Protein is a crucial macronutrient for building and maintaining muscle, helping you stay strong and active as you age. Beyond traditional protein bars, a new wave of products offers added protein nearly everywhere you turn, from protein cold foam on iced coffee to protein-fortified popcorn.
Not all products are created equal: Protein source matters, and so does the nutritional context.
Animal versus plant protein sources
You may wonder whether it’s better to choose plant-based protein sources—such as legumes, soy, nuts, seeds, and other plants—or animal-derived sources such as meat, fish, eggs, dairy, whey, or casein. These sources have different profiles of amino acids, the building blocks that make up all proteins.
Most animal proteins contain sufficient levels of the nine essential amino acids you can only get through your diet, whereas some plant proteins are lower in at least one. Animal protein is also generally slightly easier for your body to absorb. This gives animal-derived proteins a slight edge for muscle building and recovery, yet you can support muscles just as effectively if you consume a variety of plant protein sources and get enough protein overall.
In recent years, researchers have uncovered a new angle on how protein affects your overall health: through the digestive tract. Although excess dietary protein can cause gut microorganisms to produce molecules detrimental to gut health, this effect can be offset by balancing fibre with protein in the diet.
Fortunately, many plant-based protein sources also provide fibre, and some contain prebiotic fibres that selectively nourish beneficial gut microorganisms. Studies show a diet high in plant-based protein sources is associated with more gut microbial diversity than one abundant in animal-based protein sources, increasing health-promoting molecules in the gut.
Considering how protein is packaged
In addition to comparing protein sources, it’s important to consider how protein is nutritionally packaged. Protein bars and powders may offer convenience, but they can vary widely in their ingredients and nutritional value. Protein isolates, extracted from raw food sources, remove much of the natural vitamins, minerals, fibre, and antioxidants. Some protein bars are also high in added sugars and fats, increasing their calorie content without necessarily improving satiety.
Also beware of gut-irritating ingredients present in some protein bars: Glycerin as well as emulsifiers (such as carrageenan) and sugar alcohols (such as sorbitol or maltitol) can disrupt intestinal microbes and cause bloating, gas, or diarrhea. Read labels carefully and ask your local natural health retailer for tasty protein bar options with simpler, recognizable ingredients.
Protein bars and your gut
Many grocery and convenience stores offer a colourful spectrum of protein bar options, with flavours that range from coconut to cookie dough. But the nutritional value and gut health benefits of protein bars can vary greatly.
The grams of protein on the front of the package don’t tell the whole story, and some bars contain the calories of a candy bar. To support your gut health, look for bars made with nutrient-dense ingredients such as nuts, seeds, legumes, and whole grains, which can provide fibre and other beneficial nutrients.
When choosing plant-based options, blends of different protein sources—such as pea, rice, or soy—can help provide a broad amino acid profile. Look for options with reduced emulsifiers, sugar alcohols, and artificial sweeteners.
For help navigating the many options available, visit your local natural health retailer, where knowledgeable staff can help you find protein bars made with simpler, more nutrient-dense ingredients.
Picking protein-forward meals
Despite the many appealing and convenient foods that deliver protein, don’t forget to prioritize whole food protein sources in your diet. Whole foods provide many benefits over convenient protein products: a variety of fibre types to keep you satisfied for longer and boost gut microbial diversity; a larger array of vitamins and nutrients (including phytonutrients in plant sources) to support overall nutrition; and fewer possible additives and contaminants. Keep your diet diverse by aiming for 30 types of plant foods per week.
“Protein bars are a handy option when needing a quick snack, but they shouldn’t replace whole foods,” says Natasha Haskey, RD, research associate at UBC Okanagan. “When you can, compare them to options like Greek yogurt, eggs, cottage cheese, or fruit with a handful of nuts, which often offer better overall nutrition with fewer additives.”
Different protein sources each have their advantages. To stay strong for years to come, include a diverse array of plant-based or animal-derived proteins on your plate—and don’t hesitate to pick up a healthy, high-protein snack when you want to muscle up like a pro.
Postbiotics: The next generation of gut support
Probiotics and prebiotics have become household names, but another category of gut-friendly bioactive compounds is beginning to make its mark. Called postbiotics, these compounds are attracting interest for their potential to support digestive and immune health and their promising ability to manage inflammation.
What are postbiotics?
Postbiotics are preparations of inactivated microorganisms and their beneficial components. In the body, postbiotics are created during digestion; when probiotics feed on prebiotics, postbiotics are left behind.
Researchers have identified a variety of ways postbiotics may exert their health-promoting effects, including through short-chain fatty acids, peptides, and enzymes. These compounds interact with the cells lining the gut and may help support the intestinal barrier, reduce inflammation, and promote antimicrobial activity against gut pathogens.
Evidence suggests that postbiotics produced from lactic acid bacteria may reduce symptoms of irritable bowel syndrome (IBS), such as abdominal pain or discomfort, bloating, and abnormal bowel habits. Other research has found that postbiotics help mitigate the negative effects of chronic stress.
How are they different?
Unlike probiotics, postbiotics don’t contain live bacteria.
Because they don’t rely on living bacteria, postbiotics offer some practical advantages over many probiotic products. They’re generally more stable during manufacturing and storage, don’t require the same handling conditions, and may deliver their beneficial compounds more consistently.
Potential benefits of postbiotics
- support digestive health
- alleviate symptoms of IBS
- help maintain the gut barrier
- reduce inflammation
- support immune health
- improve symptoms of allergies and the common cold
- alleviate symptoms of chronic stress
Food sources
Eating fermented foods such as kefir, tempeh, and kimchi can help boost the presence of postbiotics in your body.
Your body also naturally produces postbiotics when gut microbes ferment dietary fibre from:
- legumes
- whole grains
- vegetables
- fruit
- nuts
- seeds
This article originally appeared as ‘Muscle up!’ in the November 2026 issue of alive.
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