Between all the high-protein snacks, shakes and protein powders, it’s no surprise that protein is still a hot topic. If you like using supplements to help achieve your protein quota, then you know how heavy traditional protein shakes can sometimes be, even when mixed with a high-speed blender. Enter, clear whey protein.
Clear whey protein is a version of whey protein isolate (a popular protein powder) that undergoes an ultrafiltration process to remove fat, lactose and other components to make it easily digestible. So instead of a thick protein shake, you end up with a nearly transparent beverage with a fruity profile that resembles a sports drink.
But is it the right supplement for you and is there a right way to take it? We spoke to a pharmaceutical scientist to learn more about why this supplement is becoming popular and how it compares to its counterpart.
Is clear whey protein isolate better than whey protein isolate?
Although clear whey protein isn’t new on the scene, TikTok has contributed to its recent popularity and sudden interest among active individuals. Seeing all the hype surrounding clear whey protein makes you wonder if it’s better than whey protein isolate. Both come from whey protein, the proteins derived from the liquid released from milk. So it comes down to your preferences.
“Both are high-quality, complete proteins rich in leucine and other BCAAs,” explains John-Paul Andersen, a pharmaceutical scientist with a PhD in physiology and pharmacology, and chief science officer at Phi Health. Leucine is one of the three essential branched-chain amino acids (BCAAs), along with isoleucine and valine, that are vital to muscle growth and repair. He recommends clear whey for post-cardio or hot-weather training, while regular isolate is ideal when you want satiety or are blending it into a smoothie. “You can rotate or combine them based on your routine and dietary goals," he says.
Clear whey protein tends to be a bit more expensive than whey protein isolate because the extra filtration system is a more involved process.
How should you take clear whey protein?
Clear whey protein comes in powder form, similar to whey protein isolate. Some brands known to make it include GHOST, Myprotein, Isopure and Ascent. It should be mixed with water and ideally taken after a workout. Andersen points out that clear whey protein isolate is best post-workout because that’s when amino acid uptake is highest and the body is primed to absorb them quickly to help with muscle repair and recovery. It’s also hydrating, which makes it the perfect post-workout drink or a great choice on a hot summer day.
Whatever you do, though, even if social media recommends it, don’t dry scoop it. Dry scooping is when you down a mouthful of a powdered supplement like pre-workout without mixing it with water first. “Dry scooping defeats the purpose of its refreshing formulation and can irritate the throat and cause GI discomfort,” warns Andersen.
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