“Clear protein” is all the rage right now, and even\u00a0if you’ve never heard of it, you may not be surprised that this superstar nutrient has been packaged into another trendy product. It seems like everyone is obsessed with protein these days, especially on social media.<\/p>\n
“Protein-maxxing” is the health craze that just won’t quit. From high-protein<\/a> carnivore diets to protein-fortified snacks and drinks, people are either promoting eating excessive amounts of the nutrient or adding it to quite literally anything \u2014\u00a0and let’s be honest, do we really need protein popcorn<\/a>?<\/p>\n The latest product to enter the scene is clear protein, which comes as a protein powder or pre-bottled shake. It’s unlike chalky, milky, grainy powders you normally find at the store.<\/p>\n As the name suggests, clear protein dissolves into water and remains transparent, similar to a flavored water or diluted juice. It’s light and comes in fruity flavors like lemon or cherry, a stark contrast to the heavy, milky vanilla or chocolate powders.<\/p>\n However, it still packs a protein punch. Clear protein provides around 20 grams per serving, but it’s low in calories and contains little to no fat or carbohydrates. <\/p>\n It sounds too good to be true \u2014\u00a0but is it? What is clear protein and is it better for you than regular protein powder? We spoke to dietitians to find out.<\/p>\n What Is Clear Protein?<\/p>\n Clear protein is essentially a highly processed form of whey protein. Some formulations are made from plant-based protein, but the majority of products are from whey.<\/p>\n “Whey is a byproduct of cheesemaking. There are various whey proteins that have the building blocks, or amino acids, which help with building muscle and recovery,” Collin Popp, Ph.D., registered dietitian and assistant professor at the NYU Grossman School of Medicine, tells TODAY.com.<\/p>\n There are three main forms of whey, says Popp. The most common and least processed is whey concentrate, which is about 20% fats and carbohydrates, and 80% protein. <\/p>\n The next is whey protein isolate, which has been processed to remove fats, carbs and lactose, a type of sugar found in dairy, Popp adds. This results in a higher protein content.<\/p>\n “These isolates are about 90% protein, so they have very little fat and carbohydrates, which is why they have fewer calories per serving,” Lena Beal, cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.<\/p>\n Whey protein isolate may be further processed, or hydrolyzed, which means it’s broken down into pre-digested amino acids, says Popp \u2014\u00a0this is called whey protein hydrolysate. <\/p>\n Clear protein is typically made from whey protein isolate or whey protein hydrolysate, which is then further processed and purified to create a lighter consistency. Most formulations are lactose-free.<\/p>\n The result? A lighter, juice-like drink that is less opaque than regular milky protein shakes. It also dissolves easily in water without needing to be vigorously shaken in a blender bottle. <\/p>\n Clear protein may be trendy right now, but it’s not new. It’s been utilized by health care providers for years as a nutritional supplement, says Beal. “In the hospital, we use clear protein to help meet people’s daily nutritional needs who are not able to take those in with food alone,” she explains.<\/p>\n Clear Protein Vs. Whey Protein<\/p>\n The main differences between clear protein and regular whey protein are the processing, taste and texture, says Beal.<\/p>\n They both offer similar amounts of high-quality protein, about 20\u201325 grams per serving, says Beal\u00a0\u2014 but always check the label because nutrient content can vary depending on the brand.<\/p>\n Clear protein does have less carbohydrates and fats than whey protein, but this difference is often marginal compared to whey protein isolate. Given that whey protein isolate is 90% protein, it’s already low in calories before it’s purified, Beal points out. <\/p>\n “(Isolate) doesn\u2019t have a lot of carbs or fat to begin with,” Popp adds.<\/p>\n The consistency of clear protein lends itself to fruitier flavor profiles, unlike whey protein, which often comes in richer, ice cream-like flavors. It mostly boils down to preference.<\/p>\n \u201cThe clear protein isn\u2019t necessarily healthier by default. It\u2019s the same protein just in a lighter format,\u201d says Beal.<\/p>\n Clear Protein Benefits<\/p>\n Clear protein may offer several advantages, the experts note. <\/p>\n The main benefit is that it can help people meet their protein goals if they aren\u2019t getting enough from their diet but don\u2019t like traditional heavy protein shakes, says Beal. <\/p>\n Protein is crucial for muscle growth and repair and keeps you feeling fuller for longer, which can aid with weight management.<\/p>\n The average adult needs to consume at least 0.8\u20131 grams of protein per kilogram of body weight, per day, says Beal. For a 150-pound person, that\u2019s about 54\u201368 grams of protein every day. If you’re strength training<\/a>, you need more, the experts note.<\/p>\n Clear protein is a lighter alternative that may be easier to drink and digest, especially after a tough workout. <\/p>\n “It\u2019s more soluble in water, so you don\u2019t get those clumpy chunks that get stuck in the shaker bottle,\u201d says Popp. <\/p>\n Adds Beal: \u201cWe want people to choose the (protein powder) they\u2019ll enjoy and stick with, because consistency is what matters for meeting those protein goals.”<\/p>\n Since clear protein is typically lactose-free, it’s a smart choice for people who are lactose intolerant or sensitive.<\/p>\n \u201cIn terms of muscle building and muscle recovery, this isn\u2019t going to give you a step up (over) other proteins. I think it\u2019s more about taste and lactose,\u201d says Popp. <\/p>\n All that said, clear protein hasn’t been studied extensively, Popp adds, so be wary of claims about benefits on labels.<\/p>\n Clear Protein Downsides<\/p>\n Clear protein is generally safe to consume in moderation and as part of a balanced diet, but always talk to your doctor if you have concerns, are pregnant or have an underlying condition.<\/p>\n The texture of clear protein may be a benefit for some, but a downside for others. If the thought of a thick, viscous protein juice isn’t appealing, you probably aren’t alone.<\/p>\n Clear protein is also formulated with a lower pH, which makes it more acidic than regular whey protein, says Beal. “It can have a bitter, astringent<\/a> taste … or an aftertaste,” she notes. <\/p>\n Since the protein isn’t masked by the fats and sugars from milk, artificial flavorings and sweeteners are often added. Always read nutrition labels if you prefer more natural ingredients. <\/p>\n Another potential downside to clear protein is that it can be expensive, the experts note.<\/p>\n How to Drink Clear Protein<\/p>\n