you’re into chocolate chips, peanut butter, or even cookie dough flavoring, there’s a high-quality protein bar out there for you.

Head down the protein bar aisle at any store and you’ll have tons of options, including those that are gluten-free, non-GMO, sugar-free (often with artificial sweeteners), made with plant-based protein, and more. How do you know which ones to buy? Check out this list of the best protein bars to fuel your workout.

Types of Protein Bars

In general, there are five main types of protein bars that you’ll see on the shelves. You’ll notice plenty of labels that say things like “GMO-Free” and “organic,” among others. How do you choose which ones to buy? Let’s break it down:

Keto

Keto protein bars are designed for people who follow the diet of the same name, which requires followers to eat meals that are very low in carbohydrates while being high in grams of protein and fats. These protein bars will have a minimal amount of grams of sugar or sugar alcohol (which is a carb, for the record) and a generous amount of protein.

Gluten-Free

You might think that keto (above) and gluten-free bars are the same, but they aren’t. A gluten-free bar is made of ingredients that have absolutely no gluten in them, making them safe for people with celiac disease. On top of this, people on a keto diet might want to reach for gluten-free bars as well, as they often contain few carbs (and even those won’t be the traditional variety. They’ll be quinoa and alternatives instead).

Organic

Organic protein bars can fit into the above categories, so you might see some that are gluten-free and organic. All that this label means is that the ingredients are certified organic, thus the protein bar is as well. If you’re looking for a protein bar with only natural preservatives and whole-food ingredients, then buy an organic one.

Allergen-Free

This particular category consists of protein bars that not only don’t have any common allergies (like nuts) in them but also are made in factories where there isn’t any potential cross-contamination. Allergen-free protein bars should be:

• Dairy-free
• Soy protein-free
• Nut-free (peanuts, cashews, and others)
• Egg white-free
• Whey protein isolate-free
• Made with a plant-based protein source, such as pea protein or brown rice protein

Vegan

Vegan protein bars don’t contain any animal products or byproducts. They’re free of dairy, gelatin, and any other possible protein bar ingredient that comes from an animal. This makes them a good option for people who follow a vegetarian or vegan diet, or have food allergies, although you may find wheat and soy in them, which can also be common allergens.

Other Options

On top of all of the options described above, you might also see high-protein bars marketed towards adherents of a particular diet, like Whole 30 or paleo. These will be clearly listed on the package, making it easy to find one that fits your meal plan.

Plus, there are so-called “standard” protein bars that aren’t organic or gluten-free. They just contain standard ingredients, like dark chocolate, nuts, and other things. You won’t see any fancy labels on them, other than the brand name and type of protein bar.

Choosing a Protein Bar

When it comes to protein bars, not all of them are created equal. There are many possible ingredients, most of which are good for you, although you do have to watch out for bars that have a ton of added sugar.

Protein

Obviously, protein bars contain protein. That’s the entire point of eating them! Common protein-filled ingredients include nuts, chia seeds, rice (brown rice is the most common option), hemp, whey, and even chickpeas. When examining the nutritional label, look for protein bars that contain at least ten grams of the macro, although 20 to 30 grams would be better, as this means there’s less sugar.

Fiber

Usually listed as “dietary fiber” on the nutritional label, this ingredient pops up in most protein bars. You want to find ones that have at least three grams of fiber, in order to get a well-rounded option. Remember that the more you see things like “fiber” on the label, the less sugar the protein will have overall, which is a very good thing.

Caffeine

Not all protein bars have caffeine in them, but if you need something to give you a sudden burst of energy, one with this ingredient will work well. Caffeine usually appears in the form of ground-up coffee beans, which naturally contain enough to keep you going at the gym.

Keep an eye on how many grams of caffeine is in the protein bar, because you don’t want to overdo it. The smaller the amount, the better. It only takes a little to get the effect that you want.

Sugar

Yes, protein bars contain sugar, sometimes as much as a standard candy bar or brownie. Since they’re designed to give you a bit of a boost, this ingredient will provide you with a little energy for your cardio and muscle-building workouts. Plus, with sweet flavors like fudge, salted caramel, and chocolate peanut butter, it’s hard to imagine that these protein snacks wouldn’t include some kind of sweetener.

With that being said, look for options that include standard cane sugar, not high fructose corn syrup. Some of the best-tasting protein bars are made with cane sugar or sugar alcohol like erythritol, and many are low-sugar overall, making them ideal for weight loss.

Natural sweeteners, such as honey, stevia, pieces of fruit, and maple syrup are even better. Overall, sugar should make up around 10 grams of the protein bar.

When Should You Eat a Protein Bar?

Did you know that there are three great times to eat a protein bar? If you want an optimal amount of nutrition both before and after your workout, here’s when you should reach for one:

• Before a Workout: If you want to fuel up before you start working out, then you’ll want to up your protein intake with some kind of healthy snack. Eat a protein bar or drink a protein powder smoothie around 30 minutes before you hit the gym. Any sooner and you run the risk of cramping if your protein bar is fiber or fat-heavy.
• During Your Workout: Yes, you can nosh on a protein bar during a workout, as long as you choose the right kind. You want one with a good amount of carbs and protein, and a small amount of fiber since fiber takes a while to digest and might just slow you down.
• After a Workout: Designed to help soothe your muscles and get them ready to start repairing themselves, you should eat a protein bar around 30 to 45 minutes after a workout. Look for one with whey protein, which is an amino acid that can give you some post-exercise energy and help your muscles recover.

Best Protein Bars

Need some suggestions? These protein bars are some of the best according to the experts at My Fit Foods, and they’ll give you the energy that you need in order to power through a workout.

1. Jammin’ Jazzleberry Jambar

One of the newest options from Jambar, these protein bars use fruit as an all-natural sweetener. They get their protein from sunflower seeds, making them a good choice for people who are following a keto diet or simply want something organic.

2. Dark Chocolate and Almond Butter Elemental Superfood Bar

Tasty and allergen-free? It is possible. These protein bars have all of the ingredients that you want, along with a flavor that you’ll find yourself craving.

3. Chocolate Sea Salt RX Bar

With an ingredients list that you simply can’t miss on the front of the package, these protein bars are tasty and don’t leave anything up to chance.

4. Lemon Coconut Kate’s Real Food Bar

Rather than eat breakfast pre-workout, reach for one of these protein bars. Filled with lemon and coconut, as well as a lot of protein, you might mistake these for a pastry.

5. Protein Bars From Primal Kitchen

Need a good keto-friendly option? Primal Kitchen makes a great protein bar that comes in numerous flavors, and all fall within the low carbs and sugar range.

6. Vegan Protein Bars From FODY Food Co

Vegetarians, vegans, and anyone else who wants a protein bar that’s free of animal byproducts will love these. Made by FODY Food Co and available in a number of flavors, like almond coconut, they’re also lactose and gluten-free.

What Else Do You Need To Know About Protein Bars?

As you can see, there’s a lot to think about when choosing protein bars. You have to look at the nutritional label, the packaging, and the overall ingredients list to ensure that you’re choosing one that’s good for you, fits your dietary needs, and has the protein content that you want. Don’t forget about taste! You want one that you’ll enjoy eating as well.

If you have any questions about protein bars or anything else, please contact us.

Sources:

The 9 Best Protein Bars of 2022, According to a Dietitian | Very Well Fit

The 8 Best Energy Bars for Runners | Runner’s World

The 10 Best Protein Bars, According To Nutritionists | Women’s Health