Dietitian shares verdict on 'clear protein' trend

For many, January is synonymous with cutting back on booze, junk food, sugar, and time spent flicking through Netflix. There are often big plans in place, such as sticking to a strict whole foods diet, upping time spent in the gym, and adjusting protein goals so muscles can grow.

The British Heart Foundation recommends that adults should eat 0.7g of protein per kg of body weight per day. For an adult woman weighing 60kg, that’s about 45g, while men who weigh 75kg should aim for 55g.

However, if you're strength training and want to build muscle, Dr Karen Reid, a sports science nutritionist, suggested to Men’s Health that we should be eating between 1.2g and 1.6 per kg of body weight.

The outlet reported that if you eat to the highest mark, then that’s the equivalent to two chicken breasts and a pint of milk.

Clear protein could help you achieve your 2026 health goals (Getty Stock Image)

If that seems like too much, then there are popular protein alternatives to choose from, such as shakes, and the fad that’s sweeping the market: clear protein.

What is clear protein?

Clear protein is a supplement which can be taken on a daily basis to help you meet protein intake goals.

According to Dawn Jackson Blatner, a sports dietitian and author, its essentially the same as a traditional protein powder, but filtered through additional processing steps, allowing it to be broken down into smaller particles, filtering out fats, carbs, lactose, and other non-protein components.

“Because of the additional filtering, clear protein tends to digest a bit faster than traditional protein powders,” she explained to Good Housekeeping. “It ends up being more soluble in water, so you get a juice-like drink instead of a milky shake.”

Difference between clear protein and whey protein

Blatner claims that clear protein is ‘lighter’ than its full-fat sister because it mixes into water and juice. It also has a thinner consistency when compared to its milkshake-like alternative.

However, clear protein is less filling than traditional whey protein shakes and bars, meaning it isn’t ideal to use in a classic meal-replacement capacity.

Lena Beal, cardiovascular dietitian and spokesperson for the Academy of Nutrition and Dietetics told Today.com that while it may be marketed as a ‘healthier’ alternative to protein powder, that’s not always the case.

“The clear protein isn’t necessarily healthier by default. It’s the same protein just in a lighter format,” she confirmed.

Some people also say that clear protein is ‘better tasting’ than whey protein, with popular flavours including tropical and sour cherry, while others prefer the typical dessert-inspired flavours of the latter, such as vanilla and chocolate.

“Some people find traditional protein shakes too heavy or thick,” Samantha Dieras, director of ambulatory nutrition services at Mount Sinai Hospital told Vogue.

“In that case, clear protein may be a way to close the protein consumption gap in a more pleasant way.”

Clear protein typically has less calories than traditional protein powders, but may lack essential nutrients (Getty Stock Image)

Benefits of clear protein

Nutritionist Claire Muszalski consulted with MyProtein to explain how clear protein is a ‘refreshing alternative to whey protein’.

She said it’s lighter on the stomach than its dense sister product, can help build and maintain muscle mass, and are sometimes easy to drink and digest.

Muszalski also explained how it allows people who are lactose intolerant or choose to live a lactose-free lifestyle to up their protein intake too.

It’s also super convenient and can be consumed on the go, with a neutral taste allowing for seamless incorporation into various recipes, such as soups and smoothies.

Clear protein is often vegan and vegetarian too.

Disadvantages of clear protein

You would do well to remember that this wonder product is a supplement; it’s not an alternative to lean proteins such as chicken breasts, tuna, and greek yoghurt.

Men’s Fitness warns that clear protein has an ‘incomplete micronutrient profile’, meaning it lacks the essential nutrients found in whole food sources, including such as vitamins, minerals fibre.

You may also find that it costs more than a powder alternative. This is because of the additional filtering that takes place at the beginning of the protein’s journey.

So, does clear protein tick all your boxes, or will you be sticking to your tried-and-tested whey protein hero? Answers on a postcard.