Protein Bars vs Energy Bars for Runners: How to Choose the Right One

You can walk into any grocery store and you’ll see an entire shelf dedicated to bars. But as a runner, how do you know which bar is actually right for you and when to use it?

Protein bars and energy bars for runners have their place in runner’s nutrition but they serve two very different purposes. Choosing the wrong type of bar at the wrong time can lead to poor performance, mid-run bonking or unwelcome GI issues that can completely derail your run.

In this post, I’m breaking down the key differences between protein bars and energy bars for runners, when to use each one and my go-to recommendations for every situation- from long runs to post-run snacks and everything in between.

Pros of Bars for Runners

Bars are incredibly convenient and portable for grab-n-go as an athlete snack. They are shelf-stable so they keep well in a car or purse. I like to keep snacks like bars in the glove box of my car because sometimes unexpected hunger strikes and it’s best to always be prepared!

Whether you are heading out on a road trip, driving to your long run route or preparing for a packed day, bars are an easy way to stay well-fueled, energized and support your recovery. 

Depending on the type of bar, they can provide key nutrients that support performance and recovery before, during and after workouts. 

Plus, with so many varieties of bars on the market, ranging in flavor, texture, and macronutrient composition, there’s a good chance you’ll find one that you genuinely enjoy eating and helps you meet your nutrition needs.

Cons of Bars for Runners

While bars are a convenient snack, there are some things that you want to keep in mind. First, they can be expensive, especially if you’re relying on them multiple times a week. 

Take caution with bars that have sugar alcohols, like sorbitol, mannitol and xylitol, which can be found in some protein bars, and can cause GI distress like gas, bloating and diarrhea, especially if consumed in large amounts. 

Another key consideration is that bars shouldn’t replace balanced meals or snacks. For example, grabbing just a protein bar in the morning and calling it “breakfast” falls short of what your body needs. While bars can be a part of a balanced meal or snack, they shouldn’t be the only thing on your plate.

Energy Bars Vs Protein Bars for Runners

Protein bars and energy bars have their time and place, but they serve distinct purposes and you will want to be intentional with choosing the right type so you don’t run into any issues– like hitting the wall during workouts or having lots of GI problems.

Let’s cover those differences so you can make the right fueling choice! 

Energy Bars for Runners 

The key ingredient that defines an “energy bar” is carbohydrates! As a runner, you have high daily carbohydrate needs because your body relies on carbohydrates for energy, for brain power and for exercise recovery. You do not need to be afraid of the carbs in these bars. 

Energy bars can be a great fueling option for a snack within the hour of a workout, as intra-run fuel, as a carb source at snacks in-between meals and after a workout (but only when paired with protein). 

As a Snack Within the Hour of a Workout

When you’re reaching for a snack before a workout and don’t have a lot of time to digest (like before an early morning run), you want to choose a low fiber, carb-rich snack. This is going to help your body feel energized and power through your workout. 

High fiber, high fat and high protein slow digestion and won’t feel great in your stomach if you’re eating too close to a workout. However, your body can digest low fiber carbs quickly and provide quick energy! 

When reaching for a pre workout bar, choose one that is low in fiber (2g of fiber or less) like a Bobo’s Oatmeal Bar which per bar has 27 g. carbs and 2 g. fiber. I personally think they are delicious and my favorite is the lemon poppyseed flavor.

Granola bars for runners that I love are Nature Valley Oats ‘n Honey Crunchy Granola Bars because they pack 29 g. carbs per package and only have 2 g. of fiber which makes this another great option for a snack right before a workout. 

Learn more about How to Build Healthy Athlete Snacks! 

As Intra-Run Fuel

Fueling during runs that are over an hour is one of the best ways to support your energy and performance as a runner. Your body’s glycogen stores serve as a primary energy source during running but become depleted around 90-120 minutes of exercise (but only if stores are fully optimized prior to running). 

Not taking in exogenous carbohydrates, will result in fatigue, reduced endurance, and a significant decline in performance. This is why taking in fuel, like a running bar, during a long run is essential!

Low fiber carbs are the best source of intra-run fuel for runners. The best energy bars for endurance athletes are low fiber (2g of fiber or less) energy bars like a Maurten Solid 160 bar which per bar has 42 g. of carbs and 2 g. fiber.

For ultra-distance events like ultramarathons and Ironman races, carbohydrates remain your primary fuel source during training and racing, but the best energy bars for ultra running have ~5 grams of protein which can support your muscles and can help you meet your hourly fueling needs.

If energy bars aren’t your thing to fuel your runs, take a look at this post The Best Energy Gels for Running: a Dietitian Review.

