Over the past decade, the fitness and nutrition industry has seen a surge in protein-based supplements. While protein powders, shakes and bars have long dominated the market, a newer contender – protein water – is rapidly gaining popularity. This clear, flavoured beverage offers a lighter alternative to traditional protein shakes while still providing the essential nutrients required for muscle repair, weight management and overall health.

 

As consumers become more health-conscious and seek convenient ways to meet their dietary needs, protein water is emerging as the go-to option. It’s particularly appealing to those who want a refreshing, low-calorie source of protein without the heaviness of dairy-based shakes. But what exactly is protein water, and how does it compare to other protein sources? This guide will break down everything you need to know about this trending drink.

 

What is protein water?

 

Protein water is a beverage infused with protein, usually derived from whey, collagen, or plant-based sources. Unlike traditional protein shakes, which tend to be creamy and thick, protein water has a light, refreshing consistency similar to sports drinks or flavoured water.

Most protein waters contain between 10-20 grams of protein per bottle, making them an easy way to boost protein intake on the go. Many varieties are also low in sugar, calories and carbohydrates, catering to individuals following weight loss, keto, or low-carb diets.

 

How is protein water made?

 

The process of making protein water involves dissolving protein isolates or hydrolysates into purified water and then adding natural or artificial flavors, sweeteners, and sometimes vitamins or electrolytes for added benefits. The most common proteins used are:

 

1. Whey protein isolate: A fast-digesting dairy-based protein.

2. Collagen peptides: A protein sourced from animal connective tissues, known for skin and joint health benefits.

3. Plant-based proteins: Derived from sources like peas, rice, or soy, catering to vegans and those with dairy allergies.

 

To ensure a clear and smooth texture, companies use ultrafiltration and hydrolysis processes to break down protein molecules, making them easily dissolvable in water.

 

Types of protein used in protein water

 

Not all protein waters are the same. The type of protein used affects digestibility, taste, and health benefits. Let’s explore the most common protein sources in these drinks:

 

1. Whey protein

What it is: Whey protein is derived from milk and is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and overall health.

Benefits:

1. Fast absorption – Ideal for post-workout recovery.

2. Rich in branched-chain amino acids (BCAAs) – Helps with muscle growth and repair.

3. Low in lactose – Easier to digest than standard whey concentrate.

Best for:Athletes, bodybuilders and individuals looking for a quick protein source after exercise.

 

2. Collagen protein

What it is:Collagen is a structural protein found in skin, bones and connective tissues. Collagen peptides, commonly used in protein water, are hydrolyzed to improve absorption.

Benefits:

1. Supports skin, hair, and nails – Promotes youthful skin and strong hair.

2. Joint and bone health – Helps reduce joint pain and stiffness.

3. Easily digestible – Does not cause bloating or stomach discomfort.

Best for:Individuals focused on beauty, anti-aging and joint health rather than muscle building.

 

3. Plant-based protein

What it is:Common sources include pea, soy, hemp, and brown rice protein (WelleCo's HydroProtein Elixir for example, is made with pea protein). These are often blended to provide a complete amino acid profile.

Benefits:

1. Dairy-free and vegan-friendly – Ideal for those with lactose intolerance or plant-based diets.

2. Good digestibility – Less likely to cause bloating than whey for some people.

3. Sustainable source – Better for the environment than animal-based proteins.

Best for:Vegans, vegetarians and those with dairy allergies.

 

Who can benefit from protein water?

Protein water is versatile and can benefit a wide range of individuals, from athletes to those simply looking to increase protein intake. Here’s a breakdown of who might find it useful:

 

1. Athletes and fitness enthusiasts

Protein is crucial for muscle repair and growth after exercise. Since protein water is light and easily digestible, it serves as an excellent post-workout recovery drink. Its fast-absorbing nature, particularly with whey protein, helps replenish amino acids and reduce muscle soreness.

Recommended for:

1. Weightlifters and bodybuilders

2. Runners and endurance athletes

3. CrossFit and HIIT trainers

 

2. People looking to lose weight

High-protein diets have been shown to promote satiety, helping individuals feel fuller for longer and reducing cravings. Since protein water is usually low in calories and sugar, it’s a great alternative to sugary sports drinks and sodas.

Benefits for weight loss:

1. Supports muscle retention while cutting calories.

2. Helps reduce cravings and overeating.

3. Provides a refreshing, low-calorie protein source.

Recommended for:

1. Individuals on low-carb, keto, or calorie-controlled diets.

2. Those trying to cut back on sugary drinks.

 

3. Older adults

As people age, they experience natural muscle loss (sarcopenia). Increasing protein intake can help maintain muscle mass and strength, reducing the risk of frailty. Collagen-based protein waters can also support joint health and skin elasticity.

Recommended for:

1. Adults over 50 looking to maintain muscle health.

2. Those wanting to improve skin and joint health.

 

4. Busy professionals and on-the-go individuals

Not everyone has time to prepare protein-packed meals or shakes. Protein water offers a quick, convenient way to boost protein intake without meal prep. It’s perfect for people who need a grab-and-go protein source between meetings, travel or busy schedules.

Recommended for:

1. Office workers

2. Travellers

3. Students with limited meal options

 

5. Vegans and those with food sensitivities

For those who are lactose-intolerant or prefer plant-based nutrition, plant-based protein waters provide an easy way to meet daily protein requirements without dairy or animal products.

Recommended for:

1. Vegans and vegetarians.

2. People with dairy allergies or digestive sensitivities.

 

Why our WelleCommunity love protein water

“Easy to take, delicious and you do feel the benefits from this amazing, light and easy to drink protein water. Love it!”

Elizabeth J.

 

“I’ve never used a protein powder before so I was looking forward to trying out one. I liked that it was simple to use and mixed with water easily. Having recently increased my physical activity post injury, I really appreciated the promised boost. So far the signs are all good, and I’m looking forward to lots of positive changes to my hair, nails and skin too.”

Megan

 

“It dissolves well in water and has a nice light and refreshing taste. I like to incorporate ice and have this after my workout. I have noticed that I am more energised and don’t feel the need to have sugary stuff after my workout. I now look forward to workouts.”

Florence

 

Potential downsides of protein water

While protein water offers many benefits, there are some potential drawbacks:

1. Cost: Protein water is generally more expensive than standard protein powders.

2. Artificial sweeteners: Some brands use sucralose or artificial flavours, which may not appeal to those avoiding additives.

3. Lower protein content: With 10-20g of protein per serving, it may not be sufficient for individuals needing higher protein intake.

 

To avoid these downsides, look for brands with minimal ingredients, no artificial sweeteners, and a protein type that fits your needs.

 

Final thoughts: Should you try protein water?

Protein water is a light, refreshing alternative to traditional protein shakes, making it an excellent option for fitness enthusiasts, busy professionals, and those looking for a convenient protein boost. Whether you prefer whey, collagen, or plant-based protein, there’s a variety to choose from depending on your health goals.

 

However, it’s essential to choose high-quality products with minimal additives and ensure that your total daily protein intake aligns with your fitness and nutritional needs. If you’re looking for a low-calorie, hydrating protein source, protein water might be worth adding to your routine.

 

Sources

1. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best? Journal of Sports Science & Medicine.

2. Phillips, S. M. (2017). Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Frontiers in Nutrition.

3. Jäger, R., Kerksick, C. M., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.