What is protein water – and can it help me lose weight and gain muscle? | Melissa Davey

The presence of infiltrated products ranging from Flakes to pancakesProtein is now marketed as a healthy addition to water.

Influencers on TikTok and Instagram were paid Promote protein water pouches and pre-made drinksPraising the dessert-like flavors for helping them achieve their “protein goals.” The products also appear in vending machines and are distributed for free at fitness studios.

What exactly is protein water and do we need it?

Protein water is “almost a cross between a protein shake and a sports drink, having the protein of a traditional protein shake with the hydration and fruity flavor of a sports drink,” says registered dietitian Daisy Coyle, who is also a research fellow at the George Institute.

“These products are increasingly popular in the health and fitness industry, and are often marketed as a lighter alternative to traditional protein shakes, which are much heavier, milkier and higher in calories.”

But as Dr Evangeline Mantzioris, a sports nutritionist at the University of South Australia, points out: “Australians don’t need more protein.”

“About 99% of the healthy Australian population gets the protein they need in their diet,” she says.

“Per serving, these drinks seem to have about 20 grams of protein, which is a lot. For someone who’s been struggling to get protein, because they might have an illness, for example, this might be helpful. But if you don’t need it, your body stores it as fat.”

She says this contradicts claims in some protein drinks that the products help with weight loss and building lean muscle mass.

Weight loss claims ‘misleading’

The positioning of protein waters as effective weight-loss methods is misleading, especially when compared to whole food sources of protein, says Danielle Shine, a PhD candidate who researches nutrition misinformation on social media and a registered dietitian.

“While protein can support weight management by increasing feelings of fullness and helping maintain lean muscle mass during periods of calorie restriction, these benefits depend on factors including overall diet quality, total protein intake, and protein source,” she says.

“Whole food protein sources provide additional nutrients, including healthy fats (such as chicken) and fiber (such as legumes) that protein waters lack, which helps promote satiety and satisfaction after eating.”

She says protein waters provide only modest amounts of protein compared to whole food sources, while also being more expensive per gram of protein than animal and plant sources.

“Relying on protein waters for weight loss is not likely to be sustainable, effective, or cost-effective,” says Shine. “It also risks reinforcing the idea that ‘quick fixes’ or expensive trendy products are necessary for weight loss, which is unhelpful and untrue.”

Additives such as electrolytes provide ‘little value’

While whey protein is effective at building and repairing muscle, “many of these drinks are made with a combination of whey and collagen,” Coyle says.

“Not only is the amount of whey protein often lower than what is needed for muscle synthesis, but collagen is not a complete protein, so you won’t get the same benefits you would from a complete protein like whey or dietary protein sources like meat and eggs,” she says.

The idea that protein should be consumed quickly within a short period of time after exercise has also been debunked, Mantzioris adds, and it is more beneficial for health and fitness goals to get protein from a range of food sources throughout the day.

While protein water drinks aren’t healthy, they’re also considered ultra-processed foods due to added sweeteners, artificial flavors and additives, says Coyle.

While some additives such as electrolytes, vitamins and minerals As useful as they may seem, Shine says these products offer little practical value for most people — “manufacturers add them, often to justify a higher price,” she says.

“Electrolytes such as sodium are already abundant in everyday foods, especially packaged products. Eating large amounts of sodium over a long period can raise blood pressure and increase the risk of heart disease, especially in people with high blood pressure.”

There is no substitute for a healthy diet

Because the products are so expensive, people often commit to finishing the entire box, Mantzioris says.

“People choose one product and consume it all in large quantities on a continuous basis, rather than eating a little bit of cheese from this region, chicken that comes from there, and fish that comes from the sea.”

Instead of the protein craze, she says she wishes people would focus on getting more fiber.

“Australians on average get 11 grams of fiber a day, and we need between 25 and 30 grams. We know that fiber is really essential for reducing the risk of bowel cancer, and for overall health.”

• Melissa Davey is Guardian Australia’s medical editor. She holds a master’s degree in public health, and has worked with the World Health Organization and Moonlights as a fitness trainer

• Antiviral is a bi-monthly column that interrogates the evidence behind health headlines and fact-checks popular health claims.