Protein is having a major moment- and now it is showing up somewhere few people expected… soda.
From social media to grocery store shelves, protein sodas are everywhere. They are marketed as one solution to the epic amounts of protein promoted as critical for muscles, bones, hair via a refreshing drink without the heaviness of a traditional protein shake.
But are they actually a better choice?
At BNP, we don’t ask whether a food is “good” or “bad”
We ask whether it helps run your body better.
Sometimes the answer is an easy yes, more often an “it depends”. And that’s the case with protein sodas as we will now walk you through how to evaluate them for your body.
What is protein soda?
Protein soda is exactly what it sounds like- a carbonated beverage fortified with protein, typically whey protein isolate or a plant-based protein.
Most contain:
- 15 to 30 g of protein
- Carbonated water
- Low or zero added sugar
- Natural or artificial sweeteners
- Flavorings and preservatives
Some also include collagen, caffeine, electrolytes, vitamins, and other functional ingredients.
The category has exploded alongside the popularity of “high protein” and GLP-1 medications because most everyone is being challenged to “eat more protein,” those on GLP-1s are attempting to do so while reducing their intake and experiencing digestive delay which often makes their goals even harder to achieve with food.
The beverage industry is looking to ride the wave of wins from prebiotic sodas, and the losses from those giving up regular sodas.
Protein deserves attention but should we get it from sodas?
Protein helps support:
- Muscle maintenance
- Bone health
- Hair, skin, nails
- Immune function
- Satiety
- Hormones (including weight-health ones)
Conversely, spades themselves don’t support anything.
What are the benefits and considerations oof protein soda.
Someone may choose a soda when they do not tolerate or are just over the texture and taste of a protein shake, but where liquid nutrition still feels more doable than food.
That’s especially true for:
- Those on medications or in or recovering from treatments that reduce appetite, increase fullness or challenge digestion.
- Post workout recovery
- Anyone who simply dislikes protein drinks
- Anyone for whom in-the-moment access to protein-rich foods or other beverages they like or tolerate is challenged
Sometimes a better option is the one you’ll actually drink.
- It can help you reach your protein goals
For those noted above a protein soda may provide 20 g or more in an easy to drink format. Easy doesn’t mean better so keep reading.
- It may be a better swap than regular soda
Replacing an added sugar or diet soda with one that provides less sugar and adds protein can help support satiety and reduce blood sugar spikes. It can still do other things, so keep reading.
- It could beat out other beverage choices
Cue the airplane music “we know you have a lot of choices…,” if this replaces an “energy” drink that’s really stimulants without any quality energy support or alcohol or a tea or coffee drink that’s more sugar or sweetener than coffee or tea, and your choice contains less, it could be an upgrade. But it could also not be, here’s what to consider.
What to consider before buying or drinking a protein soda
Reading the ingredient label is critical, so too, is the price tag.
- Not all protein sodas provide the same protein source. Will your body benefit from the quality not just the quantity of protein it gets?
- Protein requires digestive efforts even when consumed as a liquid. Is your digestion able to use the protein from the soda? If the soda choice feels like a win because of digestive issues, that is a signal to address the root cause(s) of digestive problems not to band-aid with a soda.
- Your body needs a lot of nutrients. If the protein soda helps you meet your protein needs but reduces your intake of others because it fills you up, your body will lose short and long-term.
- Collagen and creatine provide some amino acids and nutrients, but they skip others. Is your soda a supplement or a complete protein source?
- Many protein sodas contain artificial sweeteners, sugar alcohols, artificial colors, preservatives, fillers, among many others. These can work against digestive health and more. Look for better quality protein sodas.
- The cost of the soda shouldn’t cost you to compromise on what you need to optimize your weight health. If organic frozen fruits and vegetables are too expensive, choose non-organic ones but avoid downgrading quality produce or other food and lifestyle choices to buy into protein sodas.
Carbonation isn’t right for everyone.
Some people find carbonation soothing. While others experience gas, bloating, burping. So, if you already struggle with digestive symptoms, carbonation may make you feel overly full before you’ve eaten enough nutritious foods.
What should be in your protein soda?
If you’re going to buy one, here’s our quick checklist of better choices
- At least 15g of quality protein
- Leas than 2 tsp added sugar (< 8g on a label)
- Quality ingredients you could use to make the soda at home (also not a bad idea 😉
- No artificial colors or sweeteners
Better, not perfect
At BNP, we love a variety of tools, but we don’t believe any single product is the answer to your health goals.
Protein soda may have a place.
It can be a better swap than traditional soda.
It can help certain people meet protein goals.
It can make nutrition more convenient.
But it is still a processed beverage, not a replacement for colorful, nutrient dense protein-rich foods that also provide fiber, healthy fats, vitamins, minerals, antioxidants your body needs to thrive.
Instead of asking, “is protein soda healthy?”
Try asking, “is protein soda helping my body run better today?”
That’s the better not perfect approach.
Here’s what Ashley and other dietitians shared with Yahoo! about protein sodas.
About the Author
Ashley Koff, RD, is a registered dietitian with 25 years of clinical experience and one of the country’s leading weight health experts. She is the founder of The Better Nutrition Program and the bestselling author of Your Best Shot. Her work focuses on personalized nutrition, gut microbiome optimization, GLP-1 wellness, and helping individuals achieve lasting weight health through approaches tailored to how their specific body functions.
