Bars vs. Shakes
Here we go with a long-awaited topic that so many people have asked about: is it better to eat protein bars or protein shakes? Are either of them beneficial to consume at all? To start off, let’s talk about pros and cons of each, and then we can unpack the best course of action for supplementation.
Bars
Pros:
They have a better macro profile than shakes, including a decent amount of protein (some bars can contain 20-25g), carbs, and fats.
They contain more fiber than a shake because they’re solid.
They may keep you fuller longer because they’re more dense.
Makes for a decent snack.
Cons:
Higher in calories (by double most times)
Has more sugar than a shake, and in some cases can be as bad for you as a candy bar.
Shakes
Pros:
High protein at 20-30g+, with low fat and carbs - this can help if you struggle to hit your protein goal, but hit the others easily.
Shakes are better for caloric restriction because they have less calories - this is especially true if you mix with water. *Adding other things to your protein powder and blending into a smoothie can easily make your 130 calorie shakes 600+ calories, so you have to pay attention.
Shakes are better for recovery than bars are (generally speaking), because they contain a better amino acid profile.
Cons:
Burn less calories to digest.
Shakes may not keep you full for as long as a bar.
The benefit of adding some type of protein supplement is that protein helps to regulate blood sugars (insulin regulation) and will help make you feel full longer. It’s a good way to help boost protein intake if that’s a hard thing for you to fit in, even if it’s just in the interim while you figure out ways to implement whole foods. Remember, you should be aiming for 1g/protein per pound of your goal body weight (or current weight if you’re maintaining) per day in order to maintain your lean mass, aka keep your hard-earned muscles happy.
Neither shakes nor bars are whole foods - they’re both processed. You can find companies that make really clean products, but at the end of the day, it’s not the same as eating off the perimeter of the store. If you’re able to eat whole foods, that should take priority over supplementation. Still, it’s okay to fill in the gaps with a shake or a bar when your protein intake is lacking. Just be careful that you are buying quality products. Learn to read labels and make sure that what you’re putting in your body isn’t doing more harm than good.