As a Snack In-Between Meals

A well-balanced athlete snack has carbs + protein + color (fruit/veggies). An energy bar can “count” as the carb part of a runner’s snack. In this case, you don’t necessarily have to choose a low fiber bar and it can even be beneficial for your bar to provide some fiber. 

Fiber has many health benefits and can fill you up and keep you fuller longer. An example of an energy bar that has fiber is an RX bar which per bar has 24 g. carbs, 6 g. fiber, 12 g. protein and 7 g fat (Strawberry flavor). 

I really like RX bars because they are whole foods based and contain a lot of nutrients. They also have a decent amount of protein so it can also contribute to some protein at your snack.

Need more snack ideas? Here’s my list of 20 Dietitian-Approved Snacks

As a Snack After a Workout

After a workout, especially a long workout, you want to get carbs + protein + fluids + electrolytes in asap to help your body recover from exercise. An energy bar is a great choice to help your body start replenishing glycogen stores. However, alone it’s not enough for recovery so make sure to pair it with some protein! 

An example could be a BNP Go Bar which per bar has 36 g. carbs, 2 g. fiber, 4 g. protein and 5 g. fat (Original Oat flavor) and then pair it with a protein shake! 

The Best Protein Powder for Runners breaks down what you need to know about protein drinks.

10 Energy Bars for Runners:

• Bobo’s Oatmeal Bar
• Nature Valley Oats and Honey Bar
• Maurten Solid 160 Bar 
• RX Bar
• BPN Go Bar
• Kate’s Real Food Bars 
• Picky Bars 
• Skratch Labs Energy Bar
• Belvita Bars 
• Trader Joes’s Raises the Bar

Protein bars for Runners

As we’ve covered, energy bars primarily provide carbohydrates, while protein bars are designed to deliver a higher dose of protein. 

Protein is made up of amino acids, which play a key role in a runner’s exercise recovery, repairing and building tissues, as well as supporting the production of hormones and enzymes. 

Protein bars can come in handy after a workout or as a protein source at a snack in-between meals. High protein bars do not make a good pre-run snack especially within the hour of a workout. High protein bars are also not the best choice for intra-run fuel so choose a low fiber energy bar instead in both situations.

For protein bars, I recommend choosing one that has at least 15-20+ grams of protein.

As a Snack In-Between Meals 

As previously mentioned, a well-balanced athlete snack has carbs + protein + color. A protein bar can “count” as the protein source at your snack but remember to pair it with some carbs and a fruit or veg. 

Like fiber, protein can help fill you up and keep you fuller longer. An example is Transparent Labs Grass-Fed Protein Bars which per bar has 16 g. protein, 22 g. carb, 4 g. fiber, 17 g. Fat (Chocolate Sea Salt Brownie flavor). Note that this bar does have some carbs but you’d still want to pair it with a high carb food.

Unlike a lot of protein bars, the Transparent Labs Grass-Fed Protein Bar has pretty basic ingredients and is whole foods based so offers many additional nutrients.

As a Snack After a Workout

Protein post-workout is vital for muscle recovery, repair and building so grabbing a protein bar can be a quick and simple solution for fulfilling your immediate post-workout protein needs. 

For my runners who drive a distance to their long run routes, I recommend that they keep a protein bar right in their car so they can get in that protein asap after their long runs. But, protein isn’t enough on its own for recovery so add carbs like pretzels, dried fruit or graham crackers.

An example could be a Rise Protein Bar which per bar has 18 g. protein, 23 g. carb, 4 g. fiber, 15 g. fat (Snickerdoodle flavor) paired with some pretzels and dried mango.

Recovery nutrition doesn’t just stop there! Follow up your post-run snack with a balanced Runner’s Plate and continue to fuel your body well throughout the rest of the day for exercise recovery. 

6 Protein Bars for Runners:

• Transparent Labs Grass-Fed Protein bars
• Rise Protein bars 
• 1st Phorm Power Pro Whole Foods Protein Bar (their website says “Whole food meal replacement protein bar” but this should NOT replace a meal)
• GoMacro Protein Bar
• David’s bars 
• Healthy Eating On-The-Go bars

Summary

Bars can be a convenient and effective part of your fueling strategy—as long as you’re choosing the right type at the right time. Think of energy bars as your quick digesting fuel for runs and workouts, and protein bars as your recovery tool to rebuild and repair afterward.

Remember that no bar can replace a balanced, nutrient-dense meal or snack, but they can help you fill the gaps when life gets busy or when you’re on the go. With a little label reading and planning, you can make bars work for you!

Want more guidance on how to fuel your body like a runner, without overthinking it? Check out my Eat Like a Runner Program for step-by-step support on what, when, and how much to eat for daily life, performance, energy, and recovery!