Carb Killa Protein Bar Review (When To Eat It To Get The Full Benefit)

By Jen Evansy / January 4, 2020

Grenade Carb Killa High Protein Bar, because of the slightly misleading name, there are a lot of questions and confusion surrounding it as to when it should be really eaten, how does it work exactly, is it good for weight loss, and is it really the ultimate guilt-free indulgence?

grenade carb killa peanut nutter flavor bar

Protein bars are not limited to sport nutrition shops anymore, and now you can find a good selection even in your local supermarket. As there is such a wide variety of protein bars on offer, you really need to check what you are buying.

These bars can vary enormously in terms of calories, sugars, fat, additives, protein, and other ingredients.

protein bars in the supermarket

If you do not check the labels very carefully, you may find yourself eating something more like a chocolate bar rather than a nutritious, protein-packed snack.

In this post, I would like to review one of the most popular protein bars, Grenade 'Carb Killa' bar.

When Is The Best Time To Eat A Carb Killa Protein Bar?

a group of people after the exercise

The best time to eat the Carb Killa protein bar is near a workout. After a heavy workout, the body requires amino acids to help repair any muscle damage caused by exercise. Consuming high-quality protein and carbs after exercise is shown to be the most effective. A recommended 15-30 grams of protein after a training session is enough to give your muscles the nutrients they need. Carb Killa falls perfectly within this range. 

But that is not the only time when it is best to eat it.

We need protein as part of a balanced diet to stay healthy, there are many other times we can put this nutritious bar to good use, whether we want to lose weight, gain muscle mass or tone the body.

Here are my recommended times when it is best to eat Carb Killa:

Before And After Exercise

Eating a Carb Killa before exercise will allow you to keep going longer in the gym. If you are going to be doing a particularly hard workout, though, you may want to consider eating more then one of these.

The same goes for after your workout. The protein in your bar will help you as you crave for a much-needed amino acid and energy boost. Exercise will strain your muscles and getting amino acids into the damaged tissue fast will help with its quick recovery and your fitness development.

As a Replacement Meal

A meal-replacement diet involves you forgoing a proper meal for some low-calorie alternative. Meal Replacement Shakes are generally the choice when it comes to meal-replacements, but protein bars are a very good option too.

These bars are packed full of protein, and they also have plenty of fiber and healthy fats and carbs, so a great meal-replacement choice.

For Breakfast

This is one of the most important meals of the day, but it is often one of the most overlooked too. People who eat breakfast regularly, statistically have a higher likelihood of being slimmer than those who do not. A good breakfast sets you up for the day and stops those terrible mid-morning hunger pangs from setting in.

The problem with having breakfast, though, is that many people simply do not have the time to prepare it. This is where a protein bar comes into its own. You can simply grab one on your way out of the door and eat on your way to work, allowing you to relax in the knowledge that you're starting your day off in the right way.

For a Snack

Snacks are, in general, unhealthy and should be avoided. I'm talking about the terrible ones like candy, cake, crisps, donuts, that sort of thing. Eating any of these types of snacks is going to set your weight loss efforts right back.

However, the Carb Killa bar is a more nutritious snack. It will fill you up, and that feeling of fullness will last so that you are not feeling the urge to keep snacking. It's a good option to keep you going between meals.

When you are really hungry, it becomes much more difficult to make healthy eating choices; you just want to have something that satisfies you straight away. Snacking on a protein bar will give you relief from this pressure and tide you over until the next proper meal.

Discover more extremely filling food here: Foods That Help You Feel Full And Lose Weight

To Help Stem Your Cravings

More balanced snack bars like Carb Killa will taste great and without all the sugar of standard candy bars. As such, they are a better way to treat yourself (don't go crazy) without breaking much of your healthy dietary rules. Compared to candy, they are more nutritious and filling too. Consider keeping a couple of bars handy so that you can indulge in something better next time you want a sweet snack.

Are Grenade Carb Killa Protein Bars Good For You?

nutrition bar

They are low in sugar and only have about 215 calories, making them a more suitable choice for anyone who follows a lower carbohydrate diet, who wants to avoid sugar or simple carbs or needs a nutritious snack. An average of 23 grams of protein per bar will keep you full and provide enough energy for many hours.

Aside from balanced nutrition, Grenade’s Carb Killa is also known for its delicious flavor that can even rival some of the popular chocolate bars out there.

It is not just my local gym junkies who are raving about this protein bar; it is also top of the Amazon best sellers list.

Could Carbs Be The Secret What Makes This Protein Bar So Popular?

low carbohydrate zone sign

Grenade has been quite clever about how they categorize their protein bars. They have split the whole protein bar sector into different segments; high, low, active carbohydrates, etc.

Its product description states that the Carb Killa has just 1-2g of high-impact carbs, and the total carbohydrate count is only between 13-16g per bar. That is also including the low-glycemic carbohydrates.

Grenade carb killa bars nutritional information table

The Low-Glycemic Carbs Are Better For Weight Loss

Low-glycemic carbohydrates are the preferred choice when it comes to weight loss, as they are slowly absorbed and digested, causing a slower rise in blood sugar levels.

Opposed to high impact carbohydrates (high-glycemic carbs) that are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels that encourage fat deposition.

Of course, you still need to keep in mind that you are getting all of the calories, whether your carbohydrates are low or high impact. So, if you are trying to lose weight and you are on a low-calorie diet, one Carb Killa bar (with its 225 calories) can cost you almost 25% of your daily calorie allowance.

Suffice to say, the Carb Killa is slightly higher in protein than most other protein bars. It is also lower in carbohydrates, then regular chocolate or other protein bars. And the carbs it contains are 'good carbs' so it seems to have some benefits.

