On your way out the door you realize, "Whoops! I don't have any protein cooked, the pantry is empty, and I am running out of time!" What do you do? You stop by your local health food store to grab a protein bar.

With any goal, you need to start with the end in mind. When looking for a bar, you need to ask yourself exactly what you are looking for. Do you need a meal replacement bar, an energy bar, or do you simply need to add protein to your meal? This simple question easily narrows the field.

When looking for a meal replacement bar, you want a balance of protein, carbohydrates, and fats. This combination will give you the most satiated feeling and constant energy levels. If a pre-workout energy bar (approximately one hour before exercise) is what you are looking for, you want a bar with a higher amount of carbohydrates and lower amounts of protein and fat. If protein is what you are after, then it's even simpler; look for the label with the majority of the calories from protein.

As with all forms of supplementation, educating yourself on what is out there is the only way to ensure every workout will be at its best! Here are some of the more popular brands of bars on the market. Shop wisely and always remember that there is no supplement for a balanced diet filled with natural foods.

EAS-Myoplex lite, Chocolate Peanut Butter Crisp

Pros: Added vitamins and minerals may help with nutritional deficiencies. The protein, carbohydrate, and fat ratios are really good, providing you with a fairly balanced bar.

Cons: Not a suitable meal replacement, as it's too low in calories. Best used as a snack or post-workout meal if you weren't eating a proper meal for a few hours. High amounts of hidden sugars, artificial and modified ingredients.

Nutrition Facts: 190 calories per bar, Fat 6g, Carbohydrates 25g, Protein 15g.

Ingredients: Protein blend (soy protein isolate, hydrolyzed whey protein), corn syrup, polydextrose, sugar, fractionated palm kernel oil, high fructose corn syrup, water, ground peanuts, rice flour, potassium chloride, partially defatted peanut flour, skim milk, tapioca starch, fructooligosaccharides, lactose, cocoa, (processed with alkali), natural and artificial flavours,, salt, peanut oil, dextrose, barley malt extract, soy lecithin, guar gum, corn maltodextrin, plus vitamins and minerals.

Elevate Me, All Fruit Original

Pros: Suitable for vegetarians. It's not baked or coated. Gluten free. Good source of fibre, supporting a healthy digestive tract. Raw nuts and seeds provide an excellent source of essential fats, such as omega 3 and 6. Will provide a good source of energy before a run, exercise regime, or while embarking on a hike.

Cons: Not suitable for those with dairy sensitivities.

Nutrition Facts: 240 calories per bar, Fat 4g, Carbohydrates 34g (Fibre 5g, Sugars 29g), Protein 16g.

Ingredients: Whey protein isolate, dates, organic raisins, almonds, apples, cranberries (cranberries, cane sugar,sunflower oil), papaya (papaya, calcium, citric acid), mango.

Perfect 10, Lemon Citron

Pros: Suitable for vegetarians, vegans, and raw food advocates. Gluten and Dairy free. Good source of fibre, supporting a healthy digestive tract. Raw nuts and seeds provide an excellent source of essential fats, such as omega 3 and 6. Would provide a good source of energy before a run or exercise regime or while embarking on a hike. Great snack for kids.

Cons: The low amount of protein and calories makes this bar incomplete from the meal replacement standpoint. Itspost-workout use would not adequately provide enough protein for muscle recovery and repair.

Nutrition Facts: 210 calories per bar, Fat 12g, Carbohydrates 24g (Fibre 5g, Sugars 18g), Protein 5g.

Ingredients (raw): Organic dates, organic figs, organic raisins, almonds, hazelnuts, pecans, ground flax seed, ground poppy seed, pumpkin seed, organic lemon rind.

PowerBar, Fudge Brownie

Pros: Nutritionally, this bar can be used as a meal replacement. There is enough protein to support muscle recovery post-workouts and a good amount of carbohydrates to help with energy.

Cons: Carbohydrates are high in sugar-based calories from glucose syrup, sugar, evaporated cane juice syrup, maltitol syrup, and barley malt. Consume this bar with a piece of fruit or water, as the bar contains relatively low amounts of fibre for its density.

Nutrition Facts: 300 calories, Fat 6g (saturated 3.5g), Carbohydrates 37g (Fibre 2g, Sugars 18g, Sugar Alcohol 4g), Protein 24g.

Ingredients: Powerbar trisourceTM (soy protein isolate, whey protein isolate, calcium caseinate), glucose syrup, chocolate coating (sugar, fractionated palm kernel oil, cocoa powder, whey powder, skim milk powder, soy lecithin, vanilla), glycerine (vegetable source), evaporated cane juice syrup, maltitol syrup, cocoa powder, soy crisps (soy protein isolate, rice flour, barley malt, salt), flavours, canola oil, soy lecithin, almond butter, peanut flour.

Promax, Cookies 'n' Cream

Pros: Nutritionally, this bar can be used as a meal replacement. It has less protein than other bars to support muscle recovery, but added vitamins may be beneficial. Non-GMO (genetically modified) sources of soy are used.

Cons: Carbohydrates are high in sugar-based calories from corn syrup, crystalline fructose, sugar, and cane juice crystals. Words like "hydrolysed" and "fractionated" indicate that the natural versions of these foods have bee modified.

Nutrition Facts: 270 calories, Fat 4.5 g (Saturated 3g), Carbohydrates 38g (Fibre 1g, Sugar 29g), Protein 20g.

