Interested in learning about clear protein? Well, you’ve come to the right place.
Most of us know about the importance of protein when it comes to our health & fitness goals. Even still, so many of us struggle to get the protein we need every day. I know I do.
After all, sitting down to eat a good source of protein every handful of hours isn't ideal, convenient, and sometimes not even realistic. This is why a lot of people turn to protein supplements to help them hit their protein goals.
It can be an easy option to throw in a shaker and slam back in just a few minutes. Heck, I have at least 2 protein shakes every day.
Now, you've probably heard of, or even used, whey protein before. Or, if not whey, maybe casein or plant-based protein powders.
Lately though, all of the hype has been about a newer kind of protein called clear protein. But, what is clear protein? Can you use clear protein? What are the benefits of clear protein?
I'm here to answer all of your questions about this exciting supplement! Let's start with the basics: what is clear protein?
What is Clear Protein?
Clear protein powders are unique compared to other options out there.
For one, when you mix it with water, the shake is nearly transparent. This is actually where it gets the name "clear protein" from.
Not only do they mix up clear, but they also have a juice-like flavor and texture to them. Imagine having a protein shake that tastes and feels like you’re drinking lemonade ... It's a lot like that.
This was unheard of before clear proteins made their debut into the market. That’s one reason why they’re so popular.
Whereas most protein powders have milkier flavors and textures ... Clear protein is much lighter and more refreshing.
What kind of protein is clear protein though? Where does it come from?
Well, almost every clear protein powder on the market today is made with whey protein isolate. It’s not the same as regular whey isolate, but I’ll get to that in a second.
So, believe it or not, clear protein is a form of whey protein that is virtually lactose and fat-free.
If you’re not sure what whey protein is, don’t worry. It’s more common than you think. It actually makes up roughly 20% of the protein content in cow’s milk.
So yes, it’s a dairy protein, and a high quality one at that!
I’ve tried a bunch of different protein powders, and in my experience, whey protein always tastes the best by far. Maybe that’s why it’s so commonly used in protein supplements.
Sure, you could argue that’s one of the reasons, although I think it goes deeper than that. It all comes down to the quality and benefits unique to whey protein in my opinion.
In terms of biological value, studies show whey protein tops the charts (2). Our bodies can typically absorb and utilize whey protein very well!
That’s probably why 50-80% of the protein in human breast milk is whey protein (3). Our natural biology uses whey protein to help babies grow big and strong.
So, I guess it makes sense why we’re able to absorb and utilize it better than other proteins. We’re sort of designed to!
It’s also a complete protein source, so it contains every essential amino acid we need. That’s a big part of what makes it so great too.
But what makes clear whey protein so different from other whey protein powders? How the heck does it have such a different taste and texture?
Most whey protein powders do not fall under the label “clear protein” ... So that’s a valid question. Let’s talk more about that.
How is Clear Protein Different?
That’s the mystery isn’t it? If you’ve ever seen or tasted a clear protein shake, it really makes you wonder, “Why is this protein shake so clear, light, and refreshing?”
It’s not milky, creamy, and it doesn’t sit so heavy on the stomach. Well, the reason for this has to do with the filtration and purification process.
Clear protein usually starts as whey protein isolate, which is at least 90% protein by weight. That means up to 10% of the protein powder comes from lactose and fats.
The lactose is one of the main things that makes whey protein shakes milky and creamy.
When clear whey protein is filtered, more of the lactose and fats are removed. Actually, in most cases, virtually all of the lactose can be removed.
Once this happens, the protein shakes mix up less cloudy and can even be as close to clear as water.
As far as the protein quality goes, it’s the same. Let me put it this way...
Let’s say you are running an experiment with identical twins doing the exact same workouts with the same weights.
One twin uses regular whey protein isolate after their workout. The other uses clear whey protein isolate afterwards.
Otherwise their diets stay the exact same as each other.
Realistically, you could expect roughly the exact same results in both twins. Both options will provide them with a high quality protein source that can help support recovery, muscle growth, and fat loss.
There’s gotta be some specific advantages to clear protein powder though, right?
The Advantages of Clear Protein Powder
There are some specific advantages to using clear protein shakes vs others. Let’s talk about them.
