What happens if you eat too many protein bars?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 02/06/2023 | Next review date: 02/06/2025
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The contents of this article are fact-based except otherwise stated within the article.

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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:

Conference papers:

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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In this article, we will address the query “What happens if you eat too many protein bars?” Additionally, we will present relevant information like the potential consequences of eating too many protein bars, as well as some tips on how to incorporate protein bars in a healthy diet.

What happens if you eat too many protein bars?

If you eat too many protein bars you can gain weight, because they are high-energy dense foods. Moreover, similarly to abusing any other food, eating too many protein bars can provoke negative effects on your health (1-5). 

What are the potential consequences of excessive protein bar consumption?

There is no single formula to make protein bars, but most of them use High-Fructose Syrup for sweetening the product. High-Fructose Syrup is a very cheap sweetener, but it can increase the risks of diabetes and insulin resistance (1,2). 

Moreover, there is evidence supporting that High-Fructose Syrup can alter the liver metabolism and increase the risk of having non-alcoholic fatty liver disease (1,2).

If you eat too many protein bars you also reduce your fruits and vegetable intake. A low consumption of vegetable and fiber could lead to the following issues (3):

  • Deficiency of fiber, which could increase your risks of constipation
  • Deficiency in vitamin C and minerals like selenium, magnesium, potassium, and antioxidants; all these are important to maintain a strong immune system, as well as a good metabolism

What is the impact of high protein intake on your health?

The actual evidence is not conclusive on the impact of a high load of protein in your health; some studies have shown that high-performance athletes can consume up to 3 g/kg for a year without consequences (4).

However, kidneys and liver are the main “filters” of your body, they are responsible for eliminating and metabolizing everything you eat. Right now, there is controversy about the role of protein in kidney and liver health (5,6,7).

But there are studies that demonstrate that a high protein diet can cause metabolic changes in the long-term, for example (6,7):

  • Your kidneys increase the filtration rate, which, in the long-term, could cause damages to the cells of the organ.
  • The metabolism of proteins can alter the pH of the liver; pH regulation is essential to maintain the optimal functions of the liver, so slight changes in pH can cause irregularities in the liver functions.
  • The amino acid’s metabolism creates ammonia which is toxic in your blood; if your body accumulates too much ammonia, it can increase the risk of cardiovascular diseases and kidney disease.

What is the role of protein bars in a healthy diet?

Protein bars were intended for athletes with high demands of protein. Because protein bars are high-energy dense foods, they are commonly used after a workout as a recovery food, or as a pre-workout, because the small portion consumed is not likely to cause abdominal inflammation (8,9).

How to incorporate protein bars into a healthy diet?

The best way to incorporate protein bars into a healthy diet is to use it only for workout recovery or pre-workout, you should seek professional advice from a sports nutritionist. He or she will adjust all your requirements.

Moreover, remember to include all food groups in your meal-plan, do not forget to eat lean meats, dairy products, vegetables, fruits, legumes, and cereals. All food groups are important to ensure a complete and optimal nutrition.

What are other protein-rich foods as an alternative to protein bars?

It is not mandatory to eat protein bars for gaining muscle mass or recovery after a workout, you can enjoy a lot of foods to meet your protein requirements, as well as a post-exercise recovery (4).

All lean meats are excellent sources of protein, most meats can provide you with around 20 g of protein per 100 g of meat. Eggs contain fewer proteins than meats, but they also provide you with high-quality protein (4). 

For a post-exercise recovery, a glass of skim-milk or yogurt will provide you all the nutrients you need to ensure a good muscle synthesis (4).

Conclusion

In this article, we addressed the query “What happens if you eat too many protein bars?” Additionally, we presented relevant information like the potential consequences of eating too many protein bars, as well as some tips on how to incorporate protein bars in a healthy diet.

References

  1. Sigala DM, Hieronimus B, Medici V, Lee V, Nunez MV, Bremer AA, et al. The dose-response effects of consuming high fructose corn syrup-sweetened beverages on hepatic lipid content and insulin sensitivity in young adults. Nutrients, 2022;14(8):1648.
  2. Papadopoulos G, Legaki A-I, Georgila K, Vorkas P, Giannousi E, Stamatakis G, et al. Integrated omics analysis for characterization of the contribution of high fructose corn syrup to non-alcoholic fatty liver disease in obesity. Metabolism, 2023;144:155552.
  3. 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.
  4. 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.
  5. Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr, 2015;6(3):260–6.
  6. Díaz-Rúa R, Keijer J, Palou A, van Schothorst EM, Oliver P. Long-term intake of a high-protein diet increases liver triacylglycerol deposition pathways and hepatic signs of injury in rats. J Nutr Biochem, 2017;46:39–48.
  7. De Chiara F, Ureta Checcllo C, Ramón Azcón J. High protein diet and metabolic plasticity in non-alcoholic fatty liver disease: Myths and truths. Nutrients, 2019;11(12):2985.
  8. 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.
  9. 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.

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