What are the benefits of protein bars?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)

Page last updated: 05/10/2023 | Next review date: 05/10/2025

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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

Dr Jorge Metri (PhD)

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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

Dr Anny Manrich (PhD)

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Nutritional supplementation is very popular among gyms and fitness culture. Around 30 – 50 % of people and athletes use nutritional supplements, and protein products are the most relevant. However, there could be some concerns on when you should take supplements and what are their benefits in your health (1,2).

In this brief guide, we will address the query “What are the benefits of protein bars?”, additionally, it presents the nutritional value of protein bars, their usage in weight loss and muscle gain, and when you should consider protein bars.

What are the benefits of protein bars?

Protein bars have several benefits, like providing a high load of energy and protein for recovering after a workout. Moreover, almost all protein bars are made with high quality proteins, which provides your body with the essential amino acids needed for strengthening your immune system and muscles (3).

Because protein bars are a small portion of food, this could help to prevent gastrointestinal symptoms like inflammation during or after training (3).

Most of the protein bars in the market are added with vitamins and minerals, so you will have a boost of micronutrients to get an optimal metabolism, plus the antioxidant and anti-inflammatory properties of minerals like selenium, magnesium, and zinc (3).

What is the nutritional value of protein bars?

There is no general rule to make a protein bar, but overall, the nutritional composition of protein bars are 20 to 50 % protein, 30 to 40 % carbohydrates, and < 15 % fats (4,5).

A major part of the protein bars are made of whey protein isolate (milk’s protein), which is a complete protein with all amino acids (4,5).

However, you can also find protein bars with a blend of vegetable proteins like oatmeal, wheat, rice, peas, and soy (3).

The combination of legumes (like soy or peas) with cereals (like rice, wheat, or oatmeal) also form complete proteins, so you can opt for protein bars with these proteins without concern (3).

Are protein bars good for muscle gain?

Yes, protein bars could help for muscle gain due to the high protein content and quality. Remember that you should combine your protein intake with a complete healthy diet and a good training routine to promote muscle gain (6,7).

Are protein bars good for weight loss?

Protein bars could not be the best option for weight loss. Weight loss is achieved by negative energy balance, in other words, spending more energy than the one you consume (3,5,7).

Because protein bars are intended to restore energy stores in athletes, they are dense in nutrients and energy. Maybe protein bars are not a food that can contribute to a negative energy balance (3,5).

However, if you do a good management of your daily calories, you can add protein bars and still lose weight (7). You can ask for advice from a specialist in nutrition to incorporate protein bars in a weight loss diet.

When should you consider protein bars?

You should consider protein bars if you are experiencing uncomfortable symptoms during or after your training (2).

Some symptoms like abdominal inflammation, flatulence, or nausea, due to high loads of food can be a sign that you need high-energy dense foods like protein bars (2).

You can also eat protein bars if you don’t meet your daily requirements of protein. The high content of protein in protein bars will help you to fulfill your protein intake. Remember that proteins are needed to enhance muscle strength and recover from fatigue (2).

What other sources of protein can you consume?

If you don’t need or don’t want to eat protein bars, you can eat animal derived products (beef, chicken, fish, eggs, and milk) or combinations of legumes with cereals; both options can provide you with high quality proteins (8).

Here you can find different foods with their respective protein content.

What are the precautions of protein bars?

You should have some precautions when choosing your protein bar. If you have an allergy to milk’s protein, you should avoid all protein bars with whey protein (3).

Otherwise, if you have an allergy to other ingredients used in bars like soy, cereals, or nuts, you should double-check the labels to prevent anaphylaxis (3).

Where can you find protein bars?

You can find and buy protein bars on a fitness & wellness center, Amazon, and some supermarkets. If you need more information on what protein bar you should buy, here are some reviews of the best protein bars in 2023.

Conclusion

In this brief guide, we addressed the query “What are the benefits of protein bars?”, additionally, it presented the nutritional value of protein bars, their usage in weight loss and muscle gain, and when you should consider protein bars.

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.