If you’re part of the gut-challenged club (I’ve begrudgingly been a member since 2015), protein powders can be public enemy number one (protein bloat is a real thing). But there’s a new contender that’s trending for its lighter, gentler-on-the-stomach, and tastier qualities: clear protein. Just when we thought we’d heard and tried it all with protein, the new supplement is giving its counterparts a run for their muscle-building abilities. Said to be easier to digest and more refreshing than traditional protein shakes, clear protein is designed to mix like a sports drink (it gives fruity vibes), yet still serves up all the muscle-repairing perks. But how does it really stack up against the competition? Here’s what RDs say.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
HELEN TIEU, RD
Helen Tieu is a registered dietitian, certified diabetes educator, and founder of Diet Redefined where she helps busy professionals achieve sustainable weight loss without feeling restricted, and while improving their health. She provides expert commentary on nutrition, healthy eating, and lifestyle topics.
SARA HAAS, RDN
Sara Haas is a registered dietitian nutritionist, working as a freelance food photographer, recipe developer, writer, public speaker, and consultant dietitian/chef. Her work has been featured in publications such as Eating Well Magazine, Shape Magazine, The Huffington Post.
DR. FEDERICA AMATI, PhD
Dr. Federica Amati is Head Nutritionist at ZOE and holds a PhD in Clinical Medicine Research. Her approach focuses on improving overall dietary quality throughout the life course, using food as the best tool to transform health. She is also the author of Recipes for a Better Menopause and Sunday Times Bestseller Every Body Should Know This.
What Is Clear Protein?
As Helen Tieu, RD, a registered dietitian and founder of Diet Redefined, put it, clear protein is a protein supplement typically made from whey protein isolate that’s been processed to reduce its viscosity, resulting in a clear, light drink rather than the usual thicker, creamy protein shake. Because it’s a type of protein that comes from whey protein isolate, Sara Haas, RDN, a registered dietitian nutritionist, cookbook author, and recipe developer, explained that it has undergone further filtration to remove almost all carbohydrates and fats, leaving a high concentrate of protein (it’s about 90 percent protein versus the 80 percent in whey protein).
What Are Its Benefits?
Easier to digest
Drinking protein the standard way can be a chalky, gas-inducing pill to swallow. But clear protein, thanks to its more pure form and low fat content, easily dissolves in water and is absorbed quickly, making it suitable for people with digestive concerns, Tieu said. Haas added that since it’s typically lactose-free, clear protein might be a good option for individuals who are lactose intolerant.
High in protein
While clear protein is low in fat, carbohydrates, and calories (ideal to help with weight management and blood sugar management), Tieu said it delivers 20-25 grams of high-quality, complete protein per serving to support muscle gain and maintenance.
Light and refreshing
After a hard workout, a heavy protein shake made with regular powders may not sound appealing or quench your thirst. Clear proteins, on the other hand, provide a crisp, juice-like texture and taste, which may be preferred, especially in warmer weather, Tieu noted. And because it’s offered in various flavors, clear protein may appeal to more people who are put off by the thick, not-so-great-tasting consistencies of the conventional stand-ins or get bored with the same taste.
How Does It Compare to Whey Protein?
The most noticeable differences between clear protein and its more old-school alternatives are their look, consistency, and taste. Since clear protein has a lower pH, which makes it more acidic and soluble in water, it produces a transparent, fruit-flavored beverage, rather than a creamy, opaque shake. Haas also pointed out it’s less gritty and mixes more smoothly with liquid than whey protein because of the purification process used to make it (which removes the carbohydrates and fat).
As for whether clear or whey protein comes out on top, Dr. Federica Amati, head nutritionist at ZOE, said it really depends on your goals: “Clear protein tends to be higher in protein but lower in carbs and fat. So, if you are trying to bulk up, standard whey powder may be best. If you are lactose intolerant or prefer the taste, clear protein might be a better option for you.” Tieu agreed that it’s subjective: “Clear protein made from whey isolate can be just as effective as regular whey protein supplements since they are made from the same amino acid profile. However, it depends on the brand and how much protein it provides per serving. [Clear protein is] not necessarily ‘better’ compared to other protein supplements—it’s more so an option available for those that prefer the taste of it.”
What to Look for in a Clear Protein Supplement
Whatever your on-the-go protein preference, Haas advised being a label reader and checking for any added ingredients, such as fillers, sugar, or artificial colors and sweeteners, when shopping for one. Seek out the guidance of a registered dietitian, and if you’re managing any specific health conditions, consult your healthcare team before trying any clear proteins. If you’re ready to give clear protein a shot, Tieu recommended choosing one with whey protein isolate as the main ingredient (if your aim is to gain muscle), at least 20 grams of protein per scoop, and third-party testing certifications such as NSF and Informed Choice for purity and label accuracy. “Taste can vary, and it can take a few tries to find a brand that you enjoy!” she forewarned.
Dr. Amati echoed that it’s always best to look for products with the fewest ingredients and third-party testing. That said, “You’re better off consuming higher-protein foods, like fish, white meat, beans, nuts, eggs, dairy, and seeds,” Dr. Amati emphasized. “While very few people need extra protein, nearly all of us are deficient in fiber, so adding these real foods will give you the best of both worlds.”
Shop Clear Protein
The HydroProtein Elixir Protein Water
Clear Whey Isolate Protein Powder
Clear Protein+
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
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Source: Cosmo Politian
