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As strength training gains popularity and the emphasis on building lean muscle for better metabolic health and longevity increases, the spotlight on protein seems more relevant than ever. Daily recommendations for protein intake have substantially risen, leading to an array of protein-enriched products — from popcorn and breakfast pastries to lattes and wellness shots. However, it’s best to prioritize whole food sources of protein whenever feasible to optimize nutritional benefits.
There are certainly times when it’s hard to meet our protein needs solely through whole foods, which is where protein powders, shakes, smoothies, and protein-fortified snacks come into play. Unfortunately, many of these products — including whey and pea protein supplements — can require a blender to avoid that undesirable chalky texture. Additionally, many are calorie-dense, which may pose a challenge for those in a calorie deficit.
For those interested in wellness, muscle maintenance, energy enhancement, fat loss, or overall health, the trend of ‘clear protein’ may already be on your radar. This innovative protein supplement offers a lighter, more refreshing, and often fruit-flavored method to meet your daily protein goals. But what exactly is clear protein, and why might it be a preferable choice over traditional protein sources?
What is clear protein?
Clear protein is a type of supplement primarily made from highly filtered whey protein, although vegan alternatives exist that utilize soy or pea protein.
Typically presented in beverage form — whether as pre-bottled drinks similar to sports beverages or canned soda, or in powder form mixed with water — clear protein can also be combined with sparkling water or juice for a refreshing twist.
What are the benefits of supplementing with clear protein?
One of the primary advantages of clear protein is its lighter and more refreshing nature, which can be appealing for those who prefer fruity flavors over creamy or dessert-like drinks. Additionally, it is relatively low in calories.
“Clear protein is typically derived from very ‘lean’ protein isolates,” explains Ana Reisdorf, RD, a registered dietitian and founder of GLP-1 Hub. She notes it equates to “about four calories per gram.”
Is clear protein healthy?
Clear protein can be a smart option for anyone looking to boost their daily protein consumption. It’s nutritionally comparable to standard protein powders but with a lighter profile.
Individuals aiming for muscle gain or fat loss may find its high protein-to-calorie ratio appealing. It is also suitable for those on weight loss medication who have reduced appetites or need an easy way to get nutrition while coping with nausea.
Clear protein tends to filter out most fats, carbohydrates, and natural sugars found in protein isolates. Reisdorf highlights that these formulations “can be advantageous for specific diets,” particularly for those with lactose intolerance or individuals on GLP-1 medications aiming to eschew high-fat foods.
The best clear protein powders
I sampled a variety of clear protein products to find those that stood out in terms of taste, convenience, and nutritional value, including protein and calorie content along with any added benefits such as vitamins, electrolytes, or caffeine. Here are my top recommendations:
Arrae’s Clear Protein+ combines whey and collagen protein while incorporating electrolytes for enhanced hydration. It dissolves effortlessly in water with just a vigorous stir and offers a crisp, juicy flavor. With only 70 calories and 15 grams of protein per serving, this option is perfect for those seeking a lighter alternative. Additionally, the formula is crafted to support gut health and minimize bloating — common issues associated with traditional protein powders. While it leans on the sweeter side, adding soda water or a squeeze of lemon can create a well-balanced drink.
Bloom’s clear protein powder offers additional value, featuring a blend of whey and grass-fed collagen. It’s designed to be mixed with water or juice; I used water and blended it with an electric mixer. This created a rich foam layer on top without any negative impact on the flavor, which was juicy yet not overly sweet. In terms of macros, this formulation is impressive, providing 90 calories and an outstanding 22 grams of protein per serving.
Seeq’s individual packets of clear protein are convenient for travel and designed to taste more like juice than a typical creamy shake (they offer larger sizes too, if preferred). Each packet delivers 100 calories along with 22 grams of protein — with just one net carb, no sugar, and no lactose. While they mix adequately on their own, bringing a shaker bottle along is ideal for ensuring thorough blending while on the go.
A bottle of Protein2o contains 15 grams of protein for only 70 calories, making it about 4.5 calories per gram of protein, a commendable ratio. It also provides essential electrolytes (potassium, sodium, and magnesium), functioning effectively as a lower-sugar sports drink. The brand even includes a caffeinated version for an added boost. Flavor-wise, it closely resembles Vitaminwater, particularly the cherry and dragonfruit-blackberry varieties, which I find particularly enjoyable.
This clear protein powder is one of the more budget-friendly options available, providing a solid protein-to-calorie ratio at 4.5 calories per gram. The light and slightly creamy strawberry-coconut flavor recalls the beloved Starbucks Pink Drink.
I particularly enjoy Oath Nutrition’s kiwi-strawberry flavor, reminiscent of the classic Snapple drink. While this clear protein powder is slower to dissolve than others I tried, mixing it with room-temperature water and an electric whisk does the job — just don’t forget to add ice! Each serving boasts 20 grams of complete, grass-fed whey protein without added sugars.
This soda derives its protein from grass-fed whey. While the idea of dairy in soda may seem unusual, this offering is both transparent and light. My favorite flavor is cherry-lime, featuring a well-balanced taste — not overly sweet but more flavorful than traditional soda options. I also sampled the frosted lemonade version, which reminded me of Red Bull, but without any caffeine. Each can provides 20 grams of ultra-filtered whey protein, is low in lactose, and contains zero added sugars. If you’re searching for a soda alternative that also adds protein to your intake, these drinks are a fantastic choice.
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As the protein trend evolves, clear protein supplements continue to emerge as a compelling option for various dietary needs. Whether you prefer fruity flavors or are seeking to meet specific nutritional goals, these products can seamlessly fit into your routine. Choosing the right one can enhance your experience and help you achieve your health objectives without sacrificing flavor or enjoyment.
