Historically, whey protein was typically only used by those looking to build muscle. However this landscape is rapidly changing and people are understanding the wider benefits of a high protein diet and how a convenient protein shake can support a healthy lifestyle. As this has developed, different forms of whey protein shakes have entered the market, tailored for individual preferences. One of the breakthrough innovations here was clear whey protein, a clear, juice-like alternative to the typically thick and creamy whey protein shakes. But is one type of whey protein better? We’re deep diving into clear whey vs regular whey protein, explaining what sets these two popular types apart, and which one would work best for your personal wellness goals. Let’s get into it:
What is whey protein?
Whey protein is a high-quality protein source that’s naturally found in dairy. It’s created during cheese manufacturing, taken from the liquid part of milk that’s left after the curds have been separated. Whey protein is a ‘complete’ protein, meaning it contains all nine essential amino acids. It’s also fairly easy to digest and fast to absorb thanks to its natural sources, giving you that daily protein boost in a way that suits your body. But not all whey protein is made equal: the way it’s formulated can change the overall flavour, texture and even nutritional profile of your daily protein supplement. So what exactly causes this difference?
What’s the difference between clear whey and regular whey?
While both give you that protein boost you’re after, clear and regular whey are made from slightly different processes, altering their nutritional profile and potentially making you prefer one over the other. There are a couple of forms of whey protein – whey concentrate and whey isolate – and the type you take will depend on which of these your protein has been formulated from.
Regular whey comes from whey concentrate, the least processed type which contains small amounts of lactose and fat, and clocks in at about 70-80% protein. Clear whey comes from whey isolate, which goes through a greater refining process, with lower levels of lactose and around 90% protein content.
The difference between them is noticeable. Normal whey protein is known for its creamy texture, often mixed with milk or blended into a shake. Because of its creaminess, it tends to come in milkshake-like flavours, such as chocolate, vanilla or strawberry.
Clear whey protein, on the other hand, has had more fats, carbs and lactose removed, giving it a lighter consistency that’s almost juice-like. It’s highly soluble, so it’s easy to mix into water for a refreshing dose of protein, and its higher acidity means it suits sharp, fruity flavours.
What are the benefits of clear whey?
Clear whey offers a great alternative to regular protein shakes for people who don’t love that thick, milky texture. Whether you’re after a low-cal option with less fat, carbs and sugar, or have a sensitivity to lactose that means your body can’t handle the usual variation, clear whey is the perfect option to get in the same daily dose of protein in a much lighter, more refreshing way.
And the benefits don’t stop at the taste profile. Any form of whey protein can provide you with some great wellness boosts (and if you’re more likely to have it in a juice-like form, then we have a winner). Here are just some of the ways supplementing protein will support your body’s function:
Support muscle health
A high protein diet has a number of benefits, one of which is supporting your overall muscle health. This is especially important as we age, as muscle health can deteriorate as we get older, but a diet high in quality protein helps to offset this.
Maintain a healthy weight
‘More protein, more protein, more protein’ seems to be the dietary advice all over social media right now – and they have a point. Protein can help you feel fuller, which helps with reducing your calorie intake if you are trying to lose weight. It also has the largest thermic effect of food out of all the macro-nutrients, which means your body actually burns more calories to digest and process proteins.
Support your immune system
Protein plays an essential part of our bodies’ ability to produce antibodies, which help to fight off illness and infections. We’ve also added Vitamins B6 and B12 to our Clear Diet Whey to help support your immune function further.
Is clear whey as good as normal whey?
Because clear whey comes from the same root source as regular whey – just in a different format – it’s overall benefits are largely the same. In fact, it could be even better for some.
Since it’s made from whey isolate as opposed to whey concentrate, it’s fast to digest and contains less lactose. This makes it easier on the stomach than regular whey.
Some people may find a thick protein shake too heavy to have every day, whereas a clear whey concoction is a much more refreshing, hydration-friendly drink to enjoy.
Clear and ‘normal’ whey have comparable protein content, so it’s really a case of which taste and texture you prefer.
Who can take clear protein?
Protein isn’t just for athletes: it’s a vital part of every single human being’s diet. If you want to give your body everything it needs to function at its best, clear whey could be for you – regardless of your goals! Take it if you prefer lighter drinks over thick shakes, are watching your calorie intake, or have a sensitivity to lactose – it’s the perfect light alternative for your daily protein intake.
It should be noted that clear whey is still not entirely lactose-free and does come from dairy products, so if you’re vegan or need to cut out lactose entirely, steer clear.
Is clear whey foamy?
Wondering if that layer of foam on top of your refreshing clear whey drink should be there? Don’t worry, that’s normal! When first mixed, clear whey can create a foamy later at the top of your mix; it’s just what happens. Let it sit for a minute and the foam will dissipate and you’ll be left with a a clear and delicious shake. For the more impatient of you, you can give your drink a light stir to speed this up. Regardless, our Clear Diet Whey Protein has been formulated to be as anti-foam as possible, so you don’t have to worry about getting rid of it.
Are there any side effects of taking clear whey?
Protein is naturally made in our bodies, so supplementing it with another natural source of the stuff has no major side effects for us if taken in the right quantities. But as with anything, there can be too much of a good thing. Excessive amounts of protein in the body can cause digestive issues, or worsen conditions like gout or acne in certain individuals. However, adding one or two protein shakes to your daily diet will be absolutely fine for most adults. If you are unsure, always consult your GP before making any dietary changes.
That said, there are a few things to consider if you’ve never taken protein before – clear or otherwise:
- As we’ve mentioned, if you’re sensitive to lactose, whey protein shakes may trigger a reaction. Take clear whey if you want to reduce this.
- Some brands may add sugar to their whey protein mixes to improve the taste, pay attention to the ingredients and get to know your way around food labels.
- Whey protein is not suitable for vegans, in either form.
So should i have clear whey or regular whey?
When it comes to picking a protein, it all comes down to personal tastes. Neither one is ‘better’ than the other, they just have slightly different benefits. If you’re weighing up clear and regular whey, here’s a quick guide to help you decide:
Choose clear whey if:
- You prefer a drink that’s lighter and closer to juice than a creamy shake
- You prefer fruity flavours
- You want to mix your protein in with water
- You have a sensitive digestive system and are cutting down on your lactose intake
- You want to supplement your protein without adding excess carbs or calories
Choose regular whey if:
- You enjoy a thicker texture shake
- You prefer classic milkshake flavours
- You want to mix your protein in with milk or blend it into smoothies
- You want to supplement your protein with a more filling shake
The two types of whey work exactly the same, it’s just about how you’d prefer to consume it!
Clear whey is a great alternative to the thicker texture of regular whey protein. Regardless of your health and wellness goals, reaching your protein goals is so important for your health. So, our professional recommendation is to take whichever one you’re most likely to enjoy!
Take a look at our wide range of whey protein options to find one that perfectly fits your preferences.
