When You Eat A Protein Bar Every Day, This Is What Happens To You

Protein bars are a popular and convenient way to add more protein to your diet. They're a great source of vitamins and nutrients and can easily be eaten on the go — but are they actually good for your health?

Protein is an essential part of a well-balanced diet and plays a vital role in the way your body functions (via Verywell Fit). Protein is necessary for the production of antibodies, blood, connective tissue, enzymes, and hair. Protein can even help you build muscle mass. Although it's better to rely on your diet for your daily intake of protein by eating meat, fish, poultry, eggs, or plant-based sources of protein, protein bars may be a good option when you don't have time to sit down and eat a meal or when you need a quick, post-workout snack.

Whether and to what extent a particular protein bar would be beneficial to your daily diet depends not only on its nutritional profile, but also on why you're eating it, what other foods comprise your daily diet, and what your nutritional requirements are based on your body and level of activity (via Healthline). If that sounds complicated, have no fear, because we're about to take all of that into consideration as we break down the various things that can happen when you start eating a protein bar every day. 

In addition to being a supplementary source of protein, many protein bars also boast some level of micronutrient supplementation, per Healthline. Healthline points out that many protein bars are a good source of vitamin E and various B vitamins, as well as the following minerals: iron, calcium, magnesium, potassium, phosphorus. Because different protein bars contain their own unique array of vitamins and minerals, you'll need to check the label to know precisely what's inside yours and how it might fit into your diet. 

That said, health experts seem to prefer that we get our micronutrients from a varied, well-balanced diet, per the National Institutes of Health (NIH). Relying on supplementation — in any form, including protein bars — as opposed to eating a diet that satisfies your vitamin and mineral requirements, may deprive you of some of the benefits of whole foods per SF Gate. Such benefits include the fiber, various antioxidants, and other natural substances found in fruits and vegetables. Further, as SF Gate points out, some vitamins and minerals can be more harmful than helpful when taken in excessive quantities. These include calcium, folic acid, and vitamin D, per WebMD, all of which may be included in your protein bar of choice. 

A post workout protein bar can support your post-workout recovery, which is no less important to muscle growth than the workout itself, according to Medical News Today.  In fact they're really two sides of the same coin. As you challenge your muscles during your workout, your muscle fibers sustain minor damage — which is normal and par for the course (via University of New Mexico). It is during your post-workout recovery period that those damaged fibers fuse together, which is how your muscles grow. Post-workout protein bars can be a quick and convenient way to give your body the protein it needs to jumpstart the tissue repair that is fundamental to muscle growth. In so doing, your protein bar can also help you to feel less sore and less fatigued, with the upshot being fewer missed workouts and faster gains (via Livestrong). 

Soy protein bars, in particular, may be superior in this regard to bars made from other forms of protein, including whey, according to the 2004 study published in the BMC's Nutrition Journal. In that study, both soy- and whey-based protein bars were associated with better muscle growth compared with no protein bar at all. But the study authors speculate that the antioxidants in soy protein, in particular, may further support recovery by mitigating oxidant stress associated with physical exertion — which "appears to contribute to muscle damage and fatigue."

The first step toward curbing cravings is understanding they don't necessarily mean you're hungry, per Healthline. Hunger is s physical sensation involving an empty stomach and lack of energy. Cravings focus on a specific food, according to nutritionist Nmami Agarwal, per The Indian Express. Hunger means you'll eat whatever is put out in front of you. Carvings, by contrast, can only be satisfied by the objet de désir. Or can they?  

In fact, the variety of protein bars out there is sufficiently broad that if you look around, you can probably find one that offers valuable protein and micronutrient supplementation while also addressing even your most obscure cravings — and quite deliciously, we might add. For example, let's say you're craving Girl Scout Thin Mint cookies. In that case, a 150-calorie Simply Protein Chocolate Mint Whey Bar may satisfy you even more because it contains 15 grams of protein and a mere 3 grams of sugar (per Eat This, Not That!). If it's a cupcake you've been craving, you can opt for a Birthday Cake flavor Quest bar, which packs in 20 grams of protein, 12 grams of fiber, and a mere 4 net carbs per 170-calorie serving, via Quest. There's even a bar to address your "swalty" cravings: the 230-calorie Strong & Kind Honey Mustard bar, which packs in 10 grams of protein and a mere 6 grams of sugar.

