When a protein bar makes sense
The Australian Institute of Sport (AIS) lists sports bars and protein supplements as Group A sports foods. Its fact sheet on mixed macronutrient products says bars are most useful when appetite is low after training, when whole foods are hard to store or prepare, or when travelling. It also notes that whole foods are usually more cost-effective and provide a wider range of nutrients, so a bar works best as a convenient extra, not your main source of protein. The International Society of Sports Nutrition suggests about 20 to 40 g of protein per serve, spread every 3 to 4 hours, which puts a 21 g bar at the lower end of a useful serve.
How to compare protein bars
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Protein per bar and source. Fibre Boost lists whey protein isolate and milk protein isolate.
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Fibre. Better Health Channel recommends about 30 g of fibre a day for men and 25 g for women, and notes most Australians eat around 20 to 25 g. A bar with 27 g is close to a full day's target on its own.
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Sweeteners. Some high-protein bars use sugar alcohols, which the AIS notes can upset some people's stomachs. Fibre Boost lists steviol glycosides (from stevia).
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Allergens. Bars often contain milk, nuts or gluten. Fibre Boost lists milk proteins and almonds and is described as gluten free.
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Energy. Check kilojoules per bar if you are managing your weight.
Fitting a high-fibre bar into your day
If your usual diet is lower in fibre, start with one bar and drink plenty of water. Better Health Channel advises increasing fibre slowly, because a sudden jump can cause abdominal pain and wind, and fibre without enough fluid can lead to constipation. Values vary slightly between flavours, so check the wrapper of the one you buy.
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Related categories
Sources: Mr Supplement: Fibre Boost Cold Pressed Protein Bar (nutrition panel); Better Health Channel: Fibre in food; AIS Fact Sheet: Mixed Macronutrient Supplements.
Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.
Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
Can I eat a protein bar instead of a meal?
Occasionally, but it is not ideal as a habit. A protein bar has far less variety than a meal, and the Australian Institute of Sport notes that whole foods usually provide a wider range of nutrients and better value. Bars are most useful when appetite is low, food is hard to prepare, or you are travelling. Pair one with fruit if it has to stand in for lunch.
How many protein bars can I eat a day?
Follow the wrapper, and think about fibre as well as protein. A Fibre Boost bar lists about 27 g of fibre, close to the daily target of 25 to 30 g for adults. Better Health Channel advises increasing fibre slowly and drinking enough water, because a sudden jump can cause stomach pain and wind. Starting with one bar a day is a sensible approach.
Is a protein bar good after a workout?
It can be. The International Society of Sports Nutrition suggests around 20 to 40 g of protein per serve, spread through the day every 3 to 4 hours. A bar with about 21 g of protein sits at the lower end of that range, which suits a smaller person or a snack. Larger or older lifters may want a shake or meal as well.
Why do some protein bars upset my stomach?
Common causes are sugar alcohols, which the Australian Institute of Sport notes can cause problems for some people, and high fibre, which Better Health Channel says can cause abdominal pain and wind if you increase it too quickly. Try one bar at a time, drink water with it, and check the ingredients list for sweeteners that disagree with you.
Where can I buy protein bars in Melbourne or online?
We sell
Fibre Boost cold-pressed protein bars online with delivery Australia-wide, and in our stores across Melbourne and regional Victoria, such as
Wallan, Rosebud and Chirnside Park. Fibre Boost comes in a long list of flavours, and not every flavour is on the shelf at every store, so check the product page or call ahead if you are after a particular one. Ordering online is an easy way to stock up for work or the gym bag, and orders of $99.99 or more ship free. Use our
store locator to find protein bars near you.
What makes the best protein bars in Australia?
Look for at least 20 g of protein, little sugar, a sweetener that agrees with you and a flavour you actually enjoy. We currently stock
Fibre Boost cold-pressed protein bars. A 60 g bar lists 21.6 g of protein, 0.2 g of sugars and 27 g of fibre, sweetened with steviol glycosides, with gluten not detected. Best tasting is personal, and Fibre Boost is sold as single bars, so you can try a few flavours, such as Apple Crumble, Sticky Date Pudding or Cookie Dough, before buying a stack.
What are the benefits of protein bars?
A protein bar gives you a measured serve of protein that needs no shaker, fridge or preparation, so it is easy to keep in a work bag or the car. The Australian Institute of Sport describes these products as compact, portable and non-perishable snacks. Fibre Boost bars add a lot of fibre as well: 27 g per bar, close to Better Health Channel's daily target of 25 g for women and 30 g for men. That makes one bar a filling snack, but whole meals should still supply most of your nutrients.
Are protein bars safe to eat, and are there side effects?
For most people, yes. The Australian Institute of Sport says most athletes tolerate bars and similar sports foods well, although a small number get gut problems. Allergens are the bigger check. Fibre Boost bars are made with whey protein isolate and milk protein isolate and include almonds, so they do not suit anyone with a milk or tree nut allergy. Children, and anyone who is pregnant or has a medical condition, should check with a GP before eating high-protein, high-fibre snacks regularly.
Are Fibre Boost bars high protein, low sugar and low carb?
Yes, on the numbers. The nutrition panel for a 60 g
Fibre Boost bar lists 21.6 g of protein, 0.4 g of carbohydrate and 0.2 g of sugars, with 574 kJ (137 Calories). Most of the bulk comes from 27 g of fibre, a soluble prebiotic fibre from corn, and the sweetness comes from steviol glycosides rather than sugar. That makes them an easy fit for low carb and keto-style eating. Values vary a little between flavours, so check the wrapper of the one you pick up.
Can protein bars help with weight loss?
They can help as a swap, not as an extra. The ISSN says fat loss is driven by a sustained calorie deficit and notes that protein is satiating, and Better Health Channel says high-fibre foods tend to be filling. A Fibre Boost bar packs 21.6 g of protein and 27 g of fibre into 137 Calories, so it can replace a higher-kilojoule snack such as a pastry or chocolate bar. Eating bars on top of your usual food simply adds energy. Weight management depends on your overall diet and activity.
Do you sell vegan protein bars?
Not at the moment. Our Fibre Boost bars use whey protein isolate and milk protein isolate, so they are not vegan or dairy free. If you want a plant-based protein snack, a shake made with
Rapid Vegan Plant Protein, which lists 23.3 g of protein per 30 g scoop and no milk ingredients, is the closest option we stock. Browse our
plant-based protein range for more, and ask in store, as our bar range changes over time.
