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From workout to workday: the best protein bars to keep you going
Written byJodi M Johnson
Reviewed byHeeral Patel
Curious about what a high-protein diet could do for you? Let’s break down the benefits, share some easy snack ideas and reveal which protein bars are actually worth your time
Protein isn’t just for gym buffs – it’s a powerhouse nutrient your body can’t do without. While it gets plenty of spotlight in fitness circles, it is crucial to everyone, no matter your activity level.1
Why? Because it’s busy behind the scenes keeping you in top form. It builds new cells, repairs old ones, fuels muscle growth and even provides energy. Whether you're smashing workouts, bouncing back from surgery or just aiming to stay strong and healthy, protein has your back.1,2
The recommended daily intake of protein varies from person to person depending on several factors such as age, gender, activity level and overall health goals.1 But whatever your intention, making sure you get enough can have its benefits.
Keep reading for some easy ways to add protein into your diet with the help of our best high-protein bars.
Our top protein bars
There are so many innovative, protein-packed and downright delicious protein bars on the market now that you can be sure you’ll find the one (or few) that works for you.
Here are some of our favourite high-protein bars to help you perform at your best.
Grenade protein bars really do live up to the hype. With around 20g of protein per bar (depending on flavour) and only 1.7g of sugar, it’s entirely understandable why they’re so popular.
Every bar is baked with a unique process that gives it the perfect combo of soft and crunchy. This one’s a triple-layer treat – starting with chewy protein nougat, topped with gooey caramel and real Oreo cookie pieces, all wrapped in creamy white chocolate. And with barely any sugar, it’s a high-protein treat you can enjoy.
Looking for a snack that fits your keto goals? Meet the Pulsin Choc Fudge & Peanut Keto Bar.
This 50g bar is a total game-changer, packed with almost 13g of plant-based protein, crunchy peanuts and rich chocolate fudge flavour. Oh, and the best part? It’s made with no added sugar chocolate chips, so you get all the indulgence.
But that’s not all. It also contains MCTs (medium-chain triglycerides), a special type of fat that supports ketone production.
Benefits of protein bars
In today’s fast-paced world, where people are constantly on the move –
juggling workouts, social lives and nutritional needs –
the demand for healthy protein bars is on the rise.3
They are a convenient and portable source of protein that you don’t have to prepare in advance. They also come in plenty of variations. You can go low-carb, if that’s what you’re looking for, or high in natural carbohydrates if you need the energy to fuel your workouts.4
Protein bars can be enjoyed before or after working out, but also as a snack between meals, during hikes or long runs.
And not all protein bars are created equal – but that’s a good thing! With so many options on the market, there’s a perfect bar for every lifestyle, goal and taste bud. We’re talking plant-based, low-sugar and keto bars.
If you fancy it, you can even make your own homemade protein bars with just a few simple ingredients. Take a look at this recipe for ideas.
Other high-protein snacks
High-protein snacks are a great option if you’re looking to increase your protein intake. This is especially important if you’re an athlete engaged in intense training.5
With a load of convenient, high-protein snacks to choose from, you can please your body with the protein it needs on-the-go, in between workouts.
Whatever your reason for wanting to increase your protein intake, here are some delicious and nutritious healthy protein snacks for when you’re on the go or at home.
- Hard-boiled eggs – these are a great portable and protein-rich snack. Boil a few at a time so you can just reach into the fridge when you need one
- Edamame – boiled, steamed or roasted edamame is a scrummy, protein-rich snack6
- Roasted chickpeas – toss canned chickpeas with a little olive oil and seasoning, then roast them in the oven for a crunchy option7
- Apple with nut butter – this one’s easy – simply just slice up an apple and dip it in a nut butter of your choice – this tasty combo is full of protein2
- Nut butter on rice cakes – spread almond, peanut or cashew butter on rice cakes for a satisfying and protein-packed snack2
- Protein smoothies or shakes – blend together plant-based protein powder, fruits and low-fat dairy alternative drinks for a creamy and protein-rich smoothie or shake
- Tofu bites – cut firm tofu into bite-sized pieces, marinate them in a tasty sauce (like soy sauce, teriyaki or BBQ), and bake or air-fry until lightly crispy2
- Greek yoghurt with berries – greek yoghurt is an excellent source of protein, and when paired with fresh berries, it becomes a delicious snack2
- Energy balls – mix dates, cacao, protein powder, chia seeds, ground almonds and Manuka honey. Form into small balls and refrigerate for a protein-rich and energising snack
Are protein bars good for you?
Well, it depends. Some can be a great on-the-go snack packed with nutrients, especially if you're fueling a workout. But others? They're basically candy bars in disguise – loaded with sugar and artificial ingredients.
The key is reading the label and choosing bars with whole food ingredients and a balanced mix of protein, fibre and healthy fats.
A good protein bar can help keep you full, fend off snack attacks and support your goals – especially when it’s high in protein and low in sugar. Just don’t let the chocolatey coating fool you into eating five.
And remember, they’re a handy helper, not a magic fix. Think of them like the cool sidekick to your balanced diet: handy, helpful and totally fine daily, as long as you’re not skipping real meals for them (your veggies still need love too).
The final say
Whatever your motivation for supporting your protein intake, high-protein snacks (including protein bars) can be a convenient way to meet your nutritional goals.
And with so many options out there, whether you're after plant-based, low sugar, keto-friendly, high fibre or something in between – there’s a bar to suit every lifestyle and taste.They are more than just a convenient snack, they’re a smart way to support your body with protein to build and maintain muscle.
So, if we’ve left you hungry for more protein, check out these gluten-free protein pancakes with nut butter or Dr Rupy's high-protein chickpea pasta with smoky lentils.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Carbone JW, et al. ‘Dietary protein and muscle mass: Translating science to application and health benefit.’ Nutrients. 2019;11(5):1136. Available from: https://doi.org/10.3390/nu11051136
2. NHS. The importance of protein in your diet [Internet]. [Cited 2024 Apr 15]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109513434/importance-of-protein-in-diet-bhp220.pdf
3. Wu G. ‘Dietary Protein Intake and Human Health.’ Food & Function. 2016;7:1251–65. Available from: https://doi.org/10.1039/c5fo01530h
4. Mul JD, et al. ‘Chapter Two - Exercise and Regulation of Carbohydrate Metabolism.’ Progress in Molecular Biology and Translational Science.2015;135:17-37. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1877117315001520
5. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, et al. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition. 2018 Aug 1;15(1). Available from: https://doi.org/10.1186%2Fs12970-018-0242-y
6. Talukdar, A, et al. ‘Edamame: A rich source of protein for human nutrition’. Indian Farming. 2019; 69(10):18-20. Available at: https://epubs.icar.org.in/index.php/IndFarm/article/view/96998
7. Begum N, Qudrat Ullah Khan, Liu LG, Li W, Liu D, Ijaz Ul Haq. Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in nutrition [Internet]. 2023 Sep 28 [cited 2024 Jul 19];10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10580981/
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