Ingredients: PROMAX® protein blend (non GMO soy protein isolate, whey protein concentrate, calcium caseinate, hydrolysed whey protein concentrate), corn syrup, crystalline fructose, yogurt coating [sugar, fractionated palm kernel oil, non-fat dry milk, yogurt powder (cultured whey protein concentrated, cultured skim milk and yogurt culture), soy lecithin, salt, natural flavour], water, Dutch processed cocoa, cookies (wheat flour, cane juice crystals, canola oil, Dutch processed cocoa, salt, sodium bicarbonate), canola oil, natural peanut butter, guar gum, oat fibre, non-GMO soy fibre, beet fibre and natural flavour*, vitamins, and minerals have also been added.

ProtiLife, Peanut Butter Bar

Pros: A dietary source of omega 3 and 6 (linolenic and linoleic acid). These oils have many health benefits including improved skin, hair, joints and memory. The added vitamins and minerals improve the nutrition density, therefore helping prevent deficiencies. Polydextrose is a reduced-calorie bulking agent produced by Pfizer, Inc., approved by the FDA for use in foods since 1981. This provides one-calorie-per-gram bulking agent vs. four to nine calories per gram coming from sucrose, carbohydrates and fats in many products. Best used as a snack bar, not a meal replacement. More suited for females from a nutritional standpoint and those looking to find a lower carbohydrate snack.

Cons: Not suited for high-performance athletes. The use of artificial ingredients can be found throughout.

Nutrition Facts: 160 calories, Fat 6g (Saturated 2.5g, Polyunsaturated 1g, Linoleic Acid 0.8g, Linolenic Acid 0.1g,Monounsaturated 1.5g), Carbohydrates 16g (Fibre 0g, Sugar 8g, Sugar Alcohol 1g), Protein 16g.

Ingredients: Polydextrose, calcium caseinate, fructose, soy protein isolate, whey protein isolate, peanut flour, invert sugar, modified palm kernel and palm oil, soy nuggets (soy protein isolate, tapioca starch, salt), honey, hydrolysed gelatin, sorbitol, canola oil, peanuts, cocoa powder processed with alkali, natural and artificial flavour (autolyzed yeast extract), soy lecithin, salt, ascorbic acid, potassium sorbate, sucralose, acesulfame potassium, dicalcium phosphate, tripotassium citrate, magnesium oxide, mixed tocopherol, niacinamide, zinc sulfate, ascorbic acid, sodium ascorbate, manganese sulfate, d-calcium pantothenate, copper gluconate, reduced iron, d-l alpha tocopheryl acetate, pyridoxine hydrochloride, riboflavin, thiamine mononitrate, vitamin A palmitate, folic acid, chromium chloride, sodium molybdate, potassium iodide, biotin, sodium selenite, vitamin D3, cyanocobalamin.

Supreme Protein, Caramel Nut Chocolate

Pros: High-caloric bar, suitable for those who wish to bulk up. For those who watch their carbohydrates, there is a net carb count (sugar and starch) of only six grams. The rest come from carbs that do not have a negative impact on blood sugar.

Cons: Very high in fat and sodium. Artificial ingredients are present.

Nutrition Facts: 360 calories per bar, Fat 16g (Saturated Fat 5g), Carbohydrates 34g (Fibre 1g, Sugars 4g, Sugar Alcohols 27g), Protein 30g.

Ingredients: Supreme Protein BlendTM 30g (whey protein isolate, whey protein concentrate, milk protein isolate), chocolate coating [maltitol, palm kernel oil, milk protein isolate, cocoa powder, soy lecithin (an emulsifier), natural flavour], maltitol syrup, peanuts, vegetable glycerine, milk protein concentrate, soybean oil, coconut oil, flax seed oil, cream (heavy cream, carrageenan, mono and diglycerides), water, hydrolyzed collagen, soy protein crisps (isolated soy protein, rice flour, malt extract and salt), soy lecithin (an emulsifier), salt, potassium sorbate.

DIY Protein Bars

One way to ensure you're getting a good quality protein bar is to make it yourself. Feel free to experiment with different types of nut butters. You can also try other fun ingredients like dried fruits and hemp hearts.

Homemade Almond Chocolate Protein Bars
20 g               whey protein isolate (vanilla or chocolate)
2 tsp              cocoa powder
2 1/2 tsp        almond butter
1/2 tsp           flax oil
2–3 tsp          honey
1/2 cups        dried cranberries (chopped)
1 tsp              shredded coconut

Combine whey protein and cocoa powder in a bowl. In a separate bowl mix the nut butter, flax oil, and honey. Combine the two mixtures until well blended. Add the chopped cranberries. The consistency should be similar to play dough. If it seems too dry, add a teaspoon of water or a little extra honey. If it seems too wet, add extra cocoa powder or protein. Form the dough into bite-sized bars or balls and roll in the coconut. Chill in the fridge for fifteen minutes and enjoy! Typically one serving will provide you with eight to ten small bars. Make a large batch and store the portions in zip lock bags. These freeze well and make excellent healthy treats for kids and Christmas parties.

Nutrition Facts (one serving): 335 calories per serving, Fat 11.5g, Carbohydrates 38.4g, Protein 22.4g, Fibre 3g.

About the Authors

Tyler Chisholm is the owner of the BodyPrint Active Weight Loss & Personal Training Centre in Calgary, Alberta. He has worked in the fitness industry for more than ten years in such unique locations as Mexico, Miami, Montreal, and Los Angeles. See www.bodyprint.ca.

Jenelle Kitto is a registered holistic nutritionist practicing in Calgary, Alberta. She has been involved in the alternative wellness industry since 2001, and is presently the senior nutrition coach at the BodyPrint Active Weight Loss & Personal Training Centre in south Calgary.