Call me the girl on the go. Like most city publicists, I find myself constantly emailing with one hand and eating a protein bar in the other as I run to work each morning. Probably not safe, but time is limited, the press requests are piling up and boy are those calories calling my name!
The energy bar business has made a lot of money off busy B’s like me. My lifestyle is fast-moving and very demanding, which makes easy food choices a no-brainer for me. But I use that word “easy” loosely. Because let’s be honest, DO YOU REALLY KNOW WHAT YOU’RE EATING? Are you so sure the 150-calorie bar you packed is an easy, “light snack?”
Don’t fret, my pet! I did the work for you. I visited my local health food store and stocked up on all my little nutty and fruity friends. $100 later, (no joke), I have a stash of energy & protein bars to review with you. These are some of the best out there, BUT(!) they’re fitting for certain activities and serve various functions. There are a few more I would have added, but I'll save those for another round!
---> You want to pay attention to every line of the nutrition label and say no to too much saturated fat and sugar, as well as hydrogenated oils and processed ingredients. Protein is generally the main draw so try to aim for at least 6g to help boost that metabolism. A healthy dose of carbohydrates is essential in rebuilding muscle after exercise, plus it's needed for energy to power your workout. And fiber is your friend, so remember to give your body at least 25g of it a day to keep your body full and focused; a bar with 5g should suffice. And make sure to feed your body with healthy fats. Bars with a high content could be a result of ingredients like seeds and nuts, which are heart-healthy and usually come with a plentiful portion of protein.
So let's get started. And remember, just because they’re listed here, doesn’t mean they’re right for you.
WARNING: DON'T READ THIS HUNGRY.
FOR THE FRUIT & NUT LOVER:
KIND Bar - Low Sugar/ Maple Glazed Pecan & Sea Salt
Calories: 210
Fat: 16g
Saturated Fat: 1.5g
Sodium: 140mg
Potassium: 190mg
Carbohydrates: 13g
Fiber: 5g
Sugars: 5g
Protein: 6g
*I eat more KIND Bars than any other bars on the market, but I do stick with the low sugar options. They’re delicious, pack natural ingredients and provide protein, potassium and fiber. The Dark Chocolate Sea Salt KIND bar is a great swap in for dessert. (Much healthier than cake!) Also try their new STRONG line if you're looking for a little extra protein.
Great for: pre and post workout snacks (have 1/2 before and the other 1/2 post-exercise) trail snack, easy proportional swap for trail mix.
Amrita Energy Bar- Apple Cinnamon
Calories: 190
Fat: 7g
Saturated Fat: 0g
Sodium: 75mg
Carbohydrates: 29g
Fiber: 4g
Sugars: 10g
Protein: 7g
*This fruit & seed bar has a nice amount of protein without too much guilt. This raw treat is a great one to throw in your bag when you’re on the go and need a refreshing bite. Amrita also have a line of protein bars but sugar is increased as well as other unnecessary additives. This bar is the most balanced.
Great for: daytime snack, pre and post workout energy boost.
Larabar - Apple Pie
Calories: 190
Fat: 10g
Saturated Fat: 1g
Sodium: 5mg
Potassium: 290mg
Carbohydrates: 24g
Fiber: 5g
Sugars: 18g
Protein: 4g
*Larabars are popular for a reason - they’re delicious. And with only a few ingredients of whole foods, you can’t go wrong. The high fat comes from the #1 ingredient- almonds. And the sugars are a result of the apples and raisins. You can afford this bar in your diet but be sure to watch your sugar the rest of the day. Try to shoot for Larabars with more almonds, less peanuts.
Great for: daytime snack, healthy addition to eggs/high-protein breakfast.
