Are There Any Real Benefits of Protein Water?

The benefits of Protein water may be highly hyped, but it is essential to discern between marketing claims and actual nutritional advantages. While protein water offers a convenient way to increase protein intake, especially for those on the go, it’s vital to understand its overall nutritional profile. As the name suggests, protein water contains extra protein added to regular water. Below is an overview of drinking protein water’s potential benefits and some dangers you should not ignore.

Benefits of Protein Water

Here are some of the touted benefits of protein water:

Increased protein intake: Protein water provides an easy way to increase your daily protein intake. Protein is an essential macronutrient that helps build muscle mass, repairs tissues, and supports overall health. Drinking protein water can help you meet your protein needs, especially if you have trouble eating high-protein foods.
Muscle building and recovery: The extra protein from protein water may aid muscle growth and recovery after exercise. Protein helps stimulate muscle protein synthesis, which is the process of generating new muscle tissue. Consuming protein water around workouts may promote faster muscle repair and growth.
Weight loss: Protein requires more calories to digest than carbs or fat. Drinking protein water may boost your metabolism and increase your satiety after meals. This can support weight loss when combined with exercise and a healthy diet.
Hydration: Protein water counts towards your total daily fluid intake. Staying well-hydrated provides many health benefits, including improved cognitive and physical performance.
Convenience: Protein water offers an easy way to consume protein on the go. It can be purchased pre-made or involves adding protein powder to water. This makes it convenient for busy lifestyles.
Variety of flavours: Protein water has many flavours like fruit punch, lemon-lime, chocolate, vanilla, and unflavored. The variety lets you switch flavours to match your tastes and avoid flavour fatigue.

Dangers and Concerns about Protein Water

However, there are some potential downsides associated with drinking protein water regularly:

High cost: Pre-made protein water can be expensive, ranging from $2-5 per bottle. Making your own with protein powder is more affordable but adds to your grocery bill.
Too much protein: Consuming excessive protein for long periods can strain the kidneys. Most healthy adults only require 0.8-1.0 grams of protein per kilogram of body weight daily. Drinking protein water and your normal diet could push protein over the recommended intake.
Weight gain: While protein water may support weight loss, consuming too many calories from any source can lead to weight gain. Some protein waters have 200 calories or more per bottle – drink these in moderation.
Dental problems: Protein water is generally acidic due to amino acids. Acidic drinks may degrade tooth enamel over time, leading to dental cavities or erosion.
GI issues: Too much protein can irritate the digestive tract and cause bloating, gas, cramps, or diarrhea. This mainly occurs if you drastically increase your protein intake suddenly.
Dehydration: Despite containing water, excessive protein intake from protein water may dehydrate you. Protein digestion requires extra fluid. So you may need to drink extra plain water to stay hydrated.
Lack of nutrients: Protein water lacks the vitamins, minerals, fibre, and phytonutrients in whole foods like fruits, vegetables, grains, nuts and seeds. Relying solely on protein water means missing out on these beneficial compounds.
Sugar content: Some bottled protein waters contain added sugar like sucrose, fructose or artificial sweeteners. These additions drive up the calorie count and may cause blood sugar spikes. Check labels and choose unsweetened varieties if possible.

Who May Benefit from Protein Water?

Here are some instances where protein water may be advantageous:

Active individuals and athletes looking to build/maintain muscle mass. The extra protein can support recovery and growth.

Older adults who experience loss of appetite or difficulty eating high-protein foods. Protein water provides an easy protein source.
Vegans and vegetarians restrict meat, eggs, and dairy. Plant-based protein powder blends can be added to water.
Individuals trying to lose weight. Protein water can aid satiety between meals.
People recovering from surgery or illness. Increased protein helps wound healing and immune function.
Those with digestive issues tolerate liquid nutrition better than solid foods during flare-ups.

| Dig deeper into Protein Water to uncover it in another post here.

Frequently Asked Questions about Protein Water

Is protein water good for you?

Protein water can be good for you in moderation, as it provides an easy way to increase your protein intake. But too much may lead to excess calories, protein, sugar, and potential dental problems.

What is the purpose of protein water?

The primary purpose of protein water is to conveniently increase your daily protein consumption to support muscle growth, weight loss, and overall health.

Is it OK to drink protein water all day?

Drinking protein water all day is not recommended, as it could lead to consuming less protein and calories. It’s best to drink it in moderation, along with plain water and other healthy beverages.

Can drinking protein water help lose weight?

Protein water may support weight loss due to the satiety factor of protein and by boosting metabolism slightly. But weight loss results require an overall calorie deficit from your diet and exercise. You will need more than just drinking protein water to make you lose weight.