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Grenade protein bar review summary: It’s a 45 g bar high in protein (up to 11 g per bar) and low in sugar (1.3 g per bar). The bar has multiple protein sources – soy, whey, milk, peanut butter, and nut butter – to provide a balanced amino acid composition.

Runivore Grenade Protein Flapjack review

Protein supplements have been all the rage in the past half-decade as athletes of all levels and pursuing different disciplines are putting more thought and effort into recovery.

Endurance sports hobbyists, like you and I, don’t have the luxury of focusing solely on recovery in between workouts. We have jobs, school, and average Joe and Jane responsibilties; therefore, we are seeing a booming market for convenient snacks packed with the necessary nutrients for recovery.

British sports nutrition company Grenade offers a comprehensive portfolio from pre-workout fuel and recovery supplements to weight management products.

We recently received its Protein Flapjack Chocolate Chunk as a giveaway from a local sports supplement retailer and decided to give this brand a closer look.

Marketing claims – What is Grenade Protein Flapjacks?

  • The Flapjack series is high in protein (up to 11 g per bar) and low in sugar (less than 2 g per bar).
  • Contains all-natural nut butter and wholegrain oats.
  • High in fiber.
  • Suitable for vegetarians. Not vegan.
  • Fun fact: In America, flapjacks are pretty much the same as pancakes. In Britain, however, flapjacks refer to baked oat and cereal bars.


What are the ingredients of Grenade Protein Flapjacks?

At 45 g, the Chocolate Chunk flavor provides 143 calories, 5 g of fat, 11 g of protein, and 14 g of carbohydrates, of which 1.3 g are from sugar. It also has a decent amount of dietary fiber for such a small bar.



The ingredient list is intense. However, looking at it more closely, I appreciate that the bar has multiple protein-rich ingredients (whey, soy, wheat, nuts, milk, and oats).



Did you know different protein sources have varying compositions of the nine essential amino acids? Soybeans, for example, are high in leucine and lysine. And whey is rich in the three BCAAs (branded chain amino acids) leucine, isoleucine, and valine. A diverse blend of amino acids is beneficial to protein synthesis.

Sugar content is surprisingly low at only 1.3 g, much less than several energy and protein bars that we’ve reviewed and have reputations as being “natural.

The Larabar Cashew Cookie and Peanut Butter Chocolate Chip have 17 g and 15 g of sugar, respectively. And most Rxbars have 10+ g. To be fair Grenade Protein Flapjack is also a smaller and lower caloric bar.

All that said, if you’re a health nut, it’s still far from being a natural, whole-food option.

What are the taste and consistency of Grenade Protein Flapjacks?

Although the ingredient list is as long as that of some candy bars, Grenade Protein Flapjack doesn’t taste nearly as good. It’s still quite sweet and with an aftertaste. It’s dry and a tad too chewy.

You will want a drink of water or other forms of fluid to chase down the bar.

I feel that Grenade tried to straddle being healthy and providing a satisfying, chocolaty snack but failed at both.

Honestly, if I have the chocolate craving, I’d rather eat a chocolate candy bar since I wouldn’t categorize this Grenade bar as a healthy option anyway.

Two other flavors are available: Oat’ally Blueberry and Caramel Overload, which we have not had the pleasure of reviewing.


When should you eat Grenade Protein Flapjacks?

Grenade Protein Flapjacks are conveniently sized, and the wrapper material is easy to tear open. They will fit in any fuel-carrying gear you may have for outdoor adventures. However, due to the dry and chewy consistency, be sure to have water on hand to wash them down.

With a diverse and balanced protein profile, we are comfortable recommending this bar for post-exercise recovery.

Although the brand markets the Protein Flapjack series as an everyday snack as well, I don’t find it tasty enough to serve that purpose—a very subjective opinion, of course.



Grenade Protein Flapjack Chocolate Chunk is a 45 g protein bar high in protein (11 g per bar) and low in sugar (1.3 g per bar). It has multiple protein sources – soy, whey, milk, peanut butter, and nut butter – to provide a balanced amino acid composition.

The taste is still quite sweet despite the reduced sugar content, and the texture is on the dry and chewy side of the spectrum. A fluid chaser is recommended.

It’s an acceptable option for recovery and mid-exercise fuel, but as an everyday snack, I found it wanting in taste.