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Protein is a buzzy topic in the health and wellness space. More and more research is coming out about how much protein you should actually be consuming each day for the benefits, which consist of muscle synthesis, building and maintaining bone tissue, and more. (BTW, the current Recommended Dietary Allowance, or RDA, suggests eating 0.8 grams of protein per kilogram of your body weight but many experts think women should consume more than that.)
Every little bit counts to up your protein intake and reach your goal. Enter: protein water. If this phrase sounds new to you, don’t be intimidated—protein water is exactly what it sounds like. It’s a type of water “enhanced with some sort of supplemental protein,” says Dana White, RD, ATC, a registered dietitian and nutrition consultant specializing in sports nutrition.
Meet the experts: Dana White, MS, RD, ATC, is a registered dietician 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. Lift. Thrive.
Ahead, find out everything to know about protein water, including what it is, the options, if you can drink it every day, benefits, downsides, and more.
What is protein water?
“Protein water is basically water that’s been infused with extra protein,” says Sohee Carpenter, CSCS, a fitness and nutrition coach, WH advisor, and author of Eat. Lift. Thrive. A lot of brands have between 10 and 20 grams of protein, and it’s usually fruit-flavored, she says, adding that it’s “a really easy, convenient way to get in extra protein.”
What options are available?
Protein water is pretty similar to a protein shake, White says. “Most of the products that I see have a slight boost of protein, usually from some whey-based product.” There are also powders available that you can add right to your own water.
Some current options include PWR Lift and Protein2o, which have whey protein.
Can I drink protein water every day?
“I wouldn’t say should—I would say you definitely can,” Carpenter says. It comes down to whether you actually need that protein, and when you eat it.
“What I see a lot as a dietitian is that many people consume enough protein, say, gram-for-gram based on what their needs are, but the timing of it is lousy,” White says, explaining that they might barely consume protein during the day and then have one large meal at night. “It’s much more efficient to spread out your protein,” especially for active individuals, she says.
Ideally, every meal and snack has protein and adds up to your goal by the end of the day, and a protein water can certainly help you hit that target or distribute your protein better.
What are the benefits of protein water?
For starters, you need amino acids and protein for a variety of bodily functions, such as muscle health, immune system function, and acid-based balance, White explains. Protein water is a super convenient way to add that into your diet, and while it may not be enough of a meal or snack on its own, you can, say, pair it with a protein bar for a post-workout recovery snack.
“It’s not going to solve everyone’s problems in terms of protein needs, but they can certainly be an additional way to help with a protein boost here and there,” White says.
Are there any downsides to protein water?
There’s the question of what else is in your protein drink, like a lot of sugar or an artificial sweetener that you personally might not want to consume regularly. If you want to drink one on a daily basis, weigh the pros and cons—yes, you could be consuming more protein, but you could also be “doing yourself a disservice in another department,” White says.
Also, it’s not great to consume a super large dose of protein right before exercise. “It’s too slow-digesting and then you risk stomach upset or maybe just not getting those calories available for the activity,” she adds.
Whey Protein Water Sports Drink by PWR LIFT | Berry Strawberry | Keto, Vitamin B, Electrolytes, Zero Sugar, 10g of Protein | Post-Workout Energy Beverage | 16.9oz (Pack of 12)
$25.19 at amazon.com
Some people may have medical conditions that call for them to consume less protein, but as long as you’re a healthy individual and you don’t get gastrointestinal discomfort from drinking protein water, there’s no concern, Carpenter says.
Who should drink protein water?
Everybody needs protein, so anyone can drink protein water, White says. However, if you’re highly active and/or struggling with consuming enough protein through whole foods, it might 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 good to add into your rotation.
As far as how much protein water you should drink a day, one bottle is fine, White says. When shopping for protein water, know that they’re not one-size-fits-all, White says. Look at the labels and consider the brand and flavor you like, and check out the other ingredients on the list as well.
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