Cliff/Kitt’s Organic Fruit & Nut Bar- Berry Almond
Calories: 180
Fat: 9g
Saturated Fat: 0.5g
Sodium: 65mg
Potassium: 290mg
Carbohydrates: 27g
Fiber: 5g
Sugars: 16g
Protein: 4g
*This yummy thing is satisfying but can’t be classified as a protein bar. I’m a fan though, as the ingredients are minimal and whole foods - dates, almonds, barberries and bilberries plus some sea salt. Sugar is high, but you’re taking in natural fruit and nuts along with plenty of potassium and a nice amount of fiber. Definitely a healthier snack than most.
Great for: daytime snack, extra boost of healthy calories, friend of the trail.
That’s It - Dried Fruit Bar (1 Apple + 1 Pear)
Calories: 100
Fat: 0g
Saturated Fat: 0g
Sodium: 15mg
Carbohydrates: 27g
Fiber: 3g
Sugars: 24g
Protein: 1g
*I love these sweeties but some could argue they’re not “bars;” they’re simply dried fruit. This particular one is made of 1 apple and 1 pear - nothing else. It’s delicious, but I do prefer eating a full apple and full pear. That’s just me. For someone on the go with no access to whole fruits, this is a solid second.
Great for: extra, last minute serving of fruit; on-the-go snack, pack with lunch.
GRANOLA/ FOR THE TRAIL:
Kashi - Roasted Almond Crunch Granola Bar (2)
Calories: 170
Fat: 6g
Saturated Fat: 0.5g
Sodium: 150mg
Carbohydrates: 26g
Fiber: 4g
Sugars: 8g
Protein: 6g
*Who doesn’t love a granola bar? Such a sweet and fulfilling snack, but not always the healthiest. I’m a big fan of the Kashi line of products (the GoLean cereal is my fav) but this bar is one of the best on the market, thanks to its more natural ingredients, and ability to keep it under 10g of sugar, while still leaving room for protein. Plus, two bars per pack make it easy to not overload and save more for later.
Great for: on-the-go snack, pre/post workout fueler (stick to one bar).
Naked Granola - Taste of Maine Bar
Calories: 100
Fat: 5g
Saturated Fat: 2g
Sodium: 10mg
Carbohydrates: 12g
Fiber: 5g
Sugars: 5g
Protein: 4g
*This granola bar (well, it’s round, not rectangular), makes me very happy! I discovered it within the last year or so and it gives you everything you want from a granola bar but it’s chewy, sweet, natural, and provides a touch of protein without the high-sugar count. I don’t eat this regularly, but I pack it in my purse when I’m running around all day.
Great for: daytime light snack, pre-workout fuel, breakfast addition to non-fat greek yogurt.
Tanka Jerky - Slow Smoked Original
Calories: 70
Fat: 1.5g
Saturated Fat: 1g
Sodium: 260mg
Carbohydrates: 7g
Fiber: 1g
Sugars: 6g
Protein: 7g
*Jerky ain’t for me, but my husband loves it, so I dedicate this to him. Due to this bar’s low carb count, it’s not much of a pre or post workout refueler, but being light in calories and packing some protein, it’s a great mid-day snack when you’re looking for a boost. Plus, Tanka bars put cranberries in their jerky bars so the sweetness is an unexpected bonus. Just be careful of sodium count on these guys; they’re often very high which you want to steer clear of.
Great for: daytime snack, extra protein for lunchtime.
LIGHTER SNACKS/ BOOST OF PROTEIN & FIBER:
Health Warrior Chia Bar - Acai Berry
Calories: 100
Fat: 5g
Saturated Fat: 0.5g
Sodium: 45mg
Carbohydrates: 14g
Fiber: 4g
Sugars: 5g
Protein: 3g
*This little nugget has a little bit of everything packed into one mini-bar. It’s my go-to pre-workout snack, especially at 6am when I’m not hungry for anything more than 100-calories, but know my body needs a baby boost. I’m into all the flavors, my favorite being banana nut and chocolate peanut butter (SO GOOD!)
Great for: pre-workout snack, desk drawer daytime snack, friend of the trail.
