Which Grenade format should I choose?

It depends on when you eat and how much you want to chew. The table compares the main formats on protein and best use. Format Protein Suits Protein bar 60g 20-23g Main snack, post-training Soft Core bar 50g 15g Lighter, softer texture Ready to drink shake Varies by product Commute, straight after gym Protein spread Per portion on jar Breakfast, toast Figures are brand label values per product; check the pack you buy.

How much protein do I actually need each day?

UK guidance sets a baseline rather than a target for athletes. The reference figures below put a single bar in context: 20g of protein is a meaningful share of an adult's daily reference intake. Reference Amount Adult RNI 0.75 g per kg body weight per day Labelling reference intake 50 g per day UK average intake, men about 85 g per day UK average intake, women about 67 g per day Source: British Nutrition Foundation

How should I count the caffeine in Grenade energy drinks?

Count it alongside everything else you drink that day, not in isolation. UK guidance gives clear reference points, shown below. Group Caffeine guidance Healthy adults, per day Up to 400 mg Healthy adults, single serving Up to 200 mg Pregnancy, per day Up to 200 mg Check the caffeine figure on the can, then add your coffee and tea. If you train in the evening, caffeine late in the day can affect sleep. Source: Food Standards Agency

Grenade Protein Bars, Shakes and Sports Nutrition

Grenade started in 2010 as a British sports nutrition brand and is now known for one thing above all: a protein bar that eats like a chocolate bar. The original name was Carb Killa. Since 2022 the wrapper simply reads Grenade Protein Bar. The recipe and the triple-layer 60g format stayed the same, only the name changed.

What is actually inside the bar

A 60g bar carries roughly 20 to 23g of protein and around 1.5 to 2g of sugar. The protein is a milk blend: calcium caseinate, milk protein isolate and whey protein isolate. Casein digests slowly, whey quickly, so the bar works as a snack between meals as well as after training. Proteins contribute to the growth of muscle mass. Proteins also contribute to the maintenance of muscle mass. The same applies to every one of the high-protein snack bars we stock; what differs here is texture and taste.

The low sugar figure comes from sweeteners, not from a clever trick. Maltitol and xylitol replace most of the sugar. These are sugar alcohols: sweeteners the gut only partly absorbs. Eat two or three bars in one go and some people notice wind or a loose stomach, and the label says so as well. Every bar contains milk and soy, so the range is not vegan, and Grenade states the bars are not suitable for children under 14.

The formats and who each one suits

The range runs wider than the classic bar. The 50g Soft Core bar is softer and lighter, with 15g of protein and under 2g of sugar, which suits people who find the original too dense to finish. Ready to drink protein shakes are the easier choice on a commute or straight after a session, when chewing is the last thing you want. Protein spreads turn ordinary toast into a higher-protein breakfast.

Energy drinks from Grenade sit in a different corner: they are a caffeine product, not a protein one. Treat them as a drink for a training session or a long day, and count their caffeine alongside your coffee.

Why we stock Grenade

Grenade is a food brand more than a capsule brand, so we judge it on three things: protein per serving, sugar per serving and what the protein is actually made of. A bar that lists milk protein isolate and whey protein isolate near the front, delivers over 20g of protein and keeps sugar close to 1.5g does the job it claims on the front of the pack. We buy directly from the brand, with no intermediaries, so the stock is authentic and labelled for this market. Every line passes our compliance team before it goes live, and we test products ourselves while independent labs spot-check batches. You can read how we select brands.

One honest note on expectations. A Grenade bar is convenient food, not a training plan. Its real value is hitting a protein target on a day with no time to cook, and it does that well. If your ordinary meals already cover your protein, a bar mostly buys you convenience. If you train and keep falling short, something portable in your bag is often what makes the difference, and it sits naturally next to the rest of our sports nutrition range.

Grenade is a British sports nutrition brand founded in 2010. It is best known for high protein, low sugar snacks rather than capsules or powders. The core range covers protein bars in a 60g and a smaller 50g format, ready to drink protein shakes, chocolate style protein spreads and caffeinated energy drinks. The products are built around convenience: food you can carry, open and eat without preparation, with the protein content printed clearly on the front.

Yes. Carb Killa was the original name of the bar, launched in 2015. In 2022 Grenade simplified its labelling and dropped the Carb Killa name, so the same product now sells as the Grenade Protein Bar. The triple-layer build, the 60g size and the flavour line-up carried over unchanged. If you see both names on shelves or in older reviews, they refer to the same bar, not two different products.

A standard 60g bar gives roughly 20 to 23g of protein, depending on the flavour, with around 1.5 to 2g of sugar. The smaller 50g Soft Core bar gives about 15g of protein and under 2g of sugar. The protein comes from a milk blend of calcium caseinate, milk protein isolate and whey protein isolate. Proteins contribute to the growth of muscle mass and to the maintenance of muscle mass. Always check the individual wrapper, as figures vary by flavour.

It depends on when you eat and how much you want to chew. The table compares the main formats on protein and best use.

Format	Protein	Suits
Protein bar 60g	20-23g	Main snack, post-training
Soft Core bar 50g	15g	Lighter, softer texture
Ready to drink shake	Varies by product	Commute, straight after gym
Protein spread	Per portion on jar	Breakfast, toast

Figures are brand label values per product; check the pack you buy.

There is no single right moment. The milk protein blend contains both fast digesting whey and slower digesting casein, so the bar works as an afternoon snack just as well as straight after training. Practically, most people use it when a real meal is not an option: between meetings, after the gym, on the road. If you train in the evening, a bar afterwards is an easy way to add protein without cooking late.

No, they are not vegan. The protein comes from milk, and several bars also list soy protein and bovine collagen. Most bars carry may-contain warnings for cereals containing gluten, nuts, peanuts, sesame and egg, so they are not suitable if you need a strict gluten-free or allergen-free product. Grenade also states the bars are not intended for children under 14. Check the specific wrapper, because allergen statements differ between flavours.

The low sugar figure on a Grenade bar comes largely from maltitol and xylitol. These are sugar alcohols: sweeteners the small intestine absorbs only partly. The remainder travels on to the large intestine, where gut bacteria ferment it. That can produce wind, rumbling or a loose stomach, especially if you eat more than one bar in a short period. The pack carries a laxative-effect warning for this reason. Tolerance varies, so start with one bar and see how you respond.

UK guidance sets a baseline rather than a target for athletes. The reference figures below put a single bar in context: 20g of protein is a meaningful share of an adult's daily reference intake.

Reference	Amount
Adult RNI	0.75 g per kg body weight per day
Labelling reference intake	50 g per day
UK average intake, men	about 85 g per day
UK average intake, women	about 67 g per day

Source: British Nutrition Foundation

Count it alongside everything else you drink that day, not in isolation. UK guidance gives clear reference points, shown below.

Group	Caffeine guidance
Healthy adults, per day	Up to 400 mg
Healthy adults, single serving	Up to 200 mg
Pregnancy, per day	Up to 200 mg

Check the caffeine figure on the can, then add your coffee and tea. If you train in the evening, caffeine late in the day can affect sleep.

Source: Food Standards Agency