Clear protein—which has earned rave reviews from many TikTokers and fitness experts—might sound mystifying. On one hand, the term is pretty self-explanatory. But on the other, it’s somewhat hard to picture.
To be clear (sorry), clear protein has been around for a while, though it’s only recently seeped into the zeitgeist, Janice Dada, MPH, RDN, a certified intuitive eating counselor based in California, tells SELF. Rather than some newfangled product dreamed up to capitalize on the collective protein obsession, it’s long been used in hospitals for patients whose food intake is limited. Essentially, “it’s just a protein supplement—just in a slightly different package,” Federica Amati, PhD, MPH, MSc, a medical scientist who serves as nutrition lead at Imperial College London and chief nutrition scientist at ZOE, tells SELF.
Wondering whether you should try clear protein? this comprehensive explainer might help clear things up (sorry again). Here’s everything you need to know about this addition to the trending macro’s product portfolio—good, bad, and neutral.
What is clear protein?
You can think of clear protein in its base form as a stripped-down protein powder. When mixed with water, it produces a thin, clear drink rather than a thick, milky one (like a protein shake).
“The difference has to do with what is being used as the protein source,” Dada says. Standard whey protein powders derive their protein content from a substance called whey protein concentrate—whey protein that retains the fat and carbs of the original whey, according to Dada. These fats and carbs are responsible for the cloudy appearance and heavy consistency of a traditional shake, like the chocolate Muscle Milk you’d buy at your local deli as a post-workout recovery drink or daily pick-me-up.
By comparison, clear protein is composed of whey protein isolate—a version of whey protein concentrate that has been further refined to remove the fat and carbs, according to Dada. Whereas a standard protein powder is around 80% protein, Dada says, clear protein has “basically isolated the protein content and gotten rid of the rest of the macronutrients.” In keeping with that, many clear protein powders available online seem to contain no fats and very few carbs (one to two grams), if any at all. Thus, the resulting drink doesn’t have the same milky appearance or consistency, either: “It remains transparent,” Dada says.
How can you consume it?
Like other protein powders, clear protein often contains sweeteners, sugar substitutes, or flavoring agents (like stevia or monkfruit) to make it palatable, according to Dada. (Otherwise, it might have a “sort of bitter taste to it, or an aftertaste” due to its lower pH and resulting higher acidity level.)
Generally, clear protein flavors are “more on the fruity side” as opposed to the sweeter, dessert-like options popular in shakes, like chocolate and vanilla, Dada says. You only need to do a quick Google search to find dozens of examples: cherry lime, lemon lime, kiwi strawberry, strawberry limeade, frosty lemonade, blackberry vanilla, pineapple passion, blueberry pomegranate, tropical dragonfruit, icy blue raspberry, raspberries and cream, peach mango creme, and sour candy watermelon, to name a few.
Clear protein powder is often available in tubs, resealable bags, and single-serving packets. To turn it into a drink, add the powder to water and stir to blend (or shake if you’re using a water bottle or thermos). In view of the fruity taste and thin consistency, the final product is comparable to a flavored water or juice. While it’ll come out lighter than the shakes you’re probably used to, “it’s the same protein profile,” Dr. Amati says—that is, around 20 to 25 grams, according to Dada.
If you don’t want to bother making the drink yourself, you can also purchase a prepackaged one as an alternative; at a glance, they’re available at major chains like Target, Walmart, Costco, and Whole Foods, as well as online marketplaces like Amazon and various sports nutrition websites. (Heads-up that they tend to be expensive, at $4 a pop in some cases. “Clearly, people have started to monopolize on this interest,” Dada says.)
What are the benefits and drawbacks?
With clear protein, as with any protein supplement, “there can be pros and cons, and we have to compare on a case-by-case basis,” Dada says.
