Raise your hand if you’ve heard about “clear protein” and have no idea what it means. C’mon, don’t be shy. You’re in good company!
This latest trend in protein is a game-changer—and might offer a much-needed refresh to your routine. Allow us to break down everything you need to know about clear protein, including how to try it out for yourself.
- ABOUT OUR EXPERTS: Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. Natalie Stronczek, R.D., is a registered dietitian with Clean Simple Eats.
What’s The Deal With Clear Protein?
Clear protein simply refers to a protein that is more transparent and usually lighter in texture compared to other protein powders, according to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian, certified personal trainer, and nutritionist for The Vitamin Shoppe. So, it’s not that a protein powder has been produced from some sort of superior “clear” protein source; it quite literally has a clearer appearance and texture. As a result, these proteins lend themselves to different types of flavors than your average powder, Michels says.
“While most protein shakes are rich, thick, and creamy, clear protein drinks are light and refreshing—more like your favorite sports drink or flavored water,” explains Natalie Stronczek, R.D., a registered dietitian with Clean Simple Eats. Clear protein is a good fit for fruity, light flavors versus the milkshake-like flavors associated with more traditional protein powders.
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Most clear proteins are made from a source you’re probably already plenty familiar with: whey isolate. However, there are plant-based options out there, too! These proteins are purified and acidified more than your typical powder, giving them greater clarity and a more acidic base flavor, opening up opportunities for all sorts of unique flavors and formats.
Why Go Clear?
Clear protein powders typically provide a similar amount of protein per serving to their traditional counterparts and they’re often made from the same sources. Whether or not they’re right for you really comes down to your taste buds.
“Clear proteins are best for those who enjoy a juice-like taste and texture versus something more milky,” says Michels. “Some introduce a clear protein into their regimen simply because they’re burnt out from their go-to creamy chocolate protein shake. Others introduce a refreshing protein flavor to help them up their daily water intake while sneakily benefiting from the supplemental protein.”
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Although anyone can enjoy clear protein, they’re a great option for those with lactose sensitivity, as most options use whey isolate and naturally contain less lactose than whey concentrate (if they contain any at all), according to Michels. Of course, you’ll still reap the benefits of whey isolate’s quick digestion and absorption by the body, making clear protein an equally awesome choice for post-workout recovery.
Tips for Trying Clear Protein
If you’re sick of super-rich protein shakes or just curious about whether clear protein is really all it’s cracked up to be, you’ve got more and more options to choose from these days.
When hunting for a clear protein powder or drink, look out for the term “clear” on the product label. It should be highlighted pretty, well, clearly. Another dead giveaway that you’re looking at a clear protein is the flavor. Instead of flavors like Vanilla Ice Cream or Chocolate Peanut Butter, you’ll find options like Blue Razz or Dragon Fruit. “If you love sipping on lemonade or fruit punch-type drinks, adding a clear protein will add a fun new twist to your supplement game,” says Michels. These are exactly the types of flavors only a clear protein can pull off!
You’ve got plenty of powdered options to choose from, including Sunwarrior Pineapple Coconut Plant-Based Clear Refresh and Isopure Infusions Citrus Lemonade 100% Whey Protein Isolate. You can also snag clear protein in convenient ready-to-drink cans, such as Clean Simple Eats Tropical Orange Grass-Fed Whey Clear Protein Drink and RYSE Kool-Aid Clear Protein Drink.
The Bottom Line
Clear protein powders make for drinks that are as light, refreshing, and fun to sip on as your favorite fruity beverage, and come with the added perk of easily-digested protein. These trendy proteins are a great option for anyone who’s sensitive to lactose or just looking to switch up their routine.