Protein bars are a great source of fuel, but not all bars are created equal.

You’ve seen them at the gym, in the grocery store, and even in gas stations— protein bars are everywhere.

Your favourite health influencer even has their own line of bars.

And whether you're crushing your fitness goals or just looking for a quick snack, they seem like the perfect solution.

But are they really all that they claim to be?

Why Protein Bars Can Be Great:

1. Protein bars are easy to grab when you're in a rush.

If you choose the right ones, they’re great at keeping hunger at bay until you can eat a full meal.

2. Many protein bars pack a powerful protein punch.

The high protein is really helpful when it comes to building and repairing muscle tissue after a workout.

This can be an awesome way to meet your daily protein requirements.

3. Protein bars take the guesswork out of snacking.

Unlike other snack foods, they can help you avoid overeating, which is great if you're working towards specific fitness or weight goals.

4. Good at satisfying your sweet tooth.

Some of them are delicious and can be a good substitute for a regular chocolate or candy bar.

What You Need To Watch Out For:

1. Not all protein bars are created equal.

Most of your favourite protein bars are loaded with sugar (sorry).

This leads to spikes in your blood sugar levels, energy crashes, and you ultimately feel hungrier after eating them because of the artificial sweeteners.

2. Artificial flavours, preservatives, and additives.

If your favourite protein bar has a list of ingredients the size of your forearm, it's not helping you.

Be sure to choose bars with clean, whole ingredients to avoid unnecessary chemicals.

Here's a hack: If your favourite protein bar is banned in Europe, it's not good for you. Europe has some of the strictest guidelines in the world (unlike the U.S.)

3. High In Calories

If you are focused on weight management, they could end up working against you.

Some protein bars are over 450 calories per bar. That's more than some people eat for lunch!

4. They shouldn’t replace real, whole foods in your diet.

Fresh vegetables, fruits, lean meats, and whole grains are always going to be more nutritious and beneficial for your body composition, gut health and long-term performance.

When Should You Eat Protein Bars?

Protein bars can be an option if you’re traveling, in a time pinch or want something sweet that’s “moderately healthy” but they shouldn’t be relied on as your main source of fuel.

Look for bars with minimal ingredients, low sugar, and a good protein-to-calorie ratio to support your active lifestyle.

Remember: They need to be at least 20g of protein in order to stimulate muscle protein synthesis in adults.

If you’re unsure which ones are best for your goals, or how to integrate them into your meal plan, I’m here to help guide you through healthy choices that align with your performance and and health goals.

Chocolate PB Protein Bars:

Ingredients:

• 3/4 cup PB
• 2 tbsp butter or coconut oil (+ 12 tsp)
• 2 cups crispy rice cereal
• 2 scoops chocolate or vanilla protein powder
• 1/3 cup dark chocolate chips
• Pinch of sea salt

Instructions:

1. In a pot over medium-low heat — heat the PB & butter until the butter is melted and the mixture is more runny.
2. In a large mixing bowl — add the PB & butter mixture, crispy rice cereal & protein powder; stir with a spatula until combined
3. Scoop mixture into a 8x8 pan lined with parchment paper; press down firmly.
4. Place in the freezer to harden (~5-10 mins) while you melt the chocolate.
5. Add the chocolate chips to a microwave safe bowl with 1-2 tsp of butter or coconut oil. Melt in 30 second increments; stirring in between until the chocolate is melted and runny.
6. Pour chocolate over bars & place back in the freezer for 15-30 mins; or until chocolate has hardened.
7. Cut into squares & leave in the fridge for up to 7 days.

PS. Whenever you are ready, here are some ways I can help you: