There was a time when breakfast meant sitting down at the dining table and relishing a hearty meal, accompanied by the giggles of loved ones. But thanks to the hustle and bustle of life, the definition of breakfast has evolved for many.

Today, it’s more about unwrapping a foil-wrapped toast or quickly gulping down a spoonful of cereal while scrolling through emails. And sometimes, it’s skipping breakfast altogether, because who has time for a delectable sunny side up when the daily grind calls?

Protein bars, meanwhile, are emerging as a popular breakfast choice, especially among health-conscious youth. Convenience is clearly not an issue. Whether you are driving, taking the metro or a cab, eating a protein bar is a no fuss option. Add to that the ‘healthy’ factor; one feels comforted by the knowledge that they have consumed 10–15 grams of protein at breakfast.

With so much awareness and a marketing deluge regarding protein intake, having a protein bar as a quick breakfast option makes sense to many. But do health experts approve of it? Read on to know more.

First things first: Skip snoozing alarm, not breakfast

Before delving further into the world of protein bars, let’s recall some breakfast nutrition essentials.

We have grown up with the proverb, ‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper’. This essentially highlights the importance of having a nutrient-packed breakfast. The first meal of the day is crucial. Why? Because it acts as the launchpad for your energy throughout the day.

Whether you are cruising through morning meetings or relying heavily on coffee runs, your energy levels can reveal a lot about your breakfast routine.

Studies suggest that skipping breakfast can increase the risk of obesity, diabetes, and other metabolic conditions. A nutrient-rich, well-balanced breakfast meal helps to kickstart the morning with some restocked energy. The carbs consumed during breakfast help to fuel brain power and overall energy, maintain sugar levels, and maybe lower the morning grogginess.

Protein for breakfast

Did you know that protein bars, or high-protein snack bars, now readily available at any grocery store or merely minutes away on quick delivery platforms like Blinkit and Zepto, were originally targeted at athletes?

Around the 1980s, these bars offered quick and easy protein boosts for strengthening muscles, especially after workouts. Eventually, in the late 20th century and beyond, they found a place in the wider fitness market, where everyone seemed to be opting for chocolate or peanut butter versions.

Growing fitness trends and social media have been major drivers of their mass consumption.

Therefore, in today’s hustle culture when there is no time to cook a meal early in the morning, these bars sneak into office bags.

But can protein bars replace your breakfast? Terrible idea – that’s what health experts say.

Protein bars fall under the supplement category, much like protein powders.

“Protein bars can support your nutrition but cannot be a replacement for a healthy balanced diet of whole grains, legumes, lean protein, healthy fats, fruits, and vegetables in natural form and based on individual requirement,” Dr Karthigaiselvi A, HOD-Department of Clinical Nutrition and Dietetics, Gleneagles BGS Hospitals, Kengeri, Bengaluru, tells India Today.

How many protein bars should you eat?

Keeping a check on consumption rates is essential. It’s pivotal to check the labels related to energy, protein, fat, and fibre, and it should be individualised as per the requirement, Dr. Karthigaiselvi A explains.

Some protein bars contain 10 grams of protein, but it is recommended to choose a bar that provides 20 grams of protein, 10 grams of fibre, no added sugar, and no sweeteners that may cause gastrointestinal issues. Incorporating one to two protein bars a day as a supplement, alongside a balanced diet throughout the day, is considered acceptable.

Pros and cons of protein bar

Pros

• For sportspersons, protein bars help meet immediate protein and energy requirements, especially before and after exercise or workouts.
• They support muscle growth and repair.
• They can be a good option for quick nutritional needs.
• Protein bars help maintain blood glucose levels and provide a feeling of satiety.
• The addition of vitamins and minerals in fortified protein bars is an added benefit.

Cons

• Protein bars are often high in fat, sugar, artificial sweeteners, and are highly processed.
• They are not a completely balanced meal and should not be used as a meal replacement over a long period.
• Excessive protein intake does not lead to more muscle development. Instead, it can place stress on the liver and kidneys, and increase the risk of dehydration.

Experts agree on the benefits of protein bars, but they are not suitable for everyone.

Protein bars are not recommended for children. Dr Karthigaiselvi A. adds, “If children are elite athletes, they should consider adding protein supplements to their diets, and only if they are older than 18. Adolescents and adults can include protein bars as a supplement if they are picky eaters or vegetarians who are unable to meet their requirements – as a supplement and not as a meal replacement.”

So, next time you grab a protein bar, make sure it is not a replacement for a meal, but a supplement to help you meet your daily protein intake.