Experts issue warning over protein bars as new study highlights major issue

Experts have issued a fresh warning over protein bars after a new study highlights some major issues.

Protein bars are considered to be a quick and easy way to get protein into your diet, and they can be especially helpful for people starting out in the gym.

When you start smashing weights for the first time, you get something called 'newbie gains' and your ability to put on muscle is at its highest. And as many fitness influencers will say, you need to hit a specific amount of protein everyday to help stimulate muscle growth.

Healthline reports that active people need to consume between '1.2 to two grams of protein per kilogram of body weight' to build muscle.

So to make sure you do this, you need to be eating high-protein foods, such as chicken, steak, fish, and eggs.

Protein bars are seen as a convenient way to help you hit your daily protein goal (Getty Stock Images)

But instead of having to cook and scoff down a whole chicken breast (approximately 31g of protein), it's a lot easier to grab something like a protein bar, which usually has up to 25g of protein.

It can be consumed on-the-go and requires no effort, apart from chewing.

Do protein bars really have a good amount of protein?

Now, a study published earlier this year has found that we might not be getting as much protein as marketed when it comes to most of the protein bars in store.

Researchers put together their findings by analysing protein content, source, and nutritional quality of protein bars using data from OpenFoodFacts.org.

Out of the 1,641 protein bars studied, not all of them were created equal.

Experts have issued a fresh warning over protein bars (Getty Stock Images)

81 percent of the protein bars considered to be high in protein only had as little as 47 percent digestion.

This means that you can't digest the full 20g of protein from a typical bar.

"The low numbers are most probably due to application of lower-nutritional-quality proteins (such as collagen) and of other ingredients such as carbohydrates, fats and fibres, that might deteriorate the bioaccessibility of essential amino acids," the study states.

But it's not all bad news, because the scientists did note that protein bars can be consumed, but only 'as a part of a complete diet'.

In other words, don't be replacing your 'whole-food' meals with protein bars, or shakes.

They're supposed to supplements, after all, not meal replacements.

Many protein bars are ultra-processed

Active people need to consume between '1.2 to two grams of protein per kilogram of body weight' to build muscle (Getty Stock Images)

Another thing to think about is that many protein bars are considered to be ultra-processed, defined by NOVA as 'industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesised in laboratories from food substrates or other organic sources (flavour enhancers, colours, and several food additives used to make the product hyper-palatable)'.

The NHS warns that 'diets high in ultra-processed foods have been linked to an increased risk of health conditions such as obesity, type 2 diabetes and heart disease.

"It’s not known if ultra-processed foods are unhealthy due to the processing or because of the calories, fat, salt and sugar they contain," they said.

"Eating a lot of processed and red meat is also linked with an increased risk of bowel cancer.

"Some ultra-processed foods can be included in a healthy diet – such as wholemeal sliced bread, wholegrain or higher fibre breakfast cereals or baked beans."