If you're seeking to gain weight — whether to build muscle, or on the advice of your doctor for your health — a daily protein bar regimen can be a healthy, delicious, and predictable source of extra calories, per Livestrong. Just make sure the protein bar's ingredient list contains nothing eyebrow-raising from a nutrition standpoint. According to the Mayo Clinic, even if you're seeking to put on weight, you should aim for nutritious foods and try to avoid overdoing it with sugars and unhealthy fats.

On the other hand, if you eat a protein bar every day, it's possible that you could end up gaining weight unintentionally. Even the less calorically dense protein bars — typically in the 100- to 200-calorie range — can contribute to weight gain if you're not mindful about your overall daily calorie count, per Women's Health. And some protein bars contain in the range of 400 calories, according to Livestrong. So when it comes to protein bars, it's important to read the nutritional label to determine whether or not the one you choose will help you accomplish your health and weight goals.

"Protein has only a small effect on blood glucose levels," according to Dario Health, which explains that this is because protein has the effect of blunting the body's absorption of sugar from carbohydrates. Accordingly, eating protein bars could conceivably support your efforts to maintain stable blood sugar levels. In fact, lean plant-based proteins such as those found in many protein bars are generally considered to be a wise food choice for people dealing with blood sugar control issues, including people dealing with type 2 diabetes.

Of course, it's important to remember that some protein bars are high in added sugar and simple carbohydrates, which can cause blood sugar spikes (via Verywell Health). According to the certified diabetes care and education specialist behind the Dealing with Diabetes blog, people dealing with diabetes should look for protein bars that contain at least five grams of protein, three grams of fiber, and no more than 30 grams of carbohydrates. Bars such as these have "an appropriate amount of carbs, adequate fiber, and the protein in the bar will slow the absorption of the carbs, favoring a slow rise in blood sugar."

Some say the key to boosting mental health is embracing spirituality. Others swear it's physical exercise. Still others maintain that no matter what's eating you, emotional well-being starts with making the right food choices. So, about that last one: Some experts swear that consuming optimal levels of protein can help improve and stabilize mood. For example, Axiom Foods points out that protein's blood sugar-stabilizing effects can help keep anxiety and irritability at bay. 

In addition, consuming protein has been linked to higher levels of certain neurotransmitters and hormones that are produced by the body and which are associated with better mood, not to mention improved motivation and focus, via Cleveland Clinic. One is dopamine, which is associated with feelings of pleasure, according to WebMD. Another is norepinephrine, which is one of the substances — along with seratonin — that the class of antidepressants known as SNRIs (seratonin and neurotransmitter reuptake inhibitors) is designed to keep circulating at healthy levels of the body for the purpose of improving mood, energy, and attentiveness, per Verywell Mind. 

In addition to providing a meaningful shot of protein, the right protein bar may also contain certain vitamins and minerals that can also help keep depression and anxiety at bay. The Cleveland Clinic notes that the nutrients to look for include vitamins A, B1, B6, B9, B12, and C and the minerals magnesium, potassium, selenium, and zinc. 

When you're considering adding a protein bar to your daily diet, remember that behind every protein bar brand is a team of marketing geniuses who have invested significant time and effort in coming up with packaging designed to imbue whatever lays beneath the wrapper with a desirable "heath halo" — the packaging is specifically designed to make you believe the contents are healthy, whether that is true or not. You'll want to steel yourself against any preconceived notions you may have about a product based on its name or health claims.

Then, your first task is to read the label, according to Halle Saperstein, registered dietitian with Henry Ford Health. Keeping in mind what your nutritional needs and goals are, consider the bar's content of protein, fats, carbs, fiber, oils, and sugar. And above all, do keep in mind that some ingredients commonly found in protein bars won't do your health any favors. Specifically, you may want to avoid high-fructose corn syrup, inulin, soy protein isolate, soy lecithin, agave syrup, brown rice syrup, sucralose, and sugar alcohols (via Prevention).