Whey protein has continued to be all the rage in the world of wellness as a drinkable powder supplement that can lead to muscle recovery and growth.
However, many of these protein-packed, creamy drinks actually come with a chalky texture, making them difficult to enjoy.
Now, a different supplement has stepped in as a popular lactose-free alternative: clear protein, a powder that dissolves in any glass of still or sparkling water. It can offer a fruity and juicy taste, which is why Americans have used it to keep their daily protein intake on track. Here’s exactly what clear protein is and how it differs from whey protein.
What is clear protein?
Just like whey protein, clear protein is sold as a powder. However, it can easily be mixed with water before being turned into a juice-like beverage.
For example, Bloom Nutrition sells a clear protein that comes in Strawberry Watermelon or Raspberry Lemon and uses collagen peptides to offer 20 grams of protein, according to the company’s website.
The product is made with 15 grams of clear whey protein isolate, which is ultra-filtered to create an easy-to-digest and lactose-free way to gain protein. It also has only 90 calories and one gram of carbohydrates.
What’s the difference between clear protein and whey protein?
The main difference between the two is how they’re processed. For example, whey protein is derived from cow’s milk and is a liquid that’s separated during the cheese-making process, according to the Cleveland Clinic. Unlike clear protein, whey contains varying amounts of lactose and fat in three common forms: concentrate, isolate and hydrolysate.
Meanwhile, clear protein is made from protein isolate or whey protein hydrolysate before it’s further processed to create a lighter consistency that dissolves in water.
In an interview with Today.com, Lena Beal, a cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics, spoke about the differences. “The clear protein isn’t necessarily healthier by default. It’s the same protein just in a lighter format,” Beal told the publication.
Just like clear protein, whey protein is sold as a powder and offers 20 grams of protein per scoop, depending on the product. So, the most noticeable difference between the two is the texture and taste.
Essentially, both options can help Americans reach their daily protein intake. For decades, the U.S. dietary guidelines and other sources have recommended that people consume 0.8 grams of protein per kilogram of body weight each day, or about 54 grams daily for a 150-pound person.
The new recommendation advises people to consume 1.2 grams to 1.6 grams of protein per kilogram of body weight — up to double the previous advice. However, health experts have been concerned about Americans overdoing their protein intake, and said it’s important to still incorporate other nutrients, like fiber, in their diets.