What Is Protein Water? A Clear, Quick Primer

America is in the throes of a passionate love affair with protein. Between protein popcorn, protein barsand pumpkin protein lattesthere’s no shortage of snacks packed with the macronutrient. The latest addition to the roster? Protein water.

As the name quite literally suggests, protein water is water infused with extra protein, says Maddie PasquarielloRD, a registered dietitian and founder of Nutrition With Maddie. “Essentially, it’s a clear version of a protein shake, and you’ll usually find around 10 to 20 grams of protein per serving,” she explains.

So why do you need protein in the first place? Well, because protein is involved in nearly every organ system in the body and plays a major role in immunity, metabolism, hormone health, nervous system function, cellular growth and repair, and building and maintaining the health of your bones and muscles, Pasquariello says. “Protein is known as one of the three key macronutrients, alongside carbohydrates and fat, and we cannot survive without it.”

Protein deficiency is rare in the U.S., but that doesn’t mean you can neglect your intake. The Recommended Daily Allowance has long been set at 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound), but that is the absolute minimum you should consume daily, says Roxana EhsaniRD, a registered sports dietitian. Instead, most people should aim for at least 1.0 gram of protein per kilogram of body weight (your weight in pounds ÷ 2.2 = your weight in kilograms), she adds.

But is protein water a good way to help hit your daily protein goals? In some cases, yes. Here’s what experts have to say.

What is protein water?

Protein water is precisely what it sounds like — it’s water that has been infused or mixed with protein, Ehsani says.

However, as protein water has gained popularity, there have been several variations of the beverage. “I first saw protein water start popping up when brands introduced collagen peptide-infused flavored waters a few years ago,” Pasquariello says. Now, more and more brands are producing protein water products using a clear protein powder, typically made from a processed form of whey, she says.

How do you make protein water?

To make ready-to-drink protein water, most brands use a pure form of whey, typically a protein called beta-lactoglobulin, which is completely clear in liquid. Alternatively, they may use hydrolyzed plant protein or collagen peptides, sourced from the connective tissues of animals,” Pasquariello says. From there, extra filtration and hydrolysis (when a molecule is split into two parts) occur to break down the protein molecules and make them appear clear when added to water, she explains.

The protein-to-water ratio is typically low, giving the beverage a clear appearance, but many store-bought brands also include added flavorings, sweeteners, and electrolytes. If you’re in the market for protein water, just make sure to choose options with zero sodium and no added sugar. Ehsani recommends Protein2o, PWR LIFTand Ready Protein Water.

Interested in making your own protein water? Pasquariello says all you need to do is mix clear, powdered whey protein with water. “Clear whey has undergone extraction to remove the whey from the milk, then filtration to separate out fats and lactose, leaving just the pure protein behind,” she explains.

Whey protein isolate or hydrolyzed whey protein is usually the main ingredient in these clear, powdered versions, but Pasquariello recommends checking out Clean Simple Eatswhich is third-party tested, contains no added sugar, and offers 20 grams of protein per serving.

Are there real health benefits to drinking protein water?

It’s not ideal to get all your protein from powders, shakes, and/or protein water, but you can count these drinks toward your overall protein intake as a way to “top up” your consumption for the day, Pasquariello says. “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,” she explains.

According to Pasquariello and Ehsani, the additional health benefits of protein water may include:

• Convenience: Protein water is portable and easy to sip while on the run, making it a great option when you’re in a pinch.
• Hydration: Since water is one of the two main ingredients in protein water, you get the benefit of increasing your overall water intake during the day (though the same is also true if you make a protein smoothie or shake with water).
• Weight management: Depending on the calorie count and whether it contains added sweeteners, protein water may be a good snack option for someone with a weight-loss goal, since the protein content keeps you fuller for longer without excess calories.
• Allergens: For those who are sensitive to lactose, protein water made with clear whey protein can be a good option, as lactose is removed during hydrolyzed whey processing.

Is it safe to drink protein water?

Yes. It is generally safe to drink protein water in moderation. “One bottle of protein water a few times a week or once per day is okay to have; however, don’t let it crowd out other nutrient-dense foods in your diet,” Ehsani says.

Pasquariello agrees, noting that while it’s optimal to prioritize whole-food sources of protein (such as lean meat, plain Greek yogurt, egg whites, and tofu) and generally limit processed foods in your diet, there is no downside to drinking the occasional protein water.

“There’s no huge issue with having one protein water every day, but if it’s coming at the expense of other foods in your diet, that’s something to address,” Pasquariello says.

Overall, protein water is just one of those “if you like it, go for it” type of things — of course, in moderation. “Protein water is not something anyone needsbut if you want to try it, that’s fine, and if it doesn’t appeal to you, it’s definitely not necessary,” Pasquariello says. “The protein craze is definitely a bit overblown, so while protein should be included at every meal, not every ingredient, beverage, or snack you consume needs to be loaded up with protein.”