There are a few things you should look out for in a protein bar. First and foremost, check the sugar content. The problem with virtually all of the bars is that they can't manufacture one that tastes good without using a lot of refined sugars. Don't just look at the Nutrition Facts panel; the sugar listing can be deceiving. The grams of sugar doesn't distinguish between sugars that are naturally occurring and those that are refined. Looking at the ingredient list is more informative. FDA labeling laws require that all ingredients be listed in order of the quantity used. If refined sugars are the first or second ingredient, it is not a good choice. The refined sugars, Sucrose, corn syrup, high fructose corn syrup, brown rice syrup, and chocolate are frequently found high on the list. A typical bar might list protein powder (such as whey isolate) as the first ingredient and corn syrup as the second ingredient. Don't be surprised if some so-called "nutrition bars" list sugar or corn syrup as the first ingredient. Many bars are nothing more than ordinary candy bars with protein powder added in. You might as well have a Snickers! Another ingredient to be on the lookout for is saturated fat. Many bars have moderate amounts of fat, (4-8 grams per bar). The total fat grams, however, is not as important as the type of fat used. Some bars derive their fat from peanut butter, which is fine in small amounts. Unfortunately, others use hydrogenated oils and tropical oils such as coconut oil or palm kernel oil. These are the "bad fats" that have been implicated in heart disease and cancer. When choosing a bar you should also look at the total calories and the carb to protein ratio. There are several different types of bars available, including energy bars, protein bars and meal replacement bars. The ratio of nutrients in each type can vary greatly. Your best bet is to choose one with a substantial amount of protein (30 grams of protein, preferably whey, is good for a bar). A meal replacement bar is usually around 300 calories with a ratio of one part protein to two parts carbs. Other bars are marketed as "energy bars" because they are primarily carbohydrates.
Ok so now we know that we know what to watch out for, what are the best choices? I've compiled a list of some of the popular healthy bars out there. I would suggest trying some of each until you can find a bar you enjoy (or can tolerate.) Also, don't limit yourself to just the ones on my list. Just make sure when you venture out on your own that you check the labels!
Here's a short list of some of the more popular bars that probably aren't the best choices:
Keep in mind that these are just some ideas. There are plenty of other decent (and poor) choices out there. I've found that the employees at Vitamin Shoppe, Whole Foods, GNC, Central Market, etc. can be especially helpful in assisting customers with some of the best choices. Just remember that the lower down the list the sugars, syrups, and brown rices are-the better. Also something is always better than nothing. Don't skip an entire meal simply because the only thing you can get your hands on made my bad list. (Just don't be surprised if you get razzed a little by fellow players and parents!) Feel free to share some that you find that I didn't mention by using the comments field. Happy hunting!
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