Experts unpack the viral wellness trend that has health enthusiasts raving.
It might seem like a well-worn saying, but keeping hydrated is one of the best ways to feel good. So is consuming enough protein.
Thankfully, the era of thick, gritty shakes as the only source of liquid protein is behind us, and nowadays, the health-obsessed are turning to a fresher and more flavorful option: protein water.
This innovative drink combines the restoring qualities of water with a boost of protein. And it is quickly becoming an appealing choice for those looking to enhance their hydration without the heaviness of traditional shakes.
But, is protein water a must-have for wellness or just another passing trend?
Nutrition experts are weighing in on the buzzy beverage; and they are shedding light on what’s really in it, how it’s made and when it could be a smart add-on to your daily routine.
Here’s everything you need to know.
What is protein water?
In a recent interview with Vogue, functional medicine nutritionist and lifestyle educator, Karishmma Chawla broke it down: protein water is made by mixing concentrated protein with flavored water.
“[It] is a ready-to-drink or pre-packaged beverage made with whey or plant-based protein powders,” she explained. “They sometimes even come with natural sugars, artificial sweeteners, or collagen peptides, all designed for convenience.”
Clinical nutritionist Karena Adnani Chhabria, and registered dietitian nutritionist Lauren Manaker contributed to the discussion with the monthly fashion and lifestyle magazine.
According to Chhabria, protein waters usually contain between 10 and 25 grams of protein per bottle. She also pointed out that these drinks are low in calories because they only come with just a smidgen of carbohydrates.
“It’s also visually appealing (who doesn’t love colorful, transparent drinks?),” Manaker explained while speaking to how the visual appeal and convenience factor adds to their allure. “And [it] fits well with the push for lighter, on-the-go health products,” she said.
@kleanbyky ♬ original sound – kleanbyky
The Perks of Protein Water: What’s Real and What’s Just Hype?
Just like every other wellness trend that takes social media by storm, protein water comes with a glossy list of promised benefits that sound almost too good to be true.
“It is often marketed with claims such as helps in quick muscle gain, aids in weight loss, and provides glowing skin,” says Chhabria. “In reality, the effect depends on the type of protein, dose, timing, and total daily protein. Marketing often oversells convenience as a physiologic advantage.”
She explains that while protein water might sound like a game-changer, it’s definitely not a miracle solution. For example, high-quality proteins that are rich in leucine, such as whey, are known to support muscle recovery effectively. On the flip side, collagen-based protein waters fall short because they aren’t complete proteins, meaning they don’t provide all the essential amino acids your body needs to build muscle in the same way.
When it comes to weight loss, protein plays a key role in keeping you feeling full (it helps create enzymes and hormones, aids in detoxifying the liver, helps maintain stable blood sugar levels and keeps you feeling satisfied), but not all protein sources are created equal. For example, a small protein boost of 10 to 15 grams in flavored water might not do much for your satiety levels compared to a whole food snack that offers the same amount of protein but also includes healthy fats or fiber. Whole foods tend to have a more satisfying effect because they come packed with additional nutrients that help slow digestion and keep you feeling fuller for longer.
“As for relying on protein water alone for weight control? It is neither proven nor cost-effective,” Chhabria highlighted. “If you can eat it, great; if you want to drink it, that’s fine too.”
She continued: “And while protein is my go-to at any time, I would not choose protein water over real food. With the right wholesome foods, we simply can’t live on protein water alone. It’s a convenience, an add-on, not a replacement for real, nourishing meals.”
A Sweet Taste of Disappointment?
Protein waters are easy to find and use, but they may also have some risks. Chhabria points out that these products are not only lacking in important nutrients and are quite expensive for the little protein they give, but many of them also contain sweeteners, flavor boosters or additives. Some people find that these ingredients can lead to cravings or stomach issues.
We should also take note of the medical elephant in the room.
“From a clinical standpoint, those with existing kidney disease must be cautious, as supplemental proteins can contribute to unnecessary renal load when not medically supervised,” Chhabria warns. “Additionally, there’s the ‘false confidence effect,’ where people believe that a bottle of protein water somehow equates to meaningful nourishment.”
@misscuddy ty to the girl who put me on 😫 bc I was starting to HATE protein shakes this is literally like juice #clearprotein #protein #proteinshake #proteinintake #proteinmeals ♬ original sound – Unreleased Radio
The Final Takeaway
Is protein water really needed in your daily life? The short answer is, no.
Experts say that ultimately, protein water can be a fun and convenient addition to your hydration routine and it can be helpful when someone can’t get enough protein from their regular meals due to being sick, having a poor appetite, traveling a lot or wanting a low-calorie, easy-to-carry choice. But if you’re relying on it solely to bulk up, shed a few pounds or speed up recovery, you might be disappointed.
If you’re aiming to curb cravings and stick to your weight loss goals, it’s smart to choose snacks that combine protein with a bit of fat or fiber, like a handful of nuts or some Greek yogurt with fruit, rather than relying on a quick fix that might leave you hungry again in no time.
It’s all about understanding that not all protein sources are created equal. Sure, protein water can be a super convenient option for a quick boost, especially when you’re on the go or just need to hydrate after a workout, but relying solely on it won’t cut it if you’re looking to really see those gains.
Think of protein water as a sidekick rather than the main hero of your diet.
