Top 7 Most Popular Protein Bars With 20 Grams Of Protein
Just as a car needs gasoline to run, or a plant needs water to grow, we need protein to live. Our bodies are fueled by it, and it is essential for healthy functioning. Protein carries oxygen through our bodies, energizes us, and helps keep cells healthy and fight off illness. Consequently, if we don’t have enough protein in our diets, there can be negative health effects, including tissue breakdown and muscle loss. In addition to keeping us healthy, it plays a major role in helping us reach our fitness goals. If you have ever wondered why you aren’t seeing the weight loss or muscle gain you’ve been working for, it could be caused by insufficient protein intake. With a balanced diet, protein supplements can help with weight loss and muscle gain among other health benefits.
Benefits of Protein Supplementation
There are numerous benefits to protein supplementation. Research has shown that those who supplement with protein lose more weight. The University of Ulm published a study that looked at two groups who were both on low-calorie diets; one included additional protein supplements, and one did not. Their study found that those who supplemented with protein lost more weight. While helping lose fat, it also helps build lean muscle mass. A study conducted by St. Francis Xavier University concluded that those who used whey protein supplements, gained greater muscle mass and improved their strength more than those who received a placebo. Research has also found that whey protein, found in many of the protein bars on this list, can also reduce blood pressure and treat Type 2 diabetes.
Although any time of day will provide you with the health benefits mentioned above, having a protein shake or protein bar at specific times can provide greater benefits and target your goals. If you supplement protein to lose weight, having a protein bar between meals will result in fewer calories at meal-time and throughout the day. For those who are supplementing to build muscle, having a protein bar before (for energy) and immediately after (for repair) a work-out is best. Many researchers and fitness gurus alike recommend having protein within 60 minutes of completing a workout. If you were looking to maintain muscle and prevent muscle loss, you could supplement by adding protein to your meals to ensure you have at least 30g of protein at every meal. Recent research has also found that taking protein before bed can promote muscle building and is easily digested and distributed while you sleep.
There are a lot of myths surrounding protein supplementation. One common myth is that you can have too much protein, and it can damage the organs. Research has not supported this, and in fact, protein dominant diets have shown to have many health benefits. This versatile nutrient is a needed source of fuel that can be found in protein-rich foods like soy, meat, and dairy, as well as supplements like protein shakes and protein bars. To maximize your results and benefit from protein supplementations, you incorporate both into your diet.
Why choose protein bars
Protein bars are an efficient and effective way to increase your protein intake, as well as healthy carbs and vitamins. They are great at curbing appetite and can keep you on track to reach your fitness goals. Not all protein bars are created equally, and if I’m being honest, there is a lot of garbage out there that calls itself a protein bar! You need to read the label carefully. Check the calories, carbohydrates, protein, and ingredients. If your protein bar is loaded with sugar, then you might as well just go get yourself a Mars bar. With so many protein bars on the market, it can feel overwhelming to choose the right one. That’s why I put together this list of the 7 most popular protein bars with 20 grams of protein.
Why 20 grams? This is about half your daily intake of protein and the ideal amount of protein for a post-workout snack if looking to build muscle. The general guideline for protein intake is 1g of protein per 2.2kg of lean body mass; however, additional considerations should be made, including your BMI and fitness goals. The average sedentary man needs 56g of protein, and the average sedentary woman needs 46g of protein per day. These numbers need to be higher to gain muscle or lose weight, and the easiest way to increase your protein is through a high protein bar. The following protein bars have a generous amount of protein, clean ingredients, and taste delicious.
1.Think! Thin Brownie Crunch Bar
Like a chewy, fudge brownie that’s loaded with protein, this protein bar has a great chocolate flavor, with almonds for added crunch. Each bar is 60g and contains 20g of protein, giving you a solid serving that is great for satisfying hunger while supporting muscle growth and recovery. As I mentioned earlier, clean ingredients are important, and Think!’s high protein bar does an amazing job at this. There is no sugar, artificial sweeteners, nor additives like sucralose, saccharin, aspartame, Acesulfame potassium, neotame, or advantame. Even better, these are gluten-free, GMO-free, and free from artificial colors and flavors. This bar is a pure, clean source of protein for a reasonable price and is sold in packs of 10 or 30.
Pro: Zero sugar and artificial sweeteners
Con: Not low calorie with 230 calories (although it is low GI)
Buy it now – Think! High Protein Bars Brownie Crunch
2. Quest Double Chocolate Bar
Quest is infamous for its high protein bars and selection of delicious dessert-inspired flavors. The Double Chocolate Bar holds up its rep in many ways. The taste is great, tasting just like a double chocolate cookie without the typical protein-bar aftertaste you get in some other bars. Using diary-based proteins, you also get nine essential amino acids to help with muscle recovery and growth while satisfying hunger. Although not entirely sugar-free, there is only 1gram while boasting 14g of fiber and just 4g net carbs. The carb to protein ratio makes this a great choice for those on a keto diet or limiting their carb intake. It is also dairy-free and kosher.
