Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Protein Powder vs. Protein Bar
Everything You Need to Know

Protein Powder Vs Protein Bars Featured Image
Written by Connor Sellers
Last Updated on

You hear it all the time; “Protein is important”. It’s true, but it can get overwhelming to figure out how to get enough protein in your food.

Luckily, there are many protein supplements or products like protein ​shake and protein bars to help you reach your ​every day goals.

But which one of them is ​more suited for you? For your convenience, I took a look into which is ​best for your protein intake needs and overall nutrition.

​Which Is a Better Source for Protein?

Which product is a better source for protein?

Protein powder is more suitable for people who are looking to form and build muscles. Protein shake contains ​way more amino acids which help you gain muscle mass and recover faster from a workout.

​A protein bar might be the ideal ​choice for those looking to lose fat. If you are on a reduced-calorie diet, then you are probably taking extra care to ensure you get all your nutrients within your smaller meals each day.

​It can help you get enough protein and other healthy nutrients to keep your nutrition optimal without the body storing any excess. Excess protein is stored as fat which could lead to weight gain

​See related post: Best protein bars for women

​Which Has Better Nutrition?

​Next, let’s break down how a protein bar​ and protein powder ​differs in nutritional value.

Protein Bars

​A protein bar​ makes a strong case for being the better meal option compared to a protein ​shake. If you need a quick and easy snack, a protein bar ​comes more readily available anytime with​ no elaborate prep needed. Plus, most bars have a variety of flavors available, so you can have a different one for every snack.

I’ve noticed that food products like protein bars usually ​come high in carbohydrates, which ​​can be ​used by the body for recovery and repair after a fitness workout. It also can have other healthy nutrients like vitamin B6, C, E, and B12.

The biggest issue I’ve seen with protein bars is it can have a lot of added sugar and calories.

Some of them can even have the same or more amount of sugar as candy bars. There isn’t as much sugar or calories in liquid protein shakes compared to protein bars. Fortunately, there are diabetes-friendly protein bars and diabetes friendly-protein shakes with controlled sugar and calorie content.

I would take the time to read the label of protein bars and ensure that the ingredients are good for you.

It’s...a good idea to look for a short ingredients list to ensure your bar is minimally processed.
-Ericka Stachura

​Here's a helpful video to learn more ... 

Protein Powder

Protein Powder

If you want the most protein​ in one snack or meal, then protein powder might be your bet.

​A protein shake can have 20-30 grams of protein per serving. Compared to protein bars which are usually 10-15 grams of protein per serving, protein shakes are easily the winner, especially if you're looking to boost your energy for a gym session.

​A disappointment with protein powders and shakes is that it doesn’t give you other vitamins and essential minerals that you can get from eating foods. However, a healthy quick fix for that lack of nutrition would be making protein shakes with fruit and milk.

​Which works best for Weight Loss?  

Both protein bars and protein powders can ​assist with weight loss if you use them properly.

However, one study showed that ​eating ​solid and whole food can make you feel fuller than protein shakes. [1] So you might want to consider protein bars (with generally ​high carbs content) to give your stomach the impression that you have eaten.

​Which Is Better for Muscle Gain? 

Protein powder ​works ​excellent for muscle gain.

Protein shakes, most of the time, contain all nine essential amino acids which are crucial to fuel your fitness.

​These amino acids can ​work to form and build muscles and recover from a fitness routine.

​They also contain way more protein amounts compared to most protein bars.

Man's Muscles

​When Should I Take Protein?

If you are looking to lose weight, healthy protein bars in between meals ​may ​make you feel fuller and prevent over-snacking.

Want to gain muscles and recover from your fitness routine? Try to take protein shakes within two hours of working out for the best results. [2]


There’s no clear cut answer on which protein supplement ​fits you. ​As I always do, I encourage you to ​search for and find the product ​that is healthier for you. Whichever you think is ​an ideal nutrition source according to your personal health goal, then go for it and see how it contributes to your diet.

Overall though, I think a protein bar ​is ​more suited ​if your goal is ​to lose ​some pounds. It's a healthy way to help you stay full during the day since it contains more carbohydrates, and may also help you ​acquire enough protein on a reduced-calorie diet or meal.

Protein powders are better than protein bars for people who​se dietary goal is to gain muscle. Protein shakes have ​way more protein amounts ​for every serving. If you give it a go, it will definitely help you get enough protein to build muscle strength.

There are different protein sources available and it can be challenging to pick the best one. Ultimately, the question should be, "Which one do you think is best for you?"

 Would you rather eat a protein bar or gulp a shake? Go for what you think is best for your body, and let us know in the comments ​which one you like more.



About the author

Connor Sellers

Connor Sellers is a personal trainer and senior coach at Total Shape. His mission is to inspire people to relentlessly pursue their fitness and lifestyle goals. He believes staying fit has an overall positive effect on one’s body, mind, and spirit. Read more about him here​.