However, clear protein is hardly necessary for the general population, according to both Dada and Dr. Amati. In fact, the vast majority of people would be better off getting their protein from whole foods rather than protein supplements, period. “I’m not anti-using them where it's necessary” (e.g., in the case of people who would benefit from an extra protein boost, like elderly people or underweight individuals), Dr. Amati clarifies. But “rapidly drinking clear protein just for no reason” is not recommended.
“Our digestive tract hasn’t evolved to receive protein in a liquid form at that dose,” she elaborates. Even though piling on protein is a widespread phenomenon, “this doesn't fit in with the physiological picture of how we absorb nutrients.”
Plus, clear protein runs the risk of displacing healthier sources of protein within your budget or diet. “If you are drinking your clear protein,” for example, “are you then thinking, ‘Okay, cool, I'm done. I don't need to eat beans with my eggs later’?” Dr. Amati says. “That’s what I’m concerned about.”
That said, Dr. Amati can see the appeal of clear protein from a personal preference standpoint. If you dislike the sludgy, chalky texture of many traditional protein shakes (or just don’t want something super heavy after a workout), clear protein could come in handy—and might be easier on your stomach, too.
Outside of the general population, clear protein may have more stark advantages—and disadvantages—for certain groups, including:
Because the dearth of fat and carbs reduces the total calorie count relative to standard protein powders, clear protein could be a logical choice for people who are trying to maximize muscle growth but minimize weight gain at the same time, like competitive bodybuilders, according to Dr. Amati. To be clear, she says, that diet “is a short-term fix that is horrendous for the body, but [good] for competition output.”
Like we mentioned before, clear protein can also be beneficial in certain medical situations, according to Dada. Some medical tests and procedures mandate a clear-liquid diet for a certain period of time beforehand (colonoscopies, for example), but it can be “sort of challenging to find protein sources on that type of restriction”—a gap clear protein helps fill, Dada says.
By virtue of its lack of carbs, clear protein doesn’t contain any lactose—a sugar found in dairy that can cause digestive irritation in some people, like bloating and diarrhea. For this reason, it could make a digestion-friendly alternative to many standard protein powders and store-bought shakes for those who suffer from lactose intolerance or dairy allergies. (That said, clear protein is hardly your only option in this regard: There are plenty of lactose-free shakes already available, including Core Power products, which are made with ultrafiltered milk and special enzymes that remove lactose. Besides, you can always DIY your own lactose-free protein shake at home, Dada points out.)
Famously, protein can aid with muscle repair after a workout. But many experts recommend consuming carbs as well to maximize protein’s benefits. Without supplemental carbs, then, clear protein may be an inferior option to more traditional shakes. In fact, Dada adds, “I can't really think of a time that I would really recommend [clear protein] to somebody” in an exercise context.
The final word on clear protein: Should you try it?
With a protein count clocking in at 20 grams or more per serving (that’ll typically be one scoop from a tub or resealable bag or one packet), clear protein is an undeniably efficient way to meet your protein intake goals (or even surpass them), according to Dr. Amati. But at the same time, it’s hardly the best one: “Drink water and eat your protein in your food. That’s a much better long-term way to do things,” she says.
Besides, there don’t really appear to be many studies on long-term use of clear protein, according to Dada. If people are making (or going to make) this a habit, “we probably would want research to know if there are any drawbacks,” since it represents a sharp departure from how we naturally consume protein—“in combination with other nutrients, as they’re typically packaged in food,” she says.
Still, drinking clear protein won’t be actively harmful for most people, either, according to Dr. Amati. So if you’re curious about this trend and don’t have any health conditions that could put you at higher risk (supplements aren’t recommended for pregnant folks, for example, while folks with kidney disease should watch their protein intake altogether), trying it out shouldn’t hurt you—but personally, it’s one train she won’t be hopping on.
Related:
- Here’s Exactly How Much Protein to Eat If You’re on a GLP-1
- We Previewed the Starbucks Protein Cold Foam—Here Are Our Honest Thoughts
- How to Turn a Can of Tuna Into a High-Protein Meal
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