Protein water is the latest addition to an already vast arsenal of health drinks.
Simply put, protein water is a combination of hydrolyzed collagen and whey protein isolate with water. This could be further enriched with added electrolytes and branched-chained amino acids, making it a near-ideal workout drink.
The popular brands of protein water available in the United States are:
- Optimum Nutrition
- Clear Protein
- CoCo Libre
Manufacturers claim the following advantages of protein water over regular protein drinks:
- Clear and refreshing unlike the milky-tasting protein shakes
- Suitable for those with lactose intolerance
- Its fruity taste makes it a good choice to sip in hot weather
- Lower in calories than most protein supplements
7 health benefits of protein water
- Improved repair and tissue regeneration: The hydrolyzed collagen present in protein water helps improve hair, skin, nail, and joint health.
- Workout drink: The branched-chained amino acids L-leucine, L-isoleucine, and L-valine present in protein water help fuel your post-exercise recovery by maximizing muscle growth and repair after working out. It can provide energy and electrolytes pre-workout to help you perform for a longer period as well.
- Reduced binge eating behavior: Studies confirm that adequate protein intake per day has a positive correlation with satiety and a reduced tendency to binge. Thus, protein water could be a solution to your cravings when you are traveling and have no access to healthy meals.
- Improved muscle mass: Adequate protein intake is essential to retain muscle mass, especially for middle-aged people and those who do extensive workouts. The whey protein isolate present in protein water has the highest protein content compared to other types of whey protein and can help reduce muscle loss.
- Electrolytes: The presence of magnesium, calcium, potassium, and sodium help your body stay hydrated before, during, and after any activity. This makes them a good sipping option especially in hot weather, while driving long distances, and during endurance sports, such as a marathon.
- Hydration: The water being the main solute in these drinks, protein water helps keep your hydration at an optimal level. Most experts advise drinking 16 to 24 ounces of fluid for every pound of body weight lost after exercise to prevent post-exercise fatigue, giddiness, cramps, and heat exhaustion.
- Reduced risk of post-exercise muscle soreness: Sipping protein water after an extensive workout helps flush out the lactic acid, a product of muscle metabolism. Thus, you have reduced chances of muscle soreness post-exercise.
5 risks of protein water
- High sugar content: Some brands add a lot of sugar. This can raise your blood sugar level considerably, mess up the blood sugar levels of those who have diabetes and take insulin or other antidiabetes drugs, and cause you to gain weight.
- Digestive problem: Like all other protein sources, protein water can cause flatulence, bloating, and constipation.
- Elevated lipid levels: Like all other macronutrients, excess protein, and carbs are stored as fats. Excess consumption may result in fatty liver and hyperlipidemia.
- Kidney damage: In those with preexisting kidney problems, protein water may hasten kidney failure.
- Long-term effects: There is not enough data to know if there are possible risks or side effects of long-term use of protein supplements.
How much protein powder can you consume in a day?
- Adults need 0.4 grams of protein per pound of body weight per day.
- Older adults need 0.6 grams of protein per pound of body weight per day.
It is advised to stick to only one to two scoops of protein powder per day. You must not replace all your meals with protein supplements.
Those with kidney and liver problems should consult their doctors before they start protein water. Protein supplements are not meant for those younger than 15 years. Similarly, those who are pregnant and breastfeeding must consult their doctors before taking protein water.
The U.S. Food and Drug Administration does not verify that protein supplements contain what they claim to do. Because protein water is labeled and sold as a supplement, there is no way to ascertain its purity. Make sure you buy from an authorized source.
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Health Solutions From Our Sponsors
What to Know About Protein Water. https://www.webmd.com/diet/what-to-know-protein-water
Hydration for Athletes. https://familydoctor.org/athletes-the-importance-of-good-hydration/
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