Clear Protein Is Lighter & More Refreshing
The main reason why many people opt for clear protein powder is because of the texture and flavor.
Clear proteins tend to have more of a juice-like taste and consistency. So, when it comes to the types of flavors you can do, this opens up the door to a lot!
Let’s say it’s a hot summer day. You need to get some protein in, but you’re not really hungry.
Not everyone wants a milky or creamy protein shake that can sit heavier in their stomach. The "stuffed" feeling really isn’t always the most pleasant either.
In this case, I’m sure if you had the choice you’d prefer something lighter and fruity. Maybe lemonade, fruit juice, or a sports drink.
With a traditional whey protein shake, that type of flavor isn’t something you’ll likely get. It's just hard to achieve a fruity flavor profile with whey protein. With clear whey protein, however, this is totally possible.
Clear Protein Can Be Lactose-Free
Another upside to clear protein is that it can be virtually, if not completely, lactose-free. This could be a big benefit for anyone with a lactose allergy or intolerance.
Many of these people end up choosing a vegan protein powder to stay away from the lactose in whey protein shakes. Even though vegan protein powders can be a good alternative, they don't taste as good.
I'd be willing to bet that 99 out of 100 people prefer the taste of whey shakes over vegan shakes. Seriously ... it's just hard to get plant-based protein sources to taste as good as whey.
Well, most people think clear protein tastes incredible!
Disadvantages of Clear Protein Powder
To be honest, there’s not many disadvantages to choosing a clear protein powder. There are only two downsides I can think of right now, and neither are very meaningful.
Really, these downsides are just my opinion too. Neither may really be a big deal for you.
For one, you generally have to mix clear protein with more water.
With a traditional whey protein isolate, you most likely mix each scoop in about 6-8 oz of water. With a scoop of clear protein, you’ll need to mix it in 14-16 oz of water.
Mixing it in this much water is crucial to make it clear, light, and refreshing. You can mix it in less water, but you may not get every bit to fully dissolve properly.
Basically, it may not mix or taste how it was designed to in less water.
The other potential downside to clear protein is the price. A high-quality clear protein powder can be more expensive per serving compared to other protein powders. This is just because clear protein undergoes more filtration.
Ultimately, I don't think clear protein is any better or worse than whey protein isolate. At the end of the day, you have to weigh the pros and cons for yourself.
Should I Be Using Clear Protein?
Clear whey protein is a game-changing new protein option. It opens the doors for many people to finally enjoy whey protein who previously couldn’t.
For anyone that doesn't like milky protein shakes, clear protein could be for you!
If you’re lactose intolerant, but need more protein, clear protein could be for you!
If you just want something a little more refreshing to help you hit your protein goals, clear protein could be for you!
…But is it better than regular whey protein isolate? Again, I wouldn’t say it’s better.
It’s about the same. Regarding your fitness, clear protein can help support your goals just as much as whey protein isolate.
It all comes down to personal preference. For me, I use both types of proteins for different reasons.
I drink clear protein shakes throughout the day when I want something with a refreshing flavor. I also choose to drink it pre workout because it’s light on the stomach.
My clear protein of choice is Phormula-1 Clear. It’s light, refreshing, and doesn’t even feel like I’m drinking a protein shake.
After my workouts, it’s a different story. I usually go for regular whey protein isolate after I train.
Why the sudden switch up? For me, it’s the water requirement.
I drink a lot of water before and during training. After I finish working out, I prefer less water because my belly already has a good amount in it.
So, post workout I prefer mixing 2 scoops of Phormula-1 (not clear) in only 12 oz water.
If I was to use clear protein for my post workout shake, I’d have to mix 2 scoops in 28-32 oz water to get the correct ratio. I could just mix it in less water if I want, but it wouldn’t give the same experience.
A lot of people LOVE using clear protein after their workouts, though. There’s nothing wrong with that at all!
Like I said, it’s all up to your personal preference.
I use Phormula-1 and Phormula-1 Clear at different times for different reasons. At the end of the day, they’ll likely get me the same results no matter which I choose.
I hope that helps you decide on what protein is best for you!
Try Phormula-1 Clear for yourself here!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990/.
(2) Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
(3) Shah R, Sabir S, Alhawaj AF. Physiology, Breast Milk. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539790/.
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