We love an on-the-go snack, and it doesn’t get a lot simpler than throwing a protein bar in your bag earlier than heading out the door. Along with comfort, we would like one that truly tastes nice (nothing chalky or too-chewy, please) and has an enough quantity of protein. So, we consulted registered dietitians with sports-nutrition experience to assist us establish protein bars which are actually satisfying and supportive of our general well being or exercise targets.

What are the advantages of protein bars?

Protein performs an integral function in your physique, Natalie Rizzo, MS, RD,, writer of Planted Efficiency, tells SELF. It helps your immune system, helps your organs and tissues perform correctly, and aids in repairing and constructing muscle. So that you wish to ensure you’re getting sufficient protein daily. If you happen to’re undecided what “sufficient” means for you, the present really useful dietary allowance (RDA) is 0.8 grams of protein per kilogram of physique weight (or .36 grams per pound). That’s the minimal quantity you might want to keep away from a deficiency, however should you’re lively, you possible want extra to ensure that your muscle groups to develop and get better out of your exercises—say, between 1.4 to 2 grams of protein per kilogram of physique weight (or .64 to .91 grams per pound), as SELF reported beforehand.

There are every kind of high-protein snacks which you can add to your weight-reduction plan, however protein bars are notably helpful should you’re busy, touring, or grabbing a fast chunk at work, Kelly Jones, MS, RD, CSSD, a board-certified specialist in sports activities dietetics and proprietor of Kelly Jones Diet, tells SELF. They will additionally make it simple to maintain your protein consumption regular all through the day, which may additional assist muscle restoration, she says. Plus, if selection performs an essential function in your snacking, you’ll be able to at all times discover a new taste of bar to attempt.

What must you search for in a high-quality protein bar?

Rizzo says a bar ought to include at the least 10 grams of protein with a purpose to enhance your each day consumption and maintain you happy between meals. Jones recommends the identical baseline, and provides that extremely lively people who find themselves working to construct muscle—say, by lifting heavy weights or power coaching a number of occasions every week—ought to search for bars with 15 to twenty grams of protein.

Along with amount, you also needs to verify the protein supply in your bar of alternative. Rizzo says whole-food choices like eggs, seeds, and nuts are particularly good, however protein isolates or whey protein will do the trick, too.

What must you keep away from in protein bars?

Moreover any recognized allergens you’re delicate to, like eggs or whey (when you have points with dairy), there aren’t many elements you might want to flat-out keep away from in protein bars. However, there are some you need to be conscious of earlier than making your picks.

First, sugar alcohols (like xylitol, erythritol, or sorbitol) and different sweetener substitutes (like sucralose or aspartame) might upset your abdomen and trigger uncomfortable GI signs like gasoline, bloating, or diarrhea. As SELF has beforehand reported, the diploma to which they will irritate your intestine varies from individual to individual, however it’s one thing to bear in mind.