There’s an intriguing trend in the health and wellness sphere, with more products coming on the market. These cleverly marketed products say they can help you get the nutrients and hydration you need after a workout or at other times of the day. Unfortunately, not all live up to the hype.
You may have heard a buzz about a product called protein water, a drinkable combination of muscle-building protein and water. Sounds intriguing, doesn’t it? You also might wonder whether it’s a worthwhile addition to your grocery cart and how it stacks up against other forms of hydration, like sports drinks. Let’s take a closer look at this novelty product that combines protein with hydration.
What Is Protein Water?
Protein water is a recent addition to the functional beverage market. It combines the power of hydration (water) with protein derived from sources like whey or combination. Some manufacturers also add flavoring and a sweetener to make it more palatable. When you pop the top off a 16-ounce bottle of protein water and drink the content, you’ll get between 15 and 20 grams of protein and consume around one hundred calories.
The goal of protein water is to provide a muscle-nourishing way to hydrate while supporting muscle recovery. It can be a cleaner approach than sipping sports drinks, as protein water contains less sugar and additives compared to sports beverages. Let’s look at the possible benefits of sipping protein water.
Enhanced Muscle Recovery
When you work your muscles against resistance, it creates micro-tears in muscle fibers that need to be repaired for optimal muscle recovery and growth. Consuming protein after a workout helps deliver the amino acids your muscles need to do the job. You can always get that protein from food sources or a protein shake, but protein water provides a convenient alternative. If you’re getting twenty grams of protein from the water you drink, you’re off to a good start. Most sources recommend consuming 20 to 30 grams of protein after a workout.
Low in Calories
Unlike sports beverages that contain lots of sugar or artificial sweeteners, protein water is “cleaner.” If weight loss is your goal, it might be tempting to switch your sports drink or protein shake for protein water. But remember, sports beverages also supply electrolytes. Is that true of protein water too?
Fortunately, most brands of protein water do too. Many brands of protein water, like Muscle Nation and Ready, contain sodium, potassium, magnesium, and calcium. So, you can get some of the benefits of a sports beverage by drinking protein water. Manufacturers make protein water by mixing plain water with protein powder. Since protein powder contains electrolytes, drinking protein water also replenishes some of the electrolytes you lose when you sweat. So, you can get the benefits of a sports beverage by drinking protein water while getting a dose of protein.
And what about drinking protein water as a substitute for a protein shake? Protein is your best friend when you’re trying to shed pounds and inches of body fat. You get the benefits of its appetite suppressing effects without the calories and sugar. On the other hand Protein shakes can contain as much as three hundred calories per serving.
Protein Water for Vegans and Vegetarians
If you’re a vegetarian or vegan, protein water can help boost the amount of protein in your diet in a convenient form. Since the protein component of protein water comes from dairy-based sources of protein, it isn’t suitable for a vegan diet. But you still have alternatives. You can sip protein water made from pea protein, a plant-based source of protein.
The extra protein you get from drinking protein water could be just what your muscles need for muscle recovery and growth when you eat a plant-based diet. Plant-based protein water may contain a little less protein, between 10 and 15 grams, so read the label to know what you’re getting.
Caveats about Drinking Protein Water
Remember, healthy diets are about balance. It’s possible to overdo the protein. For example, you wouldn’t want to drink protein water at every meal if you’re eating a diet that already contains a lot of protein. In other words, don’t wash down a steak with a glass of protein water. You should also talk to your physician before drinking it in significant quantities if you have kidney disease.
Read the label on any protein water you buy too. Look for brands that contain hydrolyzed protein, meaning the amino acids are already broken down, making it easier for your body to absorb. Also, keep this in mind: Protein water should complement a balanced diet, not replace it. It’s best to get most of your protein from a balanced diet that contains a variety of foods, not exclusively from protein water.
One of the best uses for protein water is to use it to rehydrate after a workout, as a post-recovery drink. You could also drink it as a replacement for a mid-morning snack. The protein will help tame your hunger until mealtime.
Conclusion
Protein water introduces a unique approach to hydrating and getting protein. It offers a blend of convenience, hydration, and nutrition. While it is no magic potion, its ability to provide essential proteins in a hydrating form makes it a notable addition to the wellness market.
However, like any other supplement, it works best when used in conjunction with a balanced diet and healthy lifestyle choices. If you’re considering adding protein water to your regimen, evaluate your nutritional needs, activity levels, and health conditions to determine if it aligns with your overall dietary goals.
References:
- Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012 Dec 14;9(1):54. doi: 10.1186/1550-2783-9-54. PMID: 23241341; PMCID: PMC3529694.
- “Hydration for strength training: What you need to know – Drinklmnt.” https://science.drinklmnt.com/did-you-know/hydration-for-strength-training/.
- “Hydration and Performance – NSCA.” https://www.nsca.com/education/articles/kinetic-select/hydration-and-performance/.
- “How much protein do you need after exercise? – Examine.” https://examine.com/articles/second-look-at-protein-quantity-after-exercise/.
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