Between all the high-protein snacks, shakes and protein powders, it’s no surprise that protein is still a hot topic. If you like using supplements to help achieve your protein quota, then you know how heavy traditional protein shakes can sometimes be, even when mixed with a high-speed blender. Enter, clear whey protein.
Clear whey protein is a version of whey protein isolate (a popular protein powder) that undergoes an ultrafiltration process to remove fat, lactose and other components to make it easily digestible. So instead of a thick protein shake, you end up with a nearly transparent beverage with a fruity profile that resembles a sports drink.
But is it the right supplement for you and is there a right way to take it? We spoke to a pharmaceutical scientist to learn more about why this supplement is becoming popular and how it compares to its counterpart.
Is clear whey protein isolate better than whey protein isolate?
Although clear whey protein isn’t new on the scene, TikTok has contributed to its recent popularity and sudden interest among active individuals. Seeing all the hype surrounding clear whey protein makes you wonder if it’s better than whey protein isolate. Both come from whey protein, the proteins derived from the liquid released from milk. So it comes down to your preferences.
“Both are high-quality, complete proteins rich in leucine and other BCAAs,” explains John-Paul Andersen, a pharmaceutical scientist with a PhD in physiology and pharmacology, and chief science officer at Phi Health. Leucine is one of the three essential branched-chain amino acids (BCAAs), along with isoleucine and valine, that are vital to muscle growth and repair. He recommends clear whey for post-cardio or hot-weather training, while regular isolate is ideal when you want satiety or are blending it into a smoothie. “You can rotate or combine them based on your routine and dietary goals,” he says.
Clear whey protein tends to be a bit more expensive than whey protein isolate because the extra filtration system is a more involved process.
How should you take clear whey protein?
Clear whey protein comes in powder form, similar to whey protein isolate. Some brands known to make it include GHOST, Myprotein, Isopure and Ascent. It should be mixed with water and ideally taken after a workout. Andersen points out that clear whey protein isolate is best post-workout because that’s when amino acid uptake is highest and the body is primed to absorb them quickly to help with muscle repair and recovery. It’s also hydrating, which makes it the perfect post-workout drink or a great choice on a hot summer day.
Whatever you do, though, even if social media recommends it, don’t dry scoop it. Dry scooping is when you down a mouthful of a powdered supplement like pre-workout without mixing it with water first. “Dry scooping defeats the purpose of its refreshing formulation and can irritate the throat and cause GI discomfort,” warns Andersen.
Additionally, if you’re planning on taking it before or during your workout, Andersen advises pairing it with carbs for endurance. Otherwise, save it for after your sweat sesh.
How to safely take clear whey protein
It’s safe to take one to two servings of clear whey protein daily for healthy individuals. Keep in mind, excessive intake of any protein source can strain the kidneys, particularly if you have underlying health conditions. Andersen also warns, “Overconsumption can also cause GI issues like bloating, cramping or loose stools, depending on how the whey was filtered and what flavoring agents are included.”
Who is clear whey protein best for?
Clear whey protein is perfect for people who don’t like protein shakes or their milky disposition when served.It’s best if you’re looking for a refreshing and light hydrating drink that won’t leave you stuffed after a workout. Another scenario is if you know you usually don’t have an appetite after exercising but want to replenish those nutrients anyway. As long as you don’t have dairy allergies or sensitivities, a clear whey protein could be an option to have on hand on those hot summer days.
However, sometimes a protein shake made up of whey protein isolate is what you’re looking for after a lifting session because you know your next meal won’t be for a while, so you need something to hold you over.
If you aren’t sure if clear whey protein is going to give you issues, some signs to look out for include bloating, gas, nausea or diarrhea. Sometimes the residual lactose, artificial sweeteners or flavor additives can also trigger your stomach. “If symptoms occur, switching brands, reducing the serving size or using a plant-based alternative may help,” recommends Andersen.
Takeaway
Clear whey protein is a refreshing alternative to regular whey protein, particularly if you want something easily digestible after your workout or if you’re a heavy sweater. You can switch up the type of whey protein you take after your workouts, but like most supplements, clear whey protein should be taken alongside a well-balanced diet that works for your lifestyle and needs. Remember, supplements are there to support your diet and won’t work properly if your nutrition is lacking in any way.
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