Outside of the general population, clear protein may have more stark advantages—and disadvantages—for certain groups, including:
Because the dearth of fat and carbs reduces the total calorie count relative to standard protein powders, clear protein could be a logical choice for people who are trying to maximize muscle growth but minimize weight gain at the same time, like competitive bodybuilders, according to Dr. Amati. To be clear, she says, that diet “is a short-term fix that is horrendous for the body, but [good] for competition output.”
Like we mentioned before, clear protein can also be beneficial in certain medical situations, according to Dada. Some medical tests and procedures mandate a clear-liquid diet for a certain period of time beforehand (colonoscopies, for example), but it can be “sort of challenging to find protein sources on that type of restriction”—a gap clear protein helps fill, Dada says.
By virtue of its lack of carbs, clear protein doesn’t contain any lactose—a sugar found in dairy that can cause digestive irritation in some people, like bloating and diarrhea. For this reason, it could make a digestion-friendly alternative to many standard protein powders and store-bought shakes for those who suffer from lactose intolerance or dairy allergies. (That said, clear protein is hardly your only option in this regard: There are plenty of lactose-free shakes already available, including Core Power products, which are made with ultrafiltered milk and special enzymes that remove lactose. Besides, you can always DIY your own lactose-free protein shake at home, Dada points out.)
Famously, protein can aid with muscle repair after a workout. But many experts recommend consuming carbs as well to maximize protein’s benefits. Without supplemental carbs, then, clear protein may be an inferior option to more traditional shakes. In fact, Dada adds, “I can’t really think of a time that I would really recommend [clear protein] to somebody” in an exercise context.
The final word on clear protein: Should you try it?
With a protein count clocking in at 20 grams or more per serving (that’ll typically be one scoop from a tub or resealable bag or one packet), clear protein is an undeniably efficient way to meet your protein intake goals (or even surpass them), according to Dr. Amati. But at the same time, it’s hardly the best one: “Drink water and eat your protein in your food. That’s a much better long-term way to do things,” she says.
Besides, there don’t really appear to be many studies on long-term use of clear protein, according to Dada. If people are making (or going to make) this a habit, “we probably would want research to know if there are any drawbacks,” since it represents a sharp departure from how we naturally consume protein—“in combination with other nutrients, as they’re typically packaged in food,” she says.
Still, drinking clear protein won’t be actively harmful for most people, either, according to Dr. Amati. So if you’re curious about this trend and don’t have any health conditions that could put you at higher risk (supplements aren’t recommended for pregnant folks, for example, while folks with kidney disease should watch their protein intake altogether), trying it out shouldn’t hurt you—but personally, it’s one train she won’t be hopping on.
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