From snack bars and “proffee” to carnivore diets, protein consumption is being hyped up everywhere these days.
Getting enough is crucial not just to build bigger muscles, but to help fight infection, provide energy and support wound healing as well.
And the newest addition to “protein-maxxing”? Clear protein, a superstar nutrient that’s not your typical shake. But what exactly is it, and how does it stack up to other versions of the essential nutrient?
Clear protein starts out as whey protein — the most well-known complete protein derived from milk — but is filtered and further processed, according to New York-based certified holistic nutritionist Robin DeCicco.
“It’s a more refined protein that’s engineered to have a lighter, airier, less milk-like consistency than whey protein consistency,” DeCicco told The Post.
With the fat and lactose removed, the end result is a supplement that has high protein concentrate, but can be mixed into water for “more of a juice-like drink as opposed to a thicker, creamier, ‘milkshake-like’ consistency,” DeCicco said.
It also tends to have fewer calories and no fat or carbs — but it provides the same gains as animal-based protein, including muscle building and recovery after a tough workout.
It even contains the same full amino-acid protein profile, including branched-chain amino acids (BCAAs), the building blocks of protein that assist several bodily functions, support longevity and even cure hangovers.
It’s also rapidly absorbed and easier to drink, according to registered dietitian nutritionist Meaghan Ormsby — and may be easier on the stomach if you have lactose intolerance or a sensitivity.
“The lighter texture is also worth noting,” she said. “For people who find traditional protein shakes too heavy or filling, the refreshing juice-like format may simply make it easier to use consistently.”
Are there any cons to clear protein?
A big difference between clear and whey protein is acidity level, which can play a role in who drinks which version.
“Clear has a purposeful lower pH level to prevent cloudiness,” DeCicco said. “The higher acidity content can trigger stomach acid production for someone who has acid reflux, heartburn or indigestion.”
The biggest drawback for DeCicco, though?
“Most clear protein brands use artificial sweeteners for the ‘fruit juice’ taste,” she said, adding that she never recommends them. “These are linked to increased sugar cravings, weight gain, metabolic conditions, cognitive decline and stomach distress.”
The better choice is brands that use more natural sugars like stevia, monk fruit or real fruit to sweeten.
And if you’re looking for a meal replacement, this own’t do it: “If the goal is adding healthy fats and fiber alongside protein, traditional whey or plant-based protein powders may be better suited,” Ormsby said.
So — which is better, clear protein or whey protein?
“Clear protein and traditional whey protein isolate are nutritionally quite similar in terms of protein content and amino acid profile,” she said. “The best protein supplement is simply the one a person will use consistently, that fits their digestive needs and has a label they feel good about.”
If you’re debating which type to use, both contain about 20 to 26 grams of protein, although the calorie count may be slightly lower for clear protein, although this can depend on the brand.
While the choice is clear if you’re lactose sensitive or prefer a lighter, fruitier-flavored protein drink, one protein isn’t better than the other.
“There’s no extra benefit to using clear protein over whey if you are using it for post-resistance training to aid in your recovery,” DeCicco added.
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