Protein has been a hot topic in health and wellness for some time. We have protein porridge, protein pancakesand a myriad of protein powders to satisfy every desire under the sun. And with more and more research on how much protein you should actually consume each day to reap the many benefits, which include: muscle synthesis, build and maintain bone tissueand much more – every little bit counts to increase your protein intake and reach your goal.
According to British Nutrition Foundation, the recommended amount of protein – or the Dietary Reference Intake (RDA) – for adults is 0.75 g of protein per kg of body weight per day. So, if you weigh, for example, 60 kg, you should eat around 45 g of protein per day. And if you think that seems like a big number, just to put things in perspective, a dish cooked without skin Chicken breast – about 172g – contains 54g of protein, so without really trying, it’s more than likely you’re already meeting your recommended intake.
However, if you’re vegetarian or vegan and struggle to include protein in your diet – or if you work out at the gym, lift weights and want to gain muscle, you may want a little more of 0.75 g per kg per day. .
Enter: protein water. If this phrase sounds a little foreign to you, don’t be intimidated: protein water is exactly what it sounds like. It’s a type of water “enriched with some kind of extra protein,” says Dana White, MS, RD, ATC, dietitian and nutrition consultant specializing in sports nutrition.
Meet the experts: Dana White, MS, RD, ATC, is a dietitian and nutrition consultant specializing in sports nutrition. Sohee Carpenter, CSCS, is a fitness and nutrition coach, WH advisor, sports science PhD student and author of Eat. Elevator. Prosper. Sophie Medlin is the founder of Municipal dietitians and a registered dietitian.
So here’s everything you need to know about protein water, including what it is, the options, if you can drink it every day, its benefits, harms, and more.
What is protein water?
“Protein water is basically water infused with extra protein,” explains Sohee Carpenter, CSCS, fitness and nutrition coach, WH advisor, sports science PhD student and author of Eat. Elevator. Prosper. Many brands contain between 10 and 20 grams of protein, and they’re usually fruit flavored, she says, adding that it’s “a very easy and convenient way to get extra protein.”
Founder of Municipal dietitians and dietitian Sophie Medlin adds: “They are a low-calorie source of protein that some people may prefer over traditional foods.” protein shake because they are not milky and have very low lactose levels.
What options are available?
Protein water is quite similar to a protein shake, says White. “Most products I see contain a small protein boost, usually from a whey product.” There are also powders that you can add directly to your own water.
Current options include Optimistic And Vieve.
Can I drink protein water every day?
“I wouldn’t say you should do it, I would say you absolutely can,” Carpenter says. It’s about knowing if you really need this protein and when you consume it.
“What I often see as a dietitian is that a lot of people are getting enough protein, say, gram for gram, based on their needs, but the timing is wrong,” says White, explaining that they might barely consume protein. during the day, then eat a large meal in the evening. “It’s much more efficient to spread out your protein,” especially for active people, she says.
Ideally, every meal and snack contains protein and meets your goal at the end of the day, and protein water can definitely help you achieve that goal or better distribute your protein.
How much protein do women really need each day?
This one is nuanced because it really depends on your daily lifestyle and the type of exercise you do. Here’s what Medlin suggests based on your workout routine:
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Women who do not exercise regularly: 0.75 g per kg of body weight
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Women who exercise regularly or exercise more than 1 hour per day: 1 to 1.2 g per kg of body weight
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Women who run long distances or who do cardio workouts regularly: 1.2 – 1.4 g per kg of body weight
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The women who strength training or speed train: 1.2 – 1.7 g per kg of body weight
What are the benefits of protein water?
For starters, you need amino acids and protein for various bodily functions, such as muscle health, immune system function, and acid balance, White says. Protein water is a very convenient way to add it to your diet, and although it alone is not enough to make a meal or snack, you can, for example, combine it with a protein bar for a post-workout recovery snack. “This won’t solve everyone’s problems in terms of protein needs, but it can certainly be an additional way to help with a protein intake here and there,” says White.
“Obviously it adds more protein (to your diet), so if you’re struggling to meet their protein needs and don’t like dairy foods, it can be helpful.” That said, one of the great benefits of protein is that it fills us up, something these drinks won’t do, so you’d still be better off with a food source of protein and a glass of water,” adds Medlin.
Are there any downsides to protein water?
There comes the question of what else is in your protein shake, like a lot of sugar or an artificial sweetener that you might not want to consume regularly. If you want to drink it daily, weigh the pros and cons: Yes, you might be consuming more protein, but you might also be “doing yourself a disservice in another area,” White says.
Additionally, it is not good to consume a very large dose of protein right before exercise. “Digestion is too slow and you risk stomach upset or perhaps just not getting the calories available for activity,” she adds.
Protein water, like all protein products, is a ultra-processed foods, explains Medlin. “Despite the protein’s ‘health halo’, it’s really not something most people need to consume and is likely to make people less overall healthy rather than healthier. It would be far better to add a protein food source such as yogurt, nuts or skimmed milk and a glass of water to your diet to avoid the ultra-processing of these products.
Some people may have health issues that require them to consume less protein, but as long as you are a healthy person and don’t get an upset stomach from drinking protein water, it won’t hurt. There’s no problem, Carpenter said.
Who should drink protein water?
Everyone needs protein, so everyone can drink protein water, White says. However, if you’re very active and/or struggle to get enough protein through whole foods, it may be especially helpful to try protein water, Carpenter adds. Maybe you’re on the go a lot, you’re vegan, or you don’t cook – a protein supplement or water might be a good idea to add to your rotation.
When it comes to how much protein water you should drink per day, one bottle is enough, says White. When shopping for protein water, be aware that they aren’t one-size-fits-all, White says. Look at labels and consider the brand and flavor you like, as well as other ingredients on the list.
The key point to remember: Protein water is good quickly if you’re trying to meet your protein quota for the day and are running out of options. However, when possible, opt for a whole food protein source.
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