Raising the Bar

High-Protein Bars

First developed for bodybuilders in search of easy-to-eat gym food, high-protein bars have recently surged in popularity as many dieters take to high-protein/low-carbohydrate fare in an effort to lose weight. These bars have also become the bars of choice for vegetarians and other athletes trying to boost protein intake.

Most high-protein bars supply anywhere from 15 to more than 35 grams of protein. Keep in mind that the Daily Value for protein is 50 grams, yet runners require about 60 to 100 grams daily, depending on their individual body size and mileage.

It's important to check the source of protein on the ingredient label. Look for high-quality protein sources such as soy, whey, casein, and egg. These proteins supply your body with crucial amino acids for muscle repair. Steer clear of bars containing hydrolyzed proteins (you'll see this word on the label), as these are poor-quality proteins made from animal hooves and connective tissue.

Also, be wary of protein bars labeled "low-carbohydrate." They often contain sugar alcohols such as manitol, and fillers including glycerine, which sweeten the bars and bulk up their size. Some manufacturers don't include these ingredients in the carbohydrate count, but they should, because these sugars are processed much like regular carbohydrates. The FDA has recently warned some bar makers to revamp their labels and include these ingredients for a more honest carbohydrate count.

Like many other bars, high-protein versions are often vitamin - and mineral-fortified, and some contain amino acids and creatine. All fine, but not necessarily essential. Take note of the fat content as well, since several high-protein bars enhance their flavor with extra, artery-clogging saturated fat.

Uses: High-protein bars can be helpful for folks who don't take in enough protein, such as some vegetarian athletes as well as high-mileage runners who find it difficult to keep their weight up. Most people can easily meet their protein needs by eating fish, soy, lean meats, beans, and eggs, but an occasional high-protein bar may help on those days when you don't get enough from your usual diet.

40-30-30 Bars
These bars are derived from the popular 1995 book Enter the Zone by Barry Sears, Ph.D., which touts a 40-30-30 ratio of carbohydrates, protein, and fat for weight loss and optimal athletic performance. The bars are typically higher in fat and protein, and lower in fiber than their high-carbohydrate counterparts. The higher fat content makes many of these bars taste just like candy bars. Most come fortified with an array of vitamins and minerals, with some bars containing well over 100 percent of the Daily Value for certain nutrients. If you already take supplements or eat fortified foods, you won't need all this extra fortification.

Some 40/30/30 bar manufacturers claim their products help burn body fat, yet the few research studies performed with these bars fail to support such statements. That said, the extra fat in these bars may help stave off hunger.

Uses: The higher-fat and lower-carbohydrate content of these bars makes them less desirable for use during exercise. But when combined with high-carbohydrate foods such as fresh fruit or whole-grain bread, these bars can become a tasty and effective recovery meal.

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