Clear Protein Drinks: Benefits, Drawbacks And More (2024)

Protein is a vital nutrient crucial throughout life, playing a key role in supporting growth and maintaining muscle, bone and nerve health. Additionally, it aids in preserving muscle mass and sustaining physical performance as the body ages.

For athletes, getting a good amount of protein is important. It helps produce energy, build muscle and keeps the immune system and gut healthy, especially when dealing with the stresses of regular intense or prolonged exercise.

Studies show that athletes might need almost twice as much protein as less active people. Organizations like the American College of Sports Medicine recommend 1.2 to 1.7 grams of protein per kilogram of body weight per day (g/kg/day), however, some research suggests athletes should aim for 1.5 to 2.0 g/kg/day. For reference, the recommended amount for the general population is 0.8 g/kg/day.^[1]Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829.

Protein drinks can help meet protein needs and provide a concentrated source of high-quality protein, essential for triggering muscle protein synthesis, which is the process where the body uses protein to repair and build new muscle tissue, says James LeBaigue, a sports nutritionist in England and the head of nutrition at Hurry the Food Up, a vegetarian recipes website. “This makes them an invaluable tool for athletes looking to optimize their training adaptations and recovery,” he says.

Indeed, a 2015 systematic review indicates that taking a protein supplement can help boost aerobic power and muscle gains—although research suggests it’s most beneficial when there is a long-term, frequent workout routine and an otherwise proper diet.^[2]Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015;45(1):111-31.

“Protein drinks may also help athletes maintain a healthy weight by increasing fullness,” says Ashley Harpst, a San Diego-based registered dietitian and the owner of Go For The Gold Nutrition, a sports nutrition private practice. Protein drinks can be especially helpful for athletes in weight-class sports, adds LeBaigue. “[They] can provide a high protein content with minimal carbohydrates and fats, allowing athletes to maintain muscle mass while adhering to specific weight-class requirements,” he explains.

According to a 2022 meta-analysis, whey protein supplementation specifically may help improve body composition indicators such as body mass index, body fat mass and waist circumference. The benefits are greatest when combined with reduced calorie intake and resistance training.^[3]Sepandi M, Samadi M, Shirvani H, Alimohamadi Y, Taghdir M, Goudarzi F, Akbarzadeh I. Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. Clin Nutr ESPEN. 2022;50:74-83.

While protein drinks may be helpful for athletes looking to build muscle and maintain weight, there are also drawbacks. Depending too much on protein drinks may lead to a lack of essential nutrients such as vitamins, minerals and fiber found in whole foods, says Megan Lyons, a Dallas-based certified clinical nutritionist and founder of the Lyons’ Share Wellness.

LeBaigue agrees, noting that an overemphasis on protein drinks might lead to nutrient deficiencies and affect the gut microbiome, impacting long-term health and performance.

Research also indicates that overconsumption of dietary protein can negatively affect metabolism and gut comfort, especially when coupled with restrictive or imbalanced diets.^[1]Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. Excess protein can trigger digestive issues like nausea, diarrhea and constipation due to incomplete digestion, explains Harpst.

Additionally, athletes—particularly those in high-performance sports with strict anti-doping regulations—need to be cautious about the protein drinks they use, says LeBaigue. Some may contain prohibited substances, posing a risk of triggering a positive result in doping tests, he cautions.

Clear protein is typically derived from whey protein isolate, says Lyons. Whey is a byproduct of cheese production and is a high-quality protein source, notes LeBaigue.

There are two main types of whey protein powder, says Meghan Stoops, a Florida-based registered dietitian at DeLand Wellness Center and a dietitian for Naked, a brand of protein supplements. “Whey protein concentrate undergoes several steps for the whey protein to be extracted from cow’s milk which is then dried to form the concentrated powder. It’s roughly 80% protein and 20% carbohydrates and fats,” explains Stoops. “Whey protein isolate (what clear protein is made of) undergoes further processing to increase the protein concentration to 90% and reduce the carbohydrates and fats to only 10%.”

The removal of additional fat and carbs in whey protein isolate makes it more soluble in water and contributes to clear protein drinks being more transparent and lighter in texture, says LeBaigue. On the other hand, whey protein concentrate retains more fats and carbs, which contributes to its milky texture and appearance and is why it typically creates a creamier drink, continues LeBaigue.

Although whey protein isolate is a common protein source in clear proteins, there are also clear vegan proteins, which use plant sources like pea protein, rice protein or a blend of plant proteins, notes LeBaigue.

A main benefit of clear protein revolves around its sensory attributes, says Lyons. A refreshing alternative to traditional protein shakes, clear proteins cater to those who prefer a juice-like texture and taste, says LeBaigue.

Whey protein isolate, the protein typically used in clear protein drinks, contains a higher dose of protein (90%) compared to carbs and fats (10%), whereas whey protein concentrate contains roughly 80% protein and 20% carbs and fats, says Stoops. As such, a supplement made of whey protein isolate, like clear protein, can be especially beneficial for those who struggle to get adequate protein through their diet, notes Stoops.

If you have a low tolerance for whey protein concentrate supplements due to lactose sensitivity, you may consider switching to whey protein isolate (clear protein) as it contains less lactose, says Stoops.

Additionally, whey protein isolate tends to be more soluble in water, therefore it mixes a little better into liquids for a smoother product compared to whey protein concentrate, adds Stoops.

“The main drawback of clear protein is its unique taste, which might not suit everyone’s preference due to a thinner, juice-like consistency,” says LeBaigue.

Additionally, whey protein isolate is generally more costly than whey protein concentrate because of the higher ratio of protein in it, says Stoops.

People dealing with gut dysfunction should avoid all whey proteins, including isolates, according to Lyons. Whey, in general, can still irritate the digestive system, causing gas and discomfort, she explains.

It’s also important to be mindful of added sugars and artificial sweeteners in clear protein drinks. Many of them have high levels of these ingredients, and regular consumption may contribute to weight gain, notes Harpst.

Lastly, like with other types of protein supplements, clear protein lacks the diverse nutrients and fiber found in whole foods, highlights Lyons. Whole foods offer a more complex array of nutrients that work synergistically, potentially offering benefits that isolated nutrients in supplements cannot, says LeBaigue.