Between pre-workout powders and post-workout protein chips, electrolyte chews, and creatine pills, it seems a new sports supplement is hitting the market every day. One of the latest options to enter the fold resides in the refrigerator section of many big box gyms and studios: protein water,
Counts Toward Daily Protein Needs
Just because you sip protein water after you sweat doesn't mean you can't benefit from it on your rest days. The macronutrient isn't just for muscle growth and repair — research shows it can also support healthy digestion, hormone regulation, and skin and tissue health, explains Elmardi.
Exactly how much protein you need per day varies based on your goals and current body weight. “If you are looking to build muscle mass, then you want to consume around 1 to 1.5 grams per pound of body weight,” says Elmardi. This helps you recover faster from training sessions and allows you to gain lean muscle mass, he says. If, however, you are trying to lose weight, then you may want to consume 0.8 grams of protein per pound of body weight per day, he says. So, a 150-pound athlete would want to consume 150 to 225 grams of protein per day if they were looking to increase muscle mass, or roughly 120 grams of protein each day if they were looking to lose weight.
Regardless, it’s possible to meet your recommended protein intake without supplementation through protein water or otherwise and instead with whole foods alone. For a frame of reference, a 3.5-ounce (fist-sized) portion of grilled chicken contains over 30 grams of protein and a 3-ounce slab of salmon contains nearly 20 grams. (See: The Ultimate List of High-Protein Foods)
Can Aid In Weight Maintenance
Healthy weight loss may be a side effect of a combo of regular exercise and a post-workout protein water drink. And exercisers who replace their post-workout protein shake with protein water likely will drop some pounds, according to Elmardi. "If you're trying to lose weight, drinking protein water is a much healthier alternative to consuming protein shakes," he says. "You won't have to worry about gaining extra pounds from the high-calorie content of protein shakes."
Plus, the macronutrient breakdown of protein water is spelled out on the package. So, if you keep an eye on macro consumption in order to lose (or gain or maintain!) weight, these pre-packaged bottles make it easy to keep a tally.
Who Should Be Drinking Protein Water?
For the most part, protein water is marketed for athletes — everyday exercisers and advanced pros alike. So if you work out frequently and have specific fitness goals in mind, protein water may be best for you. To put it simply, "protein water is best for people who are looking for a quick protein hit after a workout," says Elmardi.
Protein water is also especially useful for anyone who has a hard time meeting their daily protein needs, he says. This often includes vegetarians and vegans, who may not get enough protein through their regular diet, he says. Protein water can also be helpful for people who are pregnant or moms who are nursing as well as those who are recovering from surgery or illness, since both groups have higher protein needs, adds Elmardi.
The only people who should avoid protein water are those who are on a lower-protein diet for health reasons, e.g. those with kidney disease or disorders that interfere with protein metabolism. You should also avoid these kinds of products if you try them and get a stomach ache from artificial sweeteners, recommends Elmardi. "Some people may experience gastrointestinal distress after drinking protein water, so if that occurs, then it's best to avoid drinking protein water altogether," he says. But, so long as you tolerate all the ingredients in your protein drