One of the best things about both protein bars and shakes is the convenience of on-the-move nutrition.
We’ve all been in a hurry to leave the house without having prepared a meal or lunchbox to take with us, which is exactly when a protein shake or bar would come in handy.
The dilemma here is picking a healthy, fulfilling option that doesn’t send our diet off-track. And one of the common problems with both protein bars and shakes is that they are sometimes full of unnecessary and unhealthy ingredients. Particularly with protein bars, which are often found to be glorified candy bars.
So, let’s compare the advantages and disadvantages of shakes and bars and see which option is the better one to choose from when you need something in a hurry!
The Benefits of Protein Shakes
Whey protein powder is one of the most popular sports supplements taken by athletes and fitness enthusiasts alike.
A simple powder mixed with water or milk can deliver a punch of around 20-30g of good-quality protein that can make for a satiating snack in-between meals.
Shakes are a convenient way to boost your daily protein intake, which is required to support muscle growth and repair, as well as many other bodily functions.
During exercise, we place stress on our body, which results in protein breakdown. Replacing protein after exercise is one of the key recommendations for optimizing your sports nutrition protocol, which allows muscles to rebuild and recover.
Protein powder comes in many forms, such as concentrate, hydrolyzed, isolate, and casein. The main difference between these types of protein is simply how quickly they are digested and absorbed, with whey protein being fast-digesting and casein being slower-digesting.
While it’s better to get the majority of your daily protein intake from food, protein shakes can be a quick and convenient way to give it a boost.
It can also be beneficial for those who are following specific diets or have individual requirements, which can prevent them from getting an adequate amount of protein during the day. For example, those following a vegan diet or those with milk allergies.
Though, is this always the best option when it comes to convenient sources of protein?
The Disadvantages of Protein Shakes
While protein shakes are a convenient, easy option to take in more protein, they aren’t as transportable compared to protein bars. It is not ideal to store them or save them for later, particularly unrefrigerated, which makes them difficult to bring on the go.
Additionally, protein shakes tend to have less macronutrient balance (very little carbohydrates and fat), and also less fiber, leaving you less satisfied. While you’re likely to feel full shortly after drinking a shake due to the amount of liquid, you may find yourself feeling hungry not long after.
Protein shakes may also contain a significant amount of sugar. It’s a good idea to check the label of the product you’re taking to ensure it isn’t loaded with added sugars. Some natural sweeteners, such as stevia, would be a better choice.
The Benefits of Protein Bars
The main benefit of protein bars is their convenience. Grabbing a bar on the go or putting one in your bag to take out with you, no refrigeration or re-heating necessary, makes for the most convenient high protein snack.
This is the reason protein bars are so popular among hikers and ultra runners, as they are simply a no-fuss snack.
Additionally, protein bars offer a better macronutrient profile compared to shakes. They typically include an adequate amount of carbohydrates and fat too, making them a better all-around snack.
Protein bars are also more satiating, as chewing solid food is more filling than drinking a liquid. There is more fiber content in protein bars too, which would also add to the satiety factor.
The Disadvantages of Protein Bars
Unfortunately, not all protein bars are created equal. While the benefits mentioned above apply to the better protein bars, you still run the risk of finding protein bars that are highly processed, full of sugar, and resemble something closer to a candy bar than a protein bar.
While it is completely fine to eat protein bars containing sugar from natural sources, you want to ensure that you are looking out for too many added sugars.
Alongside this, you also want to be careful of fillers, which can also apply to protein shakes. Ideally, you want to recognize a majority of the ingredients listed on the bar. A good protein bar will have mostly natural ingredients!
Protein Shakes and Protein Bars: What to Look For
The key point here is that the best place to get your protein is from whole food sources. If you choose to get your protein from processed food, it’s important to ensure that the food or supplement in question resembles a whole food as closely as possible.
There are two main points to remember when looking for the best protein bar or shake:
1) Examine the ingredients list
Firstly, if sugar is the first ingredient, you may want to rethink your choice. Additionally, it’s a good idea to scan the ingredients list and ensure you recognize at least most of them.
2) Check the protein content
If you recognize the source of protein in the bar or shake, that’s a good sign. Ideally, it should be sourced from whole food ingredients such as nuts, seeds, milk, and eggs.
Also, high-quality isolates and concentrates are good options. Protein bars should be between 10-20g per serving, whereas shakes should be around 20-30g per serving.
The disadvantages of both protein bars and shakes can be often be avoided if we know what to look for when seeking these products.
For protein shakes, you want to avoid any that are high in sugar or contain a large number of fillers. This will take away from the quality of your product. On this note, ensure you are getting your protein from a reputable brand, too.
Also, depending on your goals, you may want to opt for a protein supplement that also includes a balance of the macronutrients (carbohydrates, fiber, and protein). This will keep leave you feeling more satisfied upon consumption.
Protein Shakes Vs Protein Bars: Which is Better?
As you may have discovered through reading this article, there are many advantages and disadvantages to protein bars and shakes. The definition of “better” is subjective and can differ from one person to the next.
We all have different needs, goals, preferences, and lifestyles, so it’s important to pick the option that works better for you, like with most dietary decisions.
Unfortunately, there is no black and white answer here, and there is no one bar or shake better than the other as it’s down to individual preferences and goals.
However, hopefully through reading this article, you can now make a more informed decision on which is better for you and how to determine a good quality product from a bad one!
