Should you eat protein bars?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
Nowadays, using protein supplements is very common. In fact, between 30 and 50 % of people and athletes use protein supplements. However, do you know when you should consider protein supplements? (1,2).
In this brief guide, we will answer the query “Should you eat protein bars?” We will provide relevant information like what is the purpose and benefits of protein bars; moreover, the article also presents the general nutritional value of protein bars and how to incorporate them in a healthy diet.
Should you eat protein bars?
There is no clear answer if you should eat protein bars or not; however, you can include protein bars in your diet if you cannot fulfill your daily protein requirements. These are some possible reasons why you might not meet your protein intake (3,4,5):
- Low appetite
- Your diet has too much food to eat all of it
- You are experiencing gastrointestinal symptoms like inflammation or discomfort due to high volume of food
- You do not have plenty of time to prepare your food and meet your daily protein intake
Please take into account that you should look for professional advice from a nutritionist before incorporating protein bars in your diet.
What is the Purpose of Protein Bars?
Protein bars were created with the purpose of increasing the protein and energy intake in athletes, and provided with a low portion of food (3,4,5).
Most times athletes need more than 3000 calories a day, which could be a lot of food. Eating too much food could cause gastrointestinal discomfort, abdominal inflammation, and even nausea; these gastrointestinal symptoms could reduce the athletes’ performance during training and competition (5).
Protein bars are made with a high concentration of nutrients, hence, they are an excellent option to introduce a high load of energy, proteins, and micronutrients (if added into the product) in a small portion of food (3,4,5).
Due to the high concentration of nutrients in a small portion, protein bars are less likely to produce abdominal discomfort and reduce performance in athletes (5).
What are the Benefits of Protein Bars?
Protein bars can offer benefits like help to weight management due to the high content of proteins, which usually stimulate your satiety sensation (2,5).
Most protein bars provide you with complete proteins, by using milk’s protein (Whey protein or Casein) or blends of vegetable proteins (legumes like soy, and cereals like rice or oatmeal) (2,5).
Complete proteins are those with all essential amino acids, needed for (2):
- Muscle hypertrophy
- Strong immune system
- Correct metabolism functions
- Create hormones and neurotransmitters
- Create enzymes for digestion and metabolic processes
Moreover, protein bars are added with vitamins and minerals which exert different functions like cognitive development, activate antioxidant pathways in your metabolism, and ensure the good function of your metabolism (6,7).
Is there any Risk of Eating Protein Bars?
As well as almost all foods, there are possible risks about eating protein bars. One of them is presenting an allergy to milk proteins; food allergies can be severe causing anaphylaxis and put your life at risk (8).
Another potential drawback of eating protein bars is the high content of sodium. Some protein bars may provide you with around 0.5 g of sodium each 100 g bar. Taking into account that the daily recommendation is 2.3 g, it could represent approximately 25 % of your recommended intake (5,9).
Unfortunately, the excessive sodium intake is associated with hypertension and higher risks of cardiovascular disease. A high consumption of sodium can increase the volume of your blood, forcing your body to exert more vessel effort to transport that blood (10).
What are Your Individual Protein Needs?
To know your exact protein needs you should consult with a nutrition specialist; he or she will adjust your carbs, fat, and protein requirements according to your activities and goals.
Generally, a healthy person should consume between 0.8 and 1 g per kilogram; while people who do moderate-heavy exercise could consume around 1.3 – 1.6 g per kilogram (2).
What is the Nutritional Content of Protein Bars?
There is no single formula for making protein bars, so the nutritional content may vary in different products. Usually, protein bars are made with the following nutrients (3,4,5):
| Nutrient | Quantity |
| Carbohydrates | 30 – 40 % |
| Fats | < 15 % |
| Protein | 20 – 50 % |
| Micronutrients (B vitamins, iron, copper, zinc, magnesium, manganese, potassium) | < 20 % of the Recommended Daily Allowance for each micronutrient. |
Are Protein Bars good for Post-Workout Recovery?
Yes, protein bars can be a good option for post-workout recovery. After exercise, your body requires energy, carbohydrates, and proteins to create new muscle and refuel your energy storage (11).
Therefore, protein bars are an excellent option to ensure a good recovery after an exhaustive workout.
Nevertheless, take into account that you can use foods for post-workout recovery; animal derived foods and milk are excellent options due to their content of high-quality proteins. Check out this article if you want further information about whole foods as post-workout recovery.
How to Incorporate Protein Bars into a Healthy Diet?
The best way to incorporate protein bars into a healthy diet is to use it as a supplement and not a replacement for meals. Even though protein bars are supplemented with micronutrients, you will need other nutrients found in foods (12).
For example, milk and dairy products provide you with vitamin D, essential for a good immune system and good bone health; fruits are a source of vitamin C and fiber, the former is crucial for a strong immune system, and fiber can help regulate your digestion and prevent gastrointestinal diseases (12).
Hence, it is very important to use protein bars alongside a healthy diet with all food groups: dairy products, cereals, lean meats, fruits, vegetables, and legumes (9).
Conclusion
In this brief guide, we answered the query “Should you eat protein bars?” We provided relevant information like what is the purpose and benefits of protein bars; moreover, the article also presented the general nutritional value of protein bars and how to incorporate them in a healthy diet.
References
- Baltazar-Martins G, Brito de Souza D, Aguilar-Navarro M, Muñoz-Guerra J, Plata MDM, Del Coso J. Prevalence and patterns of dietary supplement use in elite Spanish athletes. J Int Soc Sports Nutr, 2019;16(1):30.
- Huecker M, Sarav M, Pearlman M, Laster J. Protein supplementation in sport: Source, timing, and intended benefits. Curr Nutr Rep, 2019;8(4):382–96.
- Abdel-Salam FF, Ibrahim RM, Ali MI. Formulation and evaluation of high energy-protein bars as a nutritional supplement for sports athletics. American Journal of Food Science and Technology, 2022;10(1):53-65.
- Małecki, J., Tomasevic, I., Djekic, I., & Sołowiej, B. G. The effect of protein source on the physicochemical, nutritional properties and microstructure of high-protein bars intended for physically active people. Foods, 2020; 9(10):1467.
- 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.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
- Stein AJ. Global impacts of human mineral malnutrition. Plant Soil, 2010;335(1–2):133–54.
- Valenta R, Hochwallner H, Linhart B, Pahr S. Food allergies: the basics. Gastroenterology, 2015;148(6):1120-31.e4.
- Sodium in your diet [Internet]. U.S. Food and Drug Administration. FDA; [cited 13 June 2023]. Available from: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium intake and hypertension. Nutrients, 2019;11(9):1970.
- Lambert, C. P., Frank, L. L., & Evans, W. J. Macronutrient considerations for the sport of bodybuilding. Sports Medicine, 2004;34:317-327.
- 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.