Gnu Fiber Bar - Banana Walnut (New name: NuGo Fiber d’Lish now in stores)
Calories: 140
Fat: 4g
Saturated Fat: 0g
Sodium: 40mg
Carbohydrates: 30g
Fiber: 12g
Sugars: 8g
Protein: 4g
*I love these bars. The flavors are great and in just one bar you get almost half a day’s serving of fiber, which helps to keep you full. Most people only get 15g of fiber a day when you need 25g, so this little guy is good to keep around. I tend to eat them as midday snacks, especially between meals. They’re also perfect for my morning swims when I need a bit more substance without feeling weighed down. Warning: not a great pre-run snack as the fiber can be an upset to the tummy.
Great for: midday snack, lunch additive for the fiber boost, trail snack, curbing hunger.
Simply Protein Bar- Maple Pecan
Calories: 130
Fat: 2.5g
Saturated Fat: 1g
Sodium: 15mg
Carbohydrates: 17g
Fiber: 8g
Sugars: 2g
Protein: 15g
*For the person looking for the protein without the calories, this is the bar for you. I personally think it’s a good bar for the more casual exerciser. High in fiber and protein without the calories, sodium or sugars, this will not weigh you down a bit as it’s made from crisp rice. It won’t fill you up but none of these bars should serve as full meal replacements.
Great for: pre and post workout refuel, midday snack, light breakfast.
HIGH-PROTEIN/ ENDURANCE FUEL (LOW SODIUM):
Organic Food Bar- Protein
Calories: 330
Fat: 9g
Saturated Fat: 1.4g
Sodium: 5mg
Potassium: 364mg
Carbohydrates: 33g
Fiber: 8g
Sugars: 18g
Protein: 22g
*This raw bar is comparable to a Larabar or Kitt’s Organic as dates, almonds and raisins are galore, but the difference here is the addition of plenty of protein via brown rice protein. Potassium and fiber is nice and high, sugar is natural, and sodium is almost non-existent. Without sodium, it’s better for daytime, but less helpful post workout when you need the salt intake. Still, this bar would be great at a finish line when athletes are looking for immediate, hearty replenishment.
Great for: race finish lines, post-long workout refuel (w/o the salt), small lunch substitute (just watch sugars rest of the day).
Rise Protein Bar- Almond Honey
Calories: 280
Fat: 16g
Saturated Fat: 1.5g
Sodium: 25mg
Potassium: 390mg
Carbohydrates: 20g
Fiber: 4g
Sugars: 13g
Protein: 20g
*I recently discovered Rise Protein Bars and I’m a big fan. Just 3 ingredients of almonds, honey and whey protein isolate make this bar simple and packed with power. The taste is fair and easy to digest, but the nutrition facts prove that you can replenish your body with everything you need post workout- protein, carbs and fat for starters. The potassium count is one of the highest I’ve seen on the market, with less sugar than a banana. Honey brings the sugar, but honey also provides this bar with naturally sweet flavor…better than added sugar.
Great for: pre-race fuel, pre-workout breakfast (not a snack!), post-workout fuel (may be a good lead-in before lunch).
GoMacro Macrobar- Protein Pleasure - Peanut Butter Chocolate Chip
Calories: 290
Fat: 11g
Saturated Fat: 2.5g
Sodium: 10mg
Carbohydrates: 38g
Fiber: 3g
Sugars: 15g
Protein: 12g
*GoMacro is a small company that makes great products and gives back. Locally sourced, macrobiotic, vegan and yum to the max, this bar is has the power and can keep you satisfied. Of their bars, stick with the protein line which at least provides you with the energy you would need before or after a sweaty workout. The higher carb-count makes it a nice refueler, but the sugar isn’t necessary. Match this up with a healthy overall diet and you’re good to go.
Great for: post workout fuel; ok for pre workout but stick with half for early mornings.
