What in the World Is Clear Protein, and Should You Drink It?
Protein is hot right now, and there’s a new drinkable version that’s piquing our interest.
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Everyone’s singing the praises of protein these days, and for plenty of good reasons: it’s an essential macronutrient (a.k.a., you need to eat it) that supports everything from your muscles to your immune system to your metabolism. And while protein is naturally found in a wide variety of foods, some people like to add protein supplements like bars and shakes to their diets. Now, a new type of protein supplement is gaining popularity: Protein water, or “clear protein.” Here’s what registered dietitians have to say about the new trend.
What Is Clear Protein?
Similar to other types of protein supplements, clear protein is typically sold as a powder meant to be mixed with liquid, or as a pre-mixed drink. (Costco just started selling a sparkling protein “water,” which I definitely need to try.)
“Clear protein is a type of protein powder — most commonly whey isolate or collagen — that’s been specially filtered and processed to remove much of the fat, lactose and other components that give traditional protein shakes their creamy, milky texture,” says Erin Jowett, MS, RD an integrative registered dietitian and owner of Integrative Weight & Wellness. When mixed with water, the clear protein powder dissolves and gives the liquid a juice-like consistency, she adds. Most of the clear protein options available on the market come in fruity flavors (thanks to natural flavors) and contain some kind of sweetener (either sugar or a low-calorie sweetener like stevia or sucralose).
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How Is Clear Protein Different From Other Protein Powders and Drinks?
Nutritionally speaking, clear protein isn’t anything new or special. “Clear protein provides protein, just like what traditional protein powders provide,” says Lauren Manaker MS, RDN, a dietitian and the owner of Nutrition Now. Basically, protein is protein, no matter where it’s coming from. That said, the nutrition facts of specific powders or drinks might vary if there are other ingredients, like sugar, in the mix. And other types of protein powders typically contain fat, whereas clear proteins don’t.
“The main benefit of clear protein is its lightness,” Manaker says. Clear protein is more refreshing and less creamy, which some people might find easier to drink, especially during or after a workout, or when appetite is low. Many people will also find clear protein easier to digest than other types of powders, since it’s undergone more processing and thus is easier for your body to break down.
Should You Add Clear Protein to Your Diet?
Whether to try clear protein is entirely up to you. “If you’re looking for an easy, refreshing way to support your protein intake, clear protein could be a great option,” Manaker says. “That said, it’s not a must-have.”
Jowett agrees. “If someone struggles to reach their daily protein goals — especially those aiming for muscle maintenance during fat loss, improved recovery after workouts, or better appetite control — clear protein can be a convenient option,” she says.
As with any supplement, it’s important that you don’t use clear protein to totally replace protein-rich foods like meat, fish, eggs, dairy and legumes. In addition to protein, these foods contain beneficial nutrients that your body needs, and you won’t get a large enough variety of nutrients if all of your protein comes in a clear, drinkable form.
If you’re curious about clear protein, try adding a packet to a glass of water or picking up a pre-mixed drink to eat as part of your afternoon snack or post-workout pick-me-up.
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