Protein Bars 1
There is a rule of thumb often cited in bodybuilding circles that dialy protein intake to insure muscle growth should be somewhere around 1 gram/pound of body weight/day. At best it is a difficult goal to acheive without eating a steak for each meal. Most of us end up resorting to at least one other form of protein such as whey, or soy in either a liquified from (shake) or a solid form (bar). By far the most portable is a protein bar. While you can mix shake powders however you want, a bar is whatever the manufacturer decides you need. This can be a problem if you are trying to satisfy either a diabetic diet or a low carb/sugar diet regimen.

First a distinction. "Energy bars" are not protein bars. Energy bars (and gels) are meant to load you up with carbohydrates, sugar for quick fuel and fats. They tend to be very high calorie and will send your blood sugar through the roof. Clearly meant for times of high energy demand such as a race or road training session. They rarely have any protein content. At worst they are candy bars foisted by candy companies under the guise of healthy.

A second distinction. "Meal replacement bars" are a supposed mix of sugars, carbs, proteins and fats. They are often marketed as a diet aid and not as a training supplement. Often they are also high in sugar. Remember sugar is a carbohydrate just as much a potato.

A third distinction. Granola bars and fruit and nut bars are pretty much all sugar and carbohydrates. Grainy candy bars. At least they have actual identifiable rolled grain and nuts. Great portable pick-me-ups for hiking snacks when you are actually expending energy. Otherwise, they are candy bars. Some are desert dry. Modern hard tack. Go ahead have a Coke with it.

 

A fourth I have seen. "Healthy" snack, candy or cereal bars. Produced by the big cereal and candy companies. These have minimal protein (though they may boast some protein), lots of sugar, lots of refined carbohydrates like crisped rice or familiar breakfast cereals, soft cookie outer layers, enough fat to give the right mouth feel, chocolate or candy coatings. Snickers Marathon, CocoVia, Kelloggs. Back before diabetes I bought a box of popular cereal bars while traveling on business. It was like a triple length jelly newton (actually fig newtons are much better for you). The cakey outer pastry was sweet enough to make my fillings actually ache. That was before getting to the "fruit" jam center. You ever had that too much sugar burn in the back of your throat? Touted as healthy, nutritionally complete. No joke. I think I threw the rest of the box out. They and their claims come and go with popular health fads.

None of these should be confused with a legitimate protein supplement. Read the nutrition labels!!

Protein bars 2
In trying to adhere to a low sugar, low carbohydrate, minimal blood sugar elevation type of diet I have to scrutinize nutrition labels on many of the foods I eat. One of my quests has been to find a couple of low sugar/low carb protein supplement bars I can use when training. Criteria I use are:

1. Low sugar. These are simple sugars (glucose, fructose or easily metabolized sucrose). There should be less than 10 grams per bar. Something over 10 grams consumed at a setting is high enough glycemic load to send blood sugar rocketing. Below 10 grams can usually be tolerated without undue runaway elevation. It is not unusual to find 25-35 or even 40 grams of sugar in most to mask the taste.

2. Low carbohydrate. Raw carbohydrate, usually from grain sources, are long chain polysaccarides and take a little more time to break down into simple sugars. The presence of protein slows their metabolism.

3. Limited fats. Under 10% if possible.

4. 20-30 grams of protein.

5. Taste good. Some have medicine (vitamin pill) flavors or metallic aftertastes or artificial sweetener odd flavors. Even chocolate and peanut butter fails to mask. If it tastes like crap, who wants to eat it. Yeah, your mom said it was good for you. Didn't convince you then and still won't.

6. Doesn't cost an arm and a leg. It amazes me how much many bars cost. $2-3 each. Wow.

Note that many low sugar foods use sugar alcohols as sweeteners. Sugar alcohols (malitol, sorbitol) do not elevate blood sugar. Beware that over consumption can cause stomach upset, gas, or diarrhea. Splenda has less chance of side effects.

Protein bars 3
I have tracked down a couple acceptable protein bars.

Pure Protein brand.

This is my favorite. 50 gram bar. 20 grams of protein, 1-3 grams of sugar(depending on the flavor), very low or no non-sugar carbohydrates,  5 grams of fat, 200 calories, $1.25 or so each from WalMart, available in 5 bar boxes. Peanut butter, chocolate chip, chocolate chocolate chip, blueberry. Actually tastes good.

Detour brands.

Detour has a fairly wide nutrition supplement bar line. Some meet the criteria, some do not. You have to read carefully.

Their Lower Sugar series 85 gram bar has about the 30 grams of protein, has 5 grams of sugar, 34 grams total carbs, 340 calories, 9 grams of fat. Also available in a 15 gramS of protein, half-size bar. Chocolate chip caramel, peanut butter and caramel peanut. 15 gram bar is comparable cost to Pure Protein bars.

Their Lean Muscle series 90 gram bar has 32 grams of protein, 3 grams sugars, 12 grams fat, 33 grams total carbohydrate, 370 calories.

These are newer products. The last time I tasted a Detour bar that had low sugar, it had a slight, but acceptable aftertaste. I should compare these soon.