Is It Bad To Eat a Protein Bar Every Day?
If you’re trying to hit a protein count, these convenient foods can fit into a healthful routine. But there are a few things to keep in mind.
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Lots of us are trying to get more protein into our diets. And it can be tricky to hit daily protein goals without the convenience of a packaged protein bar. But is it bad to eat this processed food every day?
Protein bars can deliver substantial amounts of protein on the go or after a workout. And if you’re tracking the amount of protein you’re consuming daily, protein bars make the math easy.
Packaged protein bars are arguably one of the easiest protein-packed snacks or meal replacements:
They deliver quick nutrition. It’s often recommended that protein be consumed within a short window of time after finishing a workout for the best recovery and to increase muscle mass.
Protein bars can help with muscle synthesis, especially after resistance training. Some researchers have suggested that especially for women, higher amounts of protein (around 30 grams) can be helpful; as this amount of high-quality protein contains enough of the amino acid leucine to stimulate muscle synthesis.
Protein bars can be grab-and-go meals. They can be a meal replacements at breakfast or lunch (with a piece of fruit) every once in a while. Eating more protein throughout the day, not just at dinner can help with the building and repair of muscle.
Protein bars (obviously) contain a lot of protein – usually around 15 to 20 grams per bar; some contain up to 28 grams of protein.
Are protein bars processed foods?
Yes. In fact, protein bars are ultra-processed foods. Eating too many ultra-processed foods has been linked to potential health risks. But eating some ultra-processed foods can be part of a healthful diet.
Usually, the way to make eating nutrient-rich ultra-processed foods (such as protein powders, tofu, hummus, flavored yogurts and frozen pizza) more healthful is to pair them with minimally-processed foods like fruits and vegetables.
For example, for an easy post-weight-lifting snack or meal, pair an ultra-processed protein bar with less-processed foods to reach 30 grams of protein:
- Protein bar (20 grams protein), cheese stick (7 grams protein), coffee latte made with coffee and 1/2-cup milk (4 grams protein) = 31 g protein
- Protein bar (20 grams protein), 1/4-cup dry roasted edamame (10 grams protein) = 30 grams protein
- Protein bar (18 grams protein), plain Greek yogurt cup (15 grams protein), fruit = 33 grams protein
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How many is too many protein bars?
While most Americans hit their dietary guidelines recommend daily intake of protein, many are not getting enough variety of protein. Additionally, some researchers suggest that women, older adults, people with diabetes and those who do resistance training should have higher than the recommended protein intakes.
According to the dietary guidelines for Americans most of us are getting enough meat, poultry and eggs, but we are not eating enough seafood, soy products, nuts and seeds. Getting protein from a variety of sources, including other protein-rich foods like beans, peas, lentils, milk and dairy foods is key. Without eating all of these foods throughout the week, we can miss out on critical nutrients needed for our body functions to run smoothly, not just muscle synthesis.
Eating too many protein bars throughout the day can displace whole foods with essential nutrients. Protein bars contain mainly isolated protein sources (this process to make a protein isolated is what makes it an ultra-processed food). Protein bars are often fortified with a few other vitamins and minerals – but they are deficient in many of the nutrients found in natural protein sources.
Getting protein only from protein bars means missing out on the omega-3 fats from seafood, the fiber and magnesium in beans, the brain-boosting fats in nuts and immune-strengthening nutrients in seeds.
So, how many is too many protein bars? Registered dietitian Jenna Braddock, RDN, ACSM-CPT, at JennaBraddock.com has a good rule of thumb: “Use one supplemental protein product per day, two at the most. The rest should be more natural sources of protein.” Jenna notes that a supplemental protein product includes protein bars, shakes and protein powders. “Supplemental protein sources are good choices for after a workout or just to make an on-the-go meal easier. But relying on more than one or two protein supplements in the day means missing out on important nutrients.”
Bottom Line: Protein bars can be a quick and easy post-workout snack. But aim for only one supplemental protein food daily – including bars, packaged shakes, protein powders and the like. To reach protein goals, eat whole food sources of protein like meat, eggs, poultry, nuts, seeds, beans, soy foods, dairy foods and seafood. Or make you own protein bars, which are usually not an ultra-processed food! Try our Apple Pie Super Protein Bars, Peanut Butter-Chocolate Protein Bars or Breakfast Power Truffles.
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