Become a protein bar pro

They look tasty, but what are protein bars actually made of? And when’s the best time to munch one? We asked registered nutritionist Clarissa Lenherr to debunk the myths surrounding your favourite gym vending-machine snack

IF I EAT A PROTEIN BAR EVERY DAY, WILL I GET BULGING BICEPS?

Not exactly, says Lenherr. She advises against eating them daily, but adds that protein is needed for building muscle (alongside strength training workouts). ‘Our diets should be as diverse as possible, with macronutrients coming from a variety of food sources,’ she notes, stressing the importance of whole foods (such as eggs, vegetables, fruits, nuts, grains and legumes). ‘But if protein bars are one of the only ways you can fit in a protein source, they can be a good addition to your daily intake.’ Don’t overdo it: Lenherr advises that high amounts of protein can put stress on the kidneys. ‘Aim for roughly 0.8g to 1g of protein per day, per kg of body weight.’

CAN A PROTEIN BAR REPLACE A MEAL?

It’s always preferable to eat a healthy, balanced diet when you can, rather than regularly relying on substitute snacks. Plus, there are so many types of bars that it can get confusing. Energy bars contain high-calorie ingredients that deliver fuel to keep you going through the day; protein bars are intended as a pre- or post-workout supplement to offer additional protein; and meal replacement bars are a combination of both (not intended as a substitute for regular meals but used if you’re time poor). Back to protein bars: Lenherr says it’s actually better to eat little bits of protein throughout the day, rather than bulking up via one meal alone (top tip: chicken, yoghurt, lentils and fish are all great sources, if you are getting your cook on!). But a protein bar can be a great way to get a little boost in, especially if you’re out and about.

WHEN EXACTLY SHOULD YOU EAT A PROTEIN BAR?

Ever heard that you need to eat protein immediately after your workout, otherwise it won’t ‘count’? That’s not strictly true, but there is an optimal window, as Lenherr reveals. ‘There’s a timeframe of around four hours post-working out in which our muscles are most receptive to protein,’ she explains. ‘Aim to eat your protein bar one to two hours post-exercise.’ Scoffing one prior to exercising can be beneficial. ‘Make sure to give yourself an hour to digest, more if it’s a high-fibre protein bar. Fibre takes longer to break down; no one wants a protein bar sat in their stomach while they’re working out.’

KNOW YOUR INGREDIENTS

It’s a good idea to understand what’s in your food. Here are some common additions, decoded.

INULIN

A type of soluble fibre that works to support gut health, it’s added to bars to act as a binder and natural sweetener. But be mindful that too much can cause an upset stomach.

XYLITOL, SORBITOL, MALTITOL

Avoid bars with too many of these sugar alcohols, aka polyols. They can upset your stomach and cause a laxative effect. This is especially important to note if you have IBS.

CARRAGEENAN

This seaweed derivative, used as an emulsifier, has been known to cause intestinal irritation. Always check the label for it if you suspect that it’s a problem for you.