When you think of protein powder, what comes to mind? You probably think of a supplemental powder that you mix into liquid to create a thick, creamy vanilla- or chocolate-flavored shake packed with the nutritional building blocks of muscle. But not everyone has the appetite (or the digestive tract) for a chocolate shake every day.
This explains why clear protein has become the latest trendy nutrition supplement, even though it’s hardly a new product. For many years, health care professionals have used so-called clear protein in hospitals to help patients get enough protein when their food intake is limited. Now the supplement has entered the mainstream, and people are searching for clear protein products they can incorporate into their regular diet.
Why? Clear protein’s benefits over typical protein supplements is pretty clear:
As the name suggests, it’s clear. And it’s a lot thinner and more easily drinkable. When you mix it with water or juice, that liquid keeps its same color and consistency instead of becoming the thick (often chalky) drink you’d get with other protein powders. This is because typical protein powders are often made from whey protein concentrate, whereas clear protein is made from whey protein isolate, which is processed even further to remove more of the fat and carbohydrates that give whey protein concentrate its thicker consistency.
Removing the fat and carbohydrates doesn’t just change the consistency—it also changes the nutritional makeup (clearly). About 80 percent of the calories in whey protein concentrate usually come from protein, with about 20 percent coming from fat and carbs. With clear protein, there are fewer calories from fat and carbs, and sometimes as much as all of the supplement’s calories come from protein. For somebody watching their calorie intake, getting the same amount of protein with fewer calories from fat and carbs could be helpful.
Some people just find it more palatable. It’s lighter, and usually comes in fruitier flavors like lemon-lime or strawberry instead of chalky vanilla and chocolate.
But do I need to supplement my protein intake?
That’s the big question—and for most people, the answer is no. Although the health trend of “protein-maxing” encourages people to consume as much protein as possible (and to get most of your calories from protein), this is unnecessary and can leave you deficient of other nutrients.
The average adult needs only 0.8–1 gram of protein per kilogram of bodyweight per day. So, if you’re 150 pounds, that’s only about 54–68 grams of protein. Athletes, especially those engaging in heavy strength training, need more and will likely need to supplement, but most people get plenty of protein from whole food sources.
And speaking of whole foods, they can provide a nutritional balance that you don’t get from a protein powder. Your body needs carbs, fats, vitamins, and minerals—which you’ll get in addition to protein from a balanced, varied diet. To get the same 20 grams of protein you’d get from a protein powder, you could also have one of the following: 2 eggs • 1 cup of Greek yogurt • 1 cup cooked lentils, or • 3 ounces chicken breast
To be clear: Clear protein could help you supplement your protein if you have unique needs, but for most people, protein-rich food is still the best option.
