Clear protein has emerged as the newest health trend on social media, captivating wellness enthusiasts seeking a low-calorie alternative to traditional creamy protein shakes. This innovative supplement, which dissolves in still or sparkling water, offers a fruity and juicy taste that has made it a popular choice among Americans aiming to maintain their daily protein intake.
What is Clear Protein?
Like whey protein, clear protein is sold as a powder. However, it mixes easily with water to create a juice-like beverage. For instance, Bloom Nutrition offers a clear protein in flavors such as Strawberry Watermelon and Raspberry Lemon, using collagen peptides to deliver 20 grams of protein per serving, according to the company's website. The product contains 15 grams of clear whey protein isolate, which is ultra-filtered to produce an easy-to-digest, lactose-free protein source. It also boasts only 90 calories and one gram of carbohydrates.
Differences Between Clear Protein and Whey Protein
The primary distinction lies in their processing methods. Whey protein is derived from cow's milk and is a liquid separated during cheese-making, as explained by the Cleveland Clinic. It contains varying amounts of lactose and fat in three common forms: concentrate, isolate, and hydrolysate. In contrast, clear protein is made from protein isolate or whey protein hydrolysate, which undergoes further processing to achieve a lighter consistency that dissolves in water.
Lena Beal, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, discussed the differences in an interview with Today.com. "The clear protein isn't necessarily healthier by default. It's the same protein just in a lighter format," Beal stated. Both clear and whey protein are sold as powders and typically provide around 20 grams of protein per scoop, depending on the product. Therefore, the most noticeable difference is texture and taste.
Protein Intake Recommendations
Both options can help individuals meet their daily protein needs. For decades, U.S. dietary guidelines have recommended consuming 0.8 grams of protein per kilogram of body weight each day, or about 54 grams daily for a 150-pound person. Newer recommendations suggest 1.2 to 1.6 grams per kilogram, which is up to double the previous advice. However, health experts caution against overconsumption of protein and emphasize the importance of incorporating other nutrients, such as fiber, into the diet.
