It may sound cliché, but staying hydrated is an important part of feeling good. So is eating enough protein. But gone are the days when thick, chalky shakes were your only option for liquid protein. Now, the wellness-obsessed are sipping on something new and more tasty: protein water. Is it a wellness essential or just another trend people are falling prey to? The nutritionists dive in.
What is protein water?
“Protein water is a ready-to-drink or pre-packaged beverage made with whey or plant-based protein powders,” explains functional medicine nutritionist and lifestyle educator, Karishmma Chawla. “They sometimes even come with natural sugars, artificial sweeteners, or collagen peptides, all designed for convenience.”
Simply put? It’s made by adding concentrated protein to flavored water. According to Dubai-based clinical nutritionist, Karena Adnani Chhabria, protein waters typically deliver between 10 and 25 grams of protein, in the form of whey isolate or collagen peptides, per bottle, with low calories and a few carbohydrates.
“It’s also visually appealing (who doesn’t love colorful, transparent drinks?) and fits well with the push for lighter, on-the-go health products,” says registered dietitian nutritionist Lauren Manaker.
Protein water s claimed—and real—benefits
Like most wellness trends that go viral on the internet, protein water also comes with a glossy list of promised benefits.“It is often marketed with claims such as helps in quick muscle gain, aids in weight loss, and provides glowing skin,” says Chhabria. “In reality, the effect depends on the type of protein, dose, timing, and total daily protein. Marketing often oversells convenience as a physiologic advantage.”
But, it should be noted that protein water isn t a magic cure-all. For example, high-quality leucine-rich proteins such as whey can help support muscle repair. On the other hand, collagen-based protein waters aren’t complete proteins and don’t reliably stimulate muscle synthesis in the same manner.
Similarly, when it comes to weight loss, protein helps increase satiety; however, the amount of protein matters. Small protein boosts of 10 to 15 grams in flavored water may be less satiating than a whole food snack of equal protein that contains additional fat or fiber. “As for relying on protein water alone for weight control? It is neither proven nor cost-effective,” adds Chhabria.
Protein is a macronutrient god that helps build enzymes and hormones, supports liver detox, stabilises blood sugar, and keeps you feeling full. “If you can eat it, great; if you want to drink it, that’s fine too,” says Chawla. “And while protein is my go-to at any time, I would not choose protein water over real food. With the right wholesome foods, we simply can’t live on protein water alone. It’s a convenience, an add-on, not a replacement for real, nourishing meals.” In other words, sipping only on protein water won’t cut it.
Protein water s drawbacks
Yes, protein waters are convenient and available; however, they do come with their own set of potential risks. According to Chhabria, they’re not only nutritionally sparse—low in micronutrients and disproportionately expensive for the small amount of protein—many formulations also rely on sweeteners, flavor enhancers, or stabilizers, which some individuals experience as triggering cravings or gastrointestinal discomfort.
“From a clinical standpoint, those with existing kidney disease must be cautious, as supplemental proteins can contribute to unnecessary renal load when not medically supervised,” she warns. “Additionally, there’s the ‘false confidence effect,’ where people believe that a bottle of protein water somehow equates to meaningful nourishment.”
Unfortunately, our physiology isn’t that easily impressed by a wellness trend, and still requires balanced meals, diverse nutrients, and adequate overall intake to function optimally.
Sipping on supplements: water, shakes, powders
Protein water. Protein shakes. Protein powders. These different forms of protein (other than food) have taken over shelves. So what’s the difference? On the one hand, protein shakes allow for customisation with fruits, vegetables, and good fats, providing nutrient-rich meals. On the other hand, they also tend to have more calories, fat, and carbs, while delivering great satiety.
Protein water, meanwhile, should be a side character in your meals, not the main character. “They are pre-flavored, ultra-portable, and usually very low in calories, though they tend to be more expensive per gram of protein and often rely on collagen or hydrolyzed proteins that don’t have the same anabolic impact as whey,” Chawla adds.
What’s the difference? Chawla states that, “Protein water is a packaged product and readily available, designed with a specific functionality in mind, whereas supplements are always curated to serve a particular purpose rather than being a one-size-fits-all solution.”
Is protein water really necessary for your daily life?
Easy answer: No. According to the experts, it’s only useful when someone can’t meet their protein targets from regular meals due to illness, poor appetite, frequent travel, very tight post-exercise recovery windows, or for those seeking a low-calorie, portable protein option. Chhabria warns that it isn’t a universal health hack—whole foods still outperform any bottle when it comes to nourishment, satiety, and long-term health.
If you already eat enough protein and don’t want to invest in a tub of powder, protein water is a convenient option, only if necessary. “Start with what truly aligns with your being. If it doesn’t, why take it just because it’s trendy?” says Chawla. “Always check the ingredients, and if your gut says no, just drop it. Always pay attention to what your gut likes, what it rejects from the ingredient list, and whether it’s sweetened naturally or artificially.”
And if you do need to pick up protein water, always ensure to pick one with no added sugar and gut-friendly ingredients that won’t trigger any allergies or sensitivities.
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