Nutrition Bar
Nutrition Bar
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Protein, Energy, and Meal Replacement Bars – The Good, The Bad, and The Useless
Balance, Zone, Cliff, Pure Protein, and other nutrition bars can be extremely useful tools to help fight hunger, provide a healthy, quick snack, and maintain a continuous flow of protein and sugar into the body. However, they are not all created with the same user in mind and it is important to understand where each kind of bar best fits into your nutrition plan. By reading the Nutrition Facts information as well as the ingredients statement, you can learn a lot about what a bar can do for you.
Generally, nutrition bars will range between 150 and 400 calories per serving, which for the majority of people makes them most useful as snacks. They do not usually provide enough energy to constitute a full meal. In addition, they are almost always lacking in at least one key component of a well-structured meal, including fiber, healthy fats, or phytochemicals like antioxidants. However, when used as a snack, either alone or with other healthy foods, nutrition bars can strike a wonderful balance between convenience and nutrition.
There are three main categories into which I divide nutrition bars: protein-based, carbohydrate-based, and those that supply a balance of macronutrients (fat, carbohydrate, and protein). Each type of bar can be a powerful tool in the right circumstances, but when misused can be counterproductive to your success. Protein-based bars are designed with maximum protein content in mind. Pure Protein and Met-Rx Protein Plus bars are examples of this category. Pure Protein bars provide approximately 34% of their calories by way of protein and Protein Plus bars supply approximately 41% of their calories as protein. Besides their macronutrient profile, another perspective on the bar's design can be had by observing the ingredients statement. Pure Protein bars utilize artificial sweeteners and sugar alcohols in order to keep their overall caloric content down and boost their relative protein content. Bars in the other categories will generally avoid such ingredients (although there's nothing inherently wrong with them) and will therefore have a more carbohydrate-heavy profile.
A protein-based bar can be an excellent supply of high quality protein when you are away from home or otherwise without access to meat, soy, or dairy-based protein sources. They can often serve as the major source of protein in a snack that might also include whole grain cereal products or fresh fruits and vegetables. Be aware, however, that many high-protein bars also contain large amounts of saturated fat. Due to the negative health consequences of chronic high saturated fat consumption, always use protein-based bars in moderation and only when you are without healthier protein sources.
Another type of nutrition bar is the carbohydrate-based product. Cliff Bars, Bear Naked Grain-ola Bars, and the ever-popular PowerBar Performance Energy Bar are members of this group. They supply between 7% and 17% of their calories from protein. Clearly, these products were not designed to provide a maximum amount of protein. Instead, they are generally engineered with fiber to slow digestion and low glycemic carbohydrates to give the user a steady supply of sugar over an extended exercise session. The benefits of these bars are varied but can include natural ingredients, whole-grains, and a lower saturated fat content than the other types of bars.
Carbohydrate-based bars can be used as part of a pre-workout meal to supply healthy, fiber-buffered carbohydrates to fuel your training session. They can also be used in concert with a concentrated source of protein as part of a post-workout meal. However, they do not often make good starting points for snacks during a normal day at work or home due to their often high sugar content.
The last type of bar is the meal replacement product. These bars usually provide a balance of macronutrients and can be useful in many situations. Balance Bars, Zone Bars, and Met-Rx Big 100 Bars fall into this group. Balance and Zone Bars provide about 210 calories and approximately 28% of their calories from protein. Big 100 Bars contain 410 calories and supply approximately 31% of its calories from protein. Despite their similar protein contents, the 200 calorie difference between the bars is substantial. This category of products tends to have the largest variation in total caloric content, so always pay attention to the Nutrition Facts label to see how you can best make these bars work for you.
Meal replacement bars or those with balanced macronutrient profiles are best used as part of a snack during every-day life. If you do not need as much protein as protein-based bar would supply or if you have a good protein source and are looking for a convenient, balanced source of macronutrients to complete a snack, the meal replacement bar may be a good choice. Unfortunately, this sort of bar often contains levels of saturated fat similar to the protein-based bar type. As always, pay attention to the Nutrition Facts and ingredients statement labels to find the right bar for your nutrition plan.
All three types of nutrition bars can play a beneficial role in your life. They are convenient, portable sources of concentrated nutrition. When used properly, they can supply just the right nutrients at the right time. However, each kind of bar has its drawbacks, so don't rely on them regularly as replacements for healthy conventional foods. Always read the rear label carefully, paying special attention to caloric content and macronutrient ratios, to make the right choice when selecting a nutrition bar.
About the Author
Rob Bent is the founder of Nutrition Perfected in Brooklyn, NY. We provide performance nutrition counseling to athletes as well as regular Joes and Janes. We specialize in maximizing fat loss, muscle gain, and athletic performance using efficient and pragmatic nutritional strategies and techniques. Let us help you perform to your highest potential!
Contact Nutrition Perfected or visit http://www.NutritionPerfected.com!
Is protein you get from say a nutrition bar or soy or beans the same protein you get from meat?
Does protein in any form do the same thing?
Im a vegetarian and my dad insists that you need protein from meat not just from protein bars or soy or beans or cereal.
i know protein is good for you no matter what but is protein from meat actually different?is there any difference?
Protein is pretty much protein....it does come in different forms (it has to b/c it comes from differen sources) but at the end of the day, it does the same thing for your body.
Yes, meats contain a lot of protein and it's absorbed fairly quickly into your body, BUT the downside of eating meat is that it is hard for our bodies to digest. Humans don't break meat down quickly and it stays in the digestive tract for quite some time and that's totally unhealthy.
Plant-based protein takes longer to absorb, but the by-products pass through the digestive tract quicker, taking many toxins along with them. It's basically a win-win.
Oh- and one other thing: it is a common misconception that humans need a lot of protein. A lot of Americans eat too much protein on any given day...large amounts of it are taxing on our livers and kidneys. If you eat a well-balanced vegetarian diet, you should be fine in the protein department.
good luck!