I'll have to add my usual caveat here tho. Nobody has really done any detailed research into these protein bars, so you just need to go by what the company is telling you and closely monitor how your body reacts to it.

I'll leave it up to you to decide!

What Protein Is Used In The Carb Killa Bars?

whey isolate

The protein content in the Grenade Carb Killa protein bar is made up of several different ingredients. The blend includes calcium caseinate, milk, and whey protein isolates. 

Let's look at each one of these in some more detail:

Calcium Caseinate

Calcium caseinate is considered to be one of the best sources of protein you can find as it usually contains about 90% protein. It is produced from fresh skimmed milk, and bodybuilders prefer it because it is a rich source of amino acids. It also digests slowly and can help  to avoid a break-down of muscle fiber following strenuous exercise.

Calcium caseinate also has high levels of L-glutamine; this is a key amino acid required for muscle growth, and it's also the one that leaves you feeling full for longer. 

Whey Protein Isolate

Whey isolate is a high-quality form of whey containing at least 90% of pure protein; practically no fat; only a small dose of lactose; and low cholesterol. Whey protein gets rapidly absorbed by the body and can assist with protein synthesis, which is the process of building muscle. This can happen as quickly as 40 minutes after consumption. This makes whey isolate a very popular ingredient in many post-workout drinks or snacks.

Milk Protein Isolate

Milk protein isolate contains both casein and whey. Both these forms of protein include the essential amino acids required for building muscle. Milk protein isolates, generally, promise to consist of a minimum of 90% protein.

Pros and Cons list

What Is Good About Them?

  • They give you both fast and slow protein releases. This, in theory, will stimulate and maintain a fast and steady release of essential amino acids.
  • Are really convenient; you can throw a couple in your pocket or your bag, when you are in a rush, and eat them when it is convenient for you.
  • Carb Killa comes with approval and accreditation from Informed-Sport, who is the global testing program for sports supplements.
  • It is widely consumed by military personnel and professional athletes.
  • These bars are non-GMO.
  • The Grenade Carb Killa taste and texture of this triple-layered crunchy protein bar seems to get the 5-star treatment from most reviewers. Many describe it as a similar tasting to a more conventional snack bar available in a grocery store.
  • If you believe Grenade's theory about high and low impact carbs, then the Carb Killa is a bar that is low in carbohydrates and high in protein.

What Is Not Good About Them?

  • The lack of any instructions on the bar as to when it should be consumed.
  • It just tastes a bit too good to make you feel guilt-free when eating it.
  • The taste, one of its biggest selling points, can also have a negative effect. If you enjoy them too much and cannot control yourself, you may find yourself consuming a few more than you should! 
  • Not vegan! Carb Killa contains gelatine, which means that it is NOT going to be suitable for most vegans and vegetarians.
  • Do not contain as much protein as an average shake. So, if you are a bodybuilder on a very high protein diet, then you might need to consume more then one of them to get your recommended amount of nutrients.  
  • They are relatively high in carbohydrates (despite the claims made by Grenade).
  • Each 60g bar contains 214 calories. If you have a couple of bars per day, that could be a significant proportion (about 1/3) of your daily calorie allowance for a low-calorie diet.
  • Do not provide BCAA information. These are the amino acids responsible for muscle-building and maintenance.
  • If you have lactose intolerance, the Grenade Carb Killa may not be appropriate for you.

What Are The Best Flavors Of Carb Killa Bar?

There are 14 different flavors available, some of them are more popular than others. As far as I am concerned, they all taste incredible, and that is after having tried all of the flavors. My personal favorites are  the Choc Chip Cookie Dough. Yum! I also like Dark Chocolate Raspberry, the 'Jaffa Quake'; and The Cookies' N' Cream flavors. They all taste great.

But there are many other flavors to choose from:

  1. White Chocolate Mocha
  2. Banana Armour
  3. Birthday Cake
  4. White Chocolate With Salted Peanut Butter
  5. Caramel Chaos
  6. Chocolate Mint
  7. Chocolate Crunch
  8. Peanut Nutter
  9. Fudge Brownie
  10. White Chocolate Mocha

Where Can You Buy The Grenade Carb Killa Protein Bars?

Grenade Carb Killa bars are available on Amazon or direct from the Grenade website.

Are There Any Safety Issues or Side Effects?

Grenade does issue a warning that excessive consumption of the Carb Killa can have laxative effects. This is because of the number of polyols in each bar. There are also the standard allergy warnings that come with most foods, including casein and lactose warnings. 

The bars could contain traces of eggs, peanuts, and other nuts, and are made in a facility that also processes gluten, although the bars itself contain no gluten ingredients.


  1. This bar is high in complete proteins that are great for achieving a toned body. 
  2. It claims to contain low/high impact carbs and is also loaded with fiber to provide you with required nutrition and energy. 
  3. It tastes great as each bar is made up of three layers of crunchy crispiness. It has low calories and low sugar to aid successful weight loss.
  4. This bar is a really delicious, high-protein snack.

I do use it myself if I crave a treat, and although I don't consider it a healthy snack per se, I do not feel guilty after eating it. I also do think it tastes better than any regular chocolate bar out there.

However, as far as power bars go, I would say that the most nutritious ones are your own homemade nut and seed bars with some oats added into the mix.

But that said, It has been getting some great reviews and has already built up a strong following of dedicated fans.

So let me know what you think in the comments below. 

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About the author

    Jen Evansy

    Nutritionists, researchers, and writers, interested in everything healthy-living related. Helping you identify the best diets, learn about food and nutrition, to help you live happier, longer and stronger.