HIGH-PROTEIN/ ENDURANCE FUEL (HIGHER SODIUM):
Quest Bar - Apple Pie
Calories: 180
Fat: 5g
Saturated Fat: 0g
Sodium: 330mg
Potassium: 115mg
Carbohydrates: 25g
Fiber: 18g
Sugars: 4g
Protein: 20g
*This super protein bar is one of the most popular on the market (and one of my fav!) among fitness enthusiasts. With a ton of protein and fiber, and a solid amount of carbs and sodium, this is a the bar for the calorie-burner. It doesn’t hurt that the flavors are endless and mostly all delicious. Not suitable as a light snack; the sodium count is fitting for ultra-sweaters and those training for longer distances. I like many of the flavors but stick with apple pie more often as I generally eat these in the morning and can't stomach a chocolate or cookie-flavored bar too early.
Great for: Long workout/long run quick recovery snack, mini meal on the go (though whole foods are always recommended!)
Cliff Builder’s Protein Bar- Chocolate Peanut Butter
Calories: 280
Fat: 10g
Saturated Fat: 5g
Sodium: 270mg
Potassium: 190mg
Carbohydrates: 29g
Fiber: 2g
Sugars: 21g
Protein: 20g
*Very yummy, but personally not a good fit for me. For starters, I like the sugar count to be under 10g and mainly come from natural sources. Though this has 20g of protein and provides potassium (which doesn’t come around too often) the saturated fat count is also too high for me, and all ingredients are not natural. On a big workout day, like post-race or after several hundred calories are burned, this would suffice and replenish plenty, plus it tastes like a chocolate candy bar so I can’t complain there!
Great for: post-race refuel, major workouts. Not a bad idea to eat half after a general workout and seal the other for another time.
PROTEIN FOR THE SWEET TOOTH:
Luna Protein Bar- Mint Chocolate Chip
Calories: 170
Fat: 5g
Saturated Fat: 3.5g
Sodium: 240mg
Potassium: 150mg
Carbohydrates: 21g
Fiber: 3g
Sugars: 14g
Protein: 12g
*Confession: I just ate the whole thing while writing this post. IT’S SO GOOD. So I don’t eat these often due to the sugar count and fact that I would most likely over consume due to its deliciousness; it tastes like a candy bar.
Great for: added nutrition, daytime protein snack, possible post-challenging workout refueler.
Think Thin High Protein Bar- Dark Chocolate
Calories: 230
Fat: 8g
Saturated Fat: 3.5g
Sodium: 220mg
Carbohydrates: 25g
Fiber: 2g
Sugars: 0g
Protein: 20g
*Years ago, I ate these all the time, but I think Quest took a front seat with their flavors. Most Think Thin bars are for the sweet tooth, with a lot of chocolate and caramel options, mimicking chocolate bars without the guilt. Very yum, and a great source of protein, but personally don’t work with my stomach in the mornings. Try their ThinkThin Lean Protein & Fiber Bars which have almost half the calories and protein with added fiber. Better on the go snack.
Great for: Post-workout fuel (best for long/high-calorie workouts), lunch addition for extra protein.
KEEP IN MIND: The number of calories you burn during your workout and the type of workout you do is very important when determining which pre and post workout bar may be best for you. Of course you want to replace lost nutrients into your body after a workout sesh, but the last thing you want to do is eat more than you’ve burned, which is very common among the fitness population. We emerge from a workout class and we’re starved, looking for immediate relief, so we go for anything that will suit. I advise you use a heart rate monitor and log your workouts and calories once in a while to determine how much you burn on average with each type of exercise. (you'll be surprised). After replenishing comes overconsumption, so read your labels and keep your counts in check - especially that sugar! These bars can be delicious but can be as dangerous as candy if you eat too much and too often. Healthy whole foods are always the best option, but it’s never a bad idea to have some backup!
If you have any specific questions, send me a message via the contact page.
Keep raising that bar,
BForge
YESTERDAY'S WORKOUT (1/31): Brick workout - 2hr indoor cycle, 30min run
TODAY'S WORKOUT (2/1): 9mile team run
TOMORROW'S WORKOUT (2/2): 3000yd swim