Protein bars are said to help build muscle and are a healthy alternative to regular chocolate bars.
But Colin Murray of Wisconsin, who tried to survive on them for a week, said the bars made his workouts “sad” and his body “weak.”
Consuming more than 50 highly processed bars in seven days left him constantly exhausted but unable to sleep and caused some unusual changes in his health habits.
He also said the diet made him feel dizzy and caused so much bloating that he lost the sharp definition of his abs.
Murray is now convinced that they are not much better than sugary chocolate bars and urges people to consume them in small quantities as gifts.
Wisconsin’s Colin Murray embarked on the daring challenge in hopes of boosting his muscle growth. He is pictured above with the first set of bars he consumed.
Mr. Murray published his dietary experiment in his youtube channelwhere it has been viewed more than 215,000 times.
As a calisthenics enthusiast who follows a high-protein diet for muscle growth, he used to enjoy a protein bar a day after his workouts.
Speaking about the experiment, she said: “I enjoy the convenience of protein bars, they taste good and I don’t feel as guilty when I eat them.”
Most bars contain between 15 and 25 grams of protein, which is about half the amount found in a chicken breast.
They also have less sugar than regular chocolate bars. One of the most popular, a 2.12-ounce Quest bar, contains about nine grams of sugar compared to 28 grams in a 1.86-ounce Snickers.
But some health experts warn that many protein bars are high in calories, which can lead to weight gain over time.
For example, a 2.3 oz Clif Builders protein bar contains about 290 calories, compared to 250 calories in a Snickers and 218 calories in a 1.5 oz KitKat.
They also contain artificial sweeteners and sugars that are not digested well and instead ferment in the stomach, causing problems such as bloating, gas, and diarrhea.
But because they are considered “healthy,” many people can eat too much of them and not worry about any health risks.
People can also eat them and not feel satisfied, causing someone to eat more than normal and subsequently gain weight.
Murray shared this in his video, showing what he looked like before the challenge (left) and after (right). He said the swelling caused was ruining his abs.
Mr Murray is pictured above on the morning of the seventh day of the challenge. He said he felt without energy and had trouble sleeping.
On the first day of the challenge, Murray thought it was “pretty nice” because he didn’t have to spend a lot of time cooking.
He started with two peanut butter protein bars for breakfast at 10 a.m. and then resumed eating around noon when he had two chocolate chip protein bars and a Snickerdoodle protein cookie.
For dinner, he ate a peanut butter protein bar and a protein cookie, but admitted he was already starting to regret the eating plan.
“I think I’m pregnant, my stomach is broken.” said. “I’m already starting to get sick of this food.”
The next day he began to worry about his bowel movements and told the spectators: “I ate a lot of protein bars but still nothing came out, so it’s a little alarming.”
He added: “I haven’t pooped in three days. It’s a long time and to be honest it’s starting to scare me a little.”
Protein bars contain very little fiber, often less than three grams, which is essential for helping food move through the digestive tract.
Without adequate fiber, substances can linger and ferment in the intestine, which can lead to problems such as bloating.
Mr Murray is pictured above trying one of the protein bars while in his car.
Concerned about his body, Murray abandoned the challenge on the evening of the third day and ate blueberries and two apples, which quickly resolved his constipation and allowed him to go to the bathroom.
However, by the fourth day, he was back on the protein bar diet and said he was starting to suffer side effects.
“I’ve been tired all day and my stomach still makes that noise,” he said, “Normally I always have abs (too), but since I’ve been on this diet, I’m always bloated.” . I smell it too.’
“Other than that, I feel great.”
By day four, he also sat down to eat several protein bars at once instead of the occasional two or three he ate at meals.
Describing how he feels on day five, he said, “I have a kind of uneasy feeling.” but at the same time I’m exhausted, I really don’t know how to explain it. I can’t sleep.’
By the sixth day, he said he had “never been more bloated in my life” and said he was having difficulty with the workouts.
He continued his calisthenics workout routine while eating the bars, and calisthenics involved using your own body weight to build muscle.
“It was a sad training session,” he said, “I felt very weak.” I’m usually much stronger. Could it be protein bars? Probably, probably.
Protein bars usually contain fast-acting proteins. Without fiber to slow digestion, the body absorbs nutrients quickly rather than the slow release effect that occurs when eating whole food protein sources like chicken and red meat.
On the last day of the challenge, he only ate a protein bar in the morning and then nothing for the rest of the day, until he could eat real food again.
At the end he said, “But the more I learn, the more guilty I feel.” I feel like I’ve been poisoning myself for the last five years, because I’ve been eating them so much, especially this week.
He added: “Processed foods (like protein bars) really just kill your energy, that’s something I’m noticing… when you eat processed foods, you really mess yourself up.”
‘This last week I haven’t slept, I haven’t been able to do anything… They should be a snack from time to time.’
Throughout the challenge, he also maintained his calisthenics workout routine, a type of exercise that uses body weight and gravity to strengthen muscles.
The video was posted at the end of October last year and viewers praised him for his efforts but said it was unlikely they would do the same.
One commented: ‘There’s no way I can do this!’, while a second said: ‘This made me so grateful for real food, thank you.’
Protein bars became a mainstay in the early 2000s, with hundreds of types available now, in a market worth $4.03 billion in 2024 alone, according to estimates.