Pro: Low net carbs, good for keto or low-carb diets
Con: Higher than average price tag
Buy it now – Quest Double Chocolate Bar
3. Pure Protein Bar
This tastes a lot like a cookies and cream chocolate bar and is perfect for satisfying your sweet tooth and hunger. As a high-protein bar, it has 20g of protein that will help sustain energy and aid in muscle repair. Pure Protein recommends eating the bar pre or post-workout. Eating the bar about an hour before your workout will provide you with the carbs and protein needed to push through a tough workout. Although it has a bit more sugar, it is still reasonable with just 5g. It’s pretty clean as well and doesn’t have any artificial sweeteners, is non-GMO and gluten-free.
Pro: Great flavor
Con: Dense, texture is a little dry
Buy it now – Pure Protein Cookies and Cream Protein Bar
4. Rise Almond Honey Bar
This is my favorite bar on this list because of its high-quality ingredients, production, and perfectly balanced macros. The rise almond honey bar features 3 whole ingredients; almond butter, honey, and pure whey protein isolate. This bar is unique in that it contains an impressive 20g of protein while remaining so clean. There are no artificial flavors or ingredients added, and the pure whey protein isolate is easy to digest with high bioavailability. The protein bars are artisanally crafted in small batches by hand, ensuring the quality of each one. These are one of the more calorically-dense options; however, they are still balanced macros with natural fats and clean carbohydrates. A good option for those with food intolerances, these are free of peanuts, gluten, soy, and GMO’s.
Pro: Super pure, clean ingredients, balanced macro’s and hand-crafted in California
Con: If you are focused on calorie restriction this may not be the best option, although all calories are from natural, clean sources
Buy it here – Rise Why Protein Bar – Almond Honey
5. Clif Builders Bar
Clif makes a number of different bars, not all of them having a lot of protein-punch, and although often found in the protein bar section, they don’t compare. That was, however, until they launched their Builders protein bar. The cinnamon nut swirl flavor reminds me of a cinnamon bun and is a great alternative to all the chocolate options out there. Containing 20g of protein, this protein bar has all the protein and essential amino acids needed to build and repair muscles. Clif focuses on clean, quality ingredients. These bars are non-GMO, gluten-free, low glycemic, and made using plant protein.
Pro: A great plant based protein bar (perfect for those with whey intolerance)
Con: There are 29g of carbohydrates with 16g from added sugars, not the best choice for low-carb diets
Buy it here - Clif Builders Protein Cinnamon Nut Swirl
6. Combat Cookie Dough
MusclePharm prioritizes gains when making their protein bars, and that’s just what they did with their Combat Crunch. This bar contains 20g of whey protein and promises balanced nutrition with great taste. MusclePharm is so confident in their bar, they offer a 30day money-back guarantee and have won awards for “protein bar of the year”. They have also had their products banned-substance tested and certified by Informed-Choice, providing consumers with confidence in enjoying their cookie dough protein bar. Great flavor and a great source of protein.
Pro: Amazing taste and quality, and their money-back guarantee makes it risk-free
Con: Contains 1g alcohol sugars, dairy, soy and nuts – not great for any intolerances
Buy it here – MusclePharm Combat Crunch Protein Bar
7. Pro Bar Base Cookie Dough
Cookie dough is the most popular choice for protein bars, and these ProBar ones do not disappoint!
With plant protein, chia, and flax seeds, this bar is a clean source of protein. It is gluten-free and non-GMO verified. This is a good-sized bar, at 70g, which should be considered when looking at the calories and carbohydrates (although it’s still the highest on this list). The flavor is one of the best and will do a great job at satisfying hunger and helping with muscle growth and recovery.
Pro: A lot of plant protein and added nutrition of chia and flax, great flavor
Con: Contains 13g added sugar, and 34g of carbohydrates – not exactly keto-friendly
Buy it here - Pro Bar Base Cookie Dough
Whether you are looking to boost your meals' protein or have a protein-packed snack, protein bars are a convenient and effective way to supplement your diet. These 7 protein bars are all great choices, with clean ingredients and 20g of protein. To pick the one that is right for you, you will need to consider your macro needs, whether you are looking to gain or lose weight, and flavor preferences. As I mentioned earlier in this post, my all-time favorite is #4 on the list, the Rise Almond Honey Bar. As far as I’m concerned, the fewer the ingredients, the better, and this is the purest option on this list with a macro balance that works for me.
If you have found you have plateaued on your fitness journey and aren’t seeing the results you want, you should try increasing your protein intake with a nutritional protein bar. Research has shown that 6 weeks of increased protein intake can have positive effects on your body.
Which one of these protein bars would you try?
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