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The best protein bars for satisfying hunger, according to nutritionists and 'Shape' editors
Protein bars have long been every fitness enthusiast and snack fan's best friend. Available in countless innovative flavors, they satisfy hunger and help you achieve your goals thanks to the role of protein in building muscle. But sometimes these friends are actually enemies in disguise; Crumpled packaging can hide a chalky, bitter bar hard enough to break a tooth and will have your stomach growling in 20 minutes. So how are you supposed to know which protein bars are actually tasty and filling enough to be worth adding to your shopping cart? Check out this all-inclusive guide...
The best protein bars for satisfying hunger, according to nutritionists and 'Shape' editors
Protein bars have long been every fitness enthusiast and snack fan's best friend. Available in countless innovative flavors, they satisfy hunger and help you achieve your goals thanks to the role of protein in building muscle. But sometimes these friends are actually enemies in disguise; Crumpled packaging can hide a chalky, bitter bar hard enough to break a tooth and will have your stomach growling in 20 minutes.
So how are you supposed to know which protein bars are actually tasty and filling enough to be worth adding to your shopping cart? Check out this all-inclusive guide to find out the qualities to look for in a snack bar and the best protein bars on the market, according to registered dietitians and Shape staff.
Why snack on protein bars at all?
For starters, consuming a protein bar can help you achieve protein - a necessary macronutrient that helps build and repair cells, tissues and muscles; ensures proper growth and development; and supports body processes such as blood clotting, fluid balance and more, according to the US Food and Drug Administration. People following a 2,000-calorie diet generally need to consume at least 46 grams of protein daily, according to the U.S. Department of Agriculture, and eating a protein bar can help you get one step closer to that goal.
But protein bars don't just keep your body running smoothly—they can also help you calm your growling stomach, says Ashley Munro, MPH, RD, a registered dietitian and certified intuitive eating consultant in Tucson, Arizona. If you choose a protein bar that also contains a moderate amount of carbohydrates, you will benefit from an immediate and lasting feeling of fullness. Carbohydrates are digested quickly, raising blood sugar levels in about 15 minutes and releasing mood-boosting serotonin and satiating hormones, turning off your brain's initial "hunger switch," Abby Chan, MS, RDN, a registered dietitian and co-owner of EVOLVE Flagstaff in Arizona, previously told Shape. Your body breaks down protein more slowly than carbohydrates, so together they produce a stable rise in blood sugar (as opposed to a rapid rise), according to the Centers for Disease Control and Prevention.“Protein is really helpful in stabilizing blood sugar...[and] having good blood sugar levels throughout the day helps us all feel satisfied and energized," Munro previously told Shape.
Thanks to their on-the-go nature, protein bars also make it possible to fill your empty stomach (and keep you from going hungry) whenever and wherever, notes Munro. “Satisfying hunger throughout the day is much easier when something is available,” she adds. "Hunger strikes when we don't always have [a meal] with us, and in those times I think protein bars can be really great options because you satisfy your hunger and it can be a bridge to the meal." Translation: By keeping a protein bar on hand, you can give your body the energy-boosting nutrients it needs instead of having to ignore your hunger cues until dinner.
How to find the best protein bar
When choosing a protein bar to add to your snack collection, look for a bar that contains 7 to 20 grams of the macronutrient, which will ensure it will actually tide you over until your next meal, says Munro. Look on the ingredients label for high-quality protein sources that fit your dietary preferences, such as whey or egg if you're an omnivore, or pea protein or brown rice protein if you're plant-based, she suggests. (If you're wondering, protein quality reflects how rich the protein source is in essential amino acids and how easily your body can utilize the protein.) Regardless of the ingredient, "they'll all give you protein, just in different packages," says Munro. "Some will be more available to your body or provide you with more protein than others, but it's just a snack and hopefully not the only source of protein you get that day." (By the way, this is what consuming the right amount of protein really looks like.)
You should also choose a snack that contains fiber (about 3 grams), says Munro. The nutrient (which is a type of carbohydrate) cannot be broken down by the body and, in turn, increases the bar's satisfaction factor, she says. Still, you can have too much of a good thing. "I think it's a bit tricky if it's high in fiber, like 10 grams, because synthetic fibers like chicory root could be added, which could cause tummy troubles or bloating," says Munro.
However, of all the guidelines for choosing the best protein bar, the most important has nothing to do with diet. “Honestly, one of the most important parts is that it has to taste good,” says Munro. "I think that's always important for me, finding the brands that actually make me look forward to eating them. I'm not looking in my bag like, 'Ugh, that's all I have?' and dreading it."
A way to get your taste buds excited about your fortifying snack? Stock your pantry (and in some cases your fridge) with a handful of the best protein bars, below, that registered dietitians and Shape editors can't stop raving about.