If you want to build bigger, stronger and more defined muscles then you need to ensure you eat enough protein.

Protein powders and bars have long been favoured options for increasing intake of this essential macronutrient, but there’s a new product making waves in this sports nutrition space: protein water.

It’s become the go-to option for gym-goers and endurance athletes alike to up their daily protein consumption and stay hydrated in one quick, easy, convenient and tasty package.

But these ready-to-drink protein products can be expensive, so are they really the best way to give your body the nutrients it needs to look and perform at its best?

What is protein water?

Protein water is a drink that combines water with a significant amount of protein, typically in the form of whey protein isolate or collagen peptides. It is designed to provide a convenient way to increase protein intake while also staying hydrated. Unlike traditional protein shakes, which are often thick and creamy, protein water is clear, light, and refreshing, making it an appealing option for those who prefer a lighter alternative. These beverages are often flavoured to enhance their taste and are marketed towards individuals looking to support muscle recovery, weight management, and overall health.

What’s in protein water?

The primary ingredient is a high-quality protein source, such as whey protein isolate or collagen peptides. Whey protein isolate is known for its high bioavailability and complete amino acid profile, making it an excellent choice for muscle repair and growth. Collagen peptides, on the other hand, are derived from collagen and are known for supporting joint, skin, and hair health. In addition to protein, protein water may contain natural flavours, sweeteners, electrolytes, and sometimes added vitamins and minerals. Whey protein isolate is highly effective for muscle protein synthesis, according to a study published in the Journal of the International Society of Sports Nutrition.

Should I drink protein water?

Protein water offers several benefits, particularly for those looking to increase their protein intake without the added calories and bulk of traditional protein shakes. It provides a convenient and refreshing way to consume protein, making it ideal for post-workout recovery, hydration during exercise, or as a low-calorie snack throughout the day. Protein is essential for muscle repair, growth, and overall body function. Adequate protein intake supports muscle recovery and growth, especially after exercise, according to the American Journal of Clinical Nutrition. Protein water can help meet daily protein needs, support muscle health, and aid in weight management by promoting satiety.

Do protein waters build muscle?

Protein waters can be effective in helping individuals meet their daily protein requirements and support various health and fitness goals. The effectiveness of protein water depends on the protein content and the individual’s overall diet and exercise routine. Studies have shown that protein supplementation can enhance muscle protein synthesis, improve recovery, and support overall muscle health. Protein intake post-exercise significantly improves muscle repair and growth, according to the Journal of Sports Sciences found that However, it is important to note that protein water should complement a balanced diet and not replace whole food sources of protein.

Are there risks to drinking protein water?

While protein water is generally considered safe for most people, there are potential risks and side effects to consider. Over-consumption of protein can lead to digestive issues such as bloating, gas, and stomach cramps. Additionally, some protein waters may contain added sugars or artificial sweeteners, which can contribute to excessive calorie intake or cause gastrointestinal discomfort in some individuals. Excessive protein intake over long periods can strain the kidneys and may be harmful for individuals with pre-existing kidney conditions, according to the National Institutes of Health. As with all types of dietary supplement and sports nutrition product it’s important to follow the recommended serving sizes and consult with a healthcare provider if you have any concerns.