We’ve recently been seeing more and more protein water on shelves in stores. We wanted to look into the health claims behind the drink and see if it was helpful.
When we started looking for articles about it, what we overwhelmingly found was press releases from beverage manufacturers about their new protein waters. All the big companies are rushing to market with the hottest new drink.
Before we look in depth at protein water, we want to stress that if you have kidney health concerns or any other reason to limit your protein intake, this might not be a safe drink for you. Protein is the latest craze. No craze is safe for everyone. So, before you add them to your shopping basket, speak to your doctor about whether they are right for you.
Protein water drinks come in premade drinks. They are a cross between a protein drink and something akin to a Gatorade — they have the protein of a shake but the hydrating effects and flavor of a sports beverage. Unlike a protein shake, they have a thin consistency and are lower in calories.
Dieticians aren’t impressed with the drinks. Dr. Evangeline Mantzioris, a sports dietitian at the Univ. of South Australia, said most people don’t need more protein. And that, per serving, “these drinks seem to contain about 20 grams of protein, and that’s a significant amount. For someone who was struggling to get protein in, because they might have an illness, for example, this may be useful. But if you don’t need it, your body just stores it as fat.”
The drinks often claim to aid weight loss and muscle gain. But nutritionists say that is misleading.
“While protein can support weight management by increasing feelings of fullness and helping to maintain lean muscle mass during periods of calorie restriction, these benefits depend on factors including overall diet quality, total protein intake, and the source of protein,” said Danielle Shine, a dietitian and nutritionist. “Whole-food sources of protein provide additional nutrients, including healthy fats (such as chicken) and fiber (such as legumes) that protein waters lack, which help to enhance satiety and satisfaction after eating.”
The drinks are often not made with complete proteins. That means they don’t offer the same muscle-building benefits. They are also filled with sweeteners, additives and artificial flavors, making them an ultra-processed food, rather than a health product.
It seems like these drinks may aid bodybuilders and athletes. Registered dietitian Maddie Pasquariello said, “For instance, if you eat eggs and cottage cheese at breakfast, chicken at lunch, and tofu for dinner, but are still a bit shy of your protein goal, adding a protein water can help you supplement.”
If that doesn’t sound like your lifestyle, it might not be a good fit for you. Ms. Pasquariello recommended protein water as a drink for during a run as a top-up. If you don’t run to the point of burning off excess protein, this drink may not have a place in your life.
And, while Ms. Pasquariello recommended protein water in some instances, she said, “If it’s coming at the expense of other foods in your diet, that’s something to address.”
