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If you could drink protein that felt light, didn’t give you an upset stomach, and actually tasted good, chances are extremely high that you’d be buying it in bulk. That’s exactly what has everyone excited about the latest protein trend: clear protein.
Clear protein boasts an easier (and more delicious) way to consume the nutrient that seems to be on everyone’s mind. “It addresses a gap in the market for consumers who want high protein without the heaviness,” says registered dietitian nutritionist Lauren Manaker. “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.” But as with any social media trend, how much of the hype can we really believe?
What is clear protein?
As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, clear protein is a type of protein powder that has undergone further processing to remove fats, lactose, and other components. This gives you a supplement that has high protein concentrate, but can be easily dissolved in water to create a light drink with a juice-like consistency, she says.
“Clear protein is a lighter alternative to traditional creamy protein shakes,” adds Manaker. “It’s typically made from hydrolyzed whey isolate, which means it’s filtered to remove most fats and carbs, leaving behind a translucent beverage when mixed with water. Think of it as protein meets flavored water.”
The Benefits
Both experts break down the three main benefits of this supplement as follows:
Manaker says that clear protein is known to have minimal calories, fats, or carbs. But you can still expect to get the same amount of protein content as its more traditional counterparts.
Manaker explains that clear protein is broken down into smaller components, making it easier for your body to absorb. This makes clear protein a great option for those who struggle with heavier protein powders. Dieras adds that it also makes for a great option for those who are lactose intolerant.
Protein powders and shakes are normally made with thick, creamy consistencies that sometimes don’t taste great. Dieras says that clear proteins are lighter and come in various flavors that appeal to more people. “Some people find traditional protein shakes too heavy or thick,” she says. “In that case, clear protein may be a way to close the protein consumption gap in a more pleasant way.”
If this all sounds too good to be true, it’s surprisingly not. Dieras says that clear proteins such as Ensure Clear or Boost Breeze are well-established in the medical community and used in hospitals for certain patients. (“Clear protein is not new,” she adds. Apparently, just new to social media). But when it comes to brands claiming their clear protein is less acidic or has other benefits, that’s where the science might get a little murky.
“While clear protein can be easier to digest for many due to hydrolyzation, statements about pH levels and energy exertion require more scientific backing,” says Manaker. “Studies could explore these claims in more depth, particularly focusing on digestive efficiency, long-term usage, and the mechanisms behind these potential benefits.”
Clear Protein vs Whey Protein
The main differences between clear protein and whey protein are the formulation and consistency. Clear protein is made from whey protein; it just goes through additional processing to get its lighter consistency, and different flavoring and coloring. But Dieras says both are sources of additional protein, so which one you pick may just depend on what your health goals are. “If someone is in a calorie deficit, a clear protein option may help them meet their protein needs while maintaining a calorie deficit,” she says. “If the goal is to put on muscle mass and gain weight, a high-calorie option may be best.”
Manaker adds that there is limited data on which protein supplement is better. But because both provide essential amino acids, she says they can be great options for those looking to increase their protein intake. “Until we have more data to prove otherwise, neither is inherently better [than the other],” she says. “It’s all about what fits your goals and lifestyle.”
How to Pick the Right Protein Supplement
Again, this comes down to your goals and taste preferences. “From my perspective, both clear protein and traditional whey protein powder can be fantastic additions to your routine; it all depends on how you like to enjoy your protein,” says Manaker. “Whether you’re a fan of refreshing, light drinks or you prefer a classic, creamy shake, there s an option out there for you that can fit into your goals and lifestyle.”
The most important thing to consider when choosing the right protein—or any—supplement is making sure you understand the ingredients that you’re ingesting. You should always choose a supplement that goes through third-party testing to screen for contaminants. Manaker says to also read labels thoroughly and check for any unnecessary fillers like added sugars that might not align with your dietary wants. If you have any questions, ask your provider if clear protein is right for you.
And while both experts say that these supplements are a great addition to a routine if you’re keen for added protein, the best source will still be whole foods like chicken, fish, beans, or tofu for a well-rounded diet. “Remember, clear protein is a supplement, not a meal replacement,” says Manaker.
