Can I eat a protein bar for breakfast?

In this brief guide, we will answer the query “Can I eat a protein bar for breakfast?” Additionally, we will present relevant information like what are the potential benefits of eating a protein bar at breakfast, and what other options you can consider instead of a protein bar.

Can I eat a protein bar for breakfast?

You can eat a protein bar with your breakfast, but it is important to know that you should not replace your breakfast. Breakfast is known as one of the most significant meals in the day, covering from 20 to 30 % of your daily energy intake (1).

In breakfast, your body takes all essential nutrients needed to activate your neurological and muscle-skeletical functions. Moreover, there is evidence demonstrating that breakfast is associated with lower nutritional deficiencies and risks of obesity (1).

What are the potential benefits of eating a protein bar in your breakfast?

Eating a protein bar (or a protein supplement) in your breakfast could improve your muscle strength and muscle mass (2,3).

For example, in the studies of Lancha et al. (2), and Ki et al. (3), elderly people demonstrated to have better hand grip strength after taking 30 g of protein from supplements in their breakfast. 

The improvement of a strengthened hand grip was associated with a higher muscle mass in the subjects of study. When you feed your body with high quality proteins like those in protein bars and supplements, your metabolism could create more muscle fibers and make your muscle grow, which is known as hypertrophy (3).

Can a protein bar provide adequate nutrition to start the day?

Yes, it could provide partially adequate nutrition to start the day. In this sense, a protein bar will provide you with some energy, carbs, protein, fats, vitamins and minerals added to the bar, if applicable (4).

However, a protein bar will not fulfill all your energy requirements, especially carbs. Therefore, you need other foods like whole-grains to meet your energy and carbs requirements (4). 

You will also need nutrients like vitamin C, antioxidants, and fiber from fruits and vegetables, and minerals like Selenium, Zinc, and Iron from meat products (4).

Hence, it is essential to eat a complete breakfast alongside a protein bar or supplement.

Are there specific types of protein bars that are more suitable for breakfast consumption?

The more suitable protein bars for breakfast are those containing Whey Proteins or Casein, because these are high quality and highly digestible proteins (5).

Whey Proteins and Casein are milk’s protein, so if you have an allergy to milk’s protein or you are lactose intolerant, you should look for an alternative (4). 

Protein bars with Soy protein are good options if you cannot eat milk’s derivatives; soy protein is not high quality but it contains Leucine, an amino acid crucial for muscle synthesis (6,7).

What are some alternative breakfast ideas for individuals seeking protein intake?

Most of the high-protein breakfast alternatives are made with eggs. Eggs are a good option because they have high quality proteins and are very versatile to be included in a wide variety of dishes (8).

Plus, eggs have plenty of micronutrients like B vitamins that help your metabolism for a proper absorption of nutrients and a good cognitive development (8).

You can check out for delicious high-protein recipes here!


In this brief guide, we answered the query “Can I eat a protein bar for breakfast?” Additionally, we presented relevant information like what are the potential benefits of eating a protein bar at breakfast, and what other options you can consider instead of a protein bar.


  1. Giménez-Legarre N, Miguel-Berges ML, Flores-Barrantes P, Santaliestra-Pasías AM, Moreno LA. Breakfast characteristics and its association with daily micronutrients intake in children and adolescents-A systematic review and meta-analysis. Nutrients, 2020;12(10):3201.
  1. Lancha AH Jr, Zanella R Jr, Tanabe SGO, Andriamihaja M, Blachier F. Dietary protein supplementation in the elderly for limiting muscle mass loss. Amino Acids, 2017;49(1):33–47.
  1. Kim H-K, Chijiki H, Fukazawa M, Okubo J, Ozaki M, Nanba T, et al. Supplementation of protein at breakfast rather than at dinner and lunch is effective on skeletal muscle mass in older adults. Front Nutr, 2021;8:797004.
  1. Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.
  1. Jovanov P, Sakač M, Jurdana M, Pražnikar ZJ, Kenig S, Hadnađev M, et al. High-protein bar as a meal replacement in elite sports nutrition: a pilot study. Foods, 2021;10(11):2628.
  1. Zaromskyte G, Prokopidis K, Ioannidis T, Tipton KD, Witard OC. Evaluating the leucine trigger hypothesis to explain the post-prandial regulation of muscle protein synthesis in young and older adults: A systematic review. Front Nutr, 2021;8:685165.
  1. Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends Food Sci Technol, 2013;32(1):25–42
  1. Puglisi MJ, Fernandez ML. The health benefits of egg protein. Nutrients, 2022;14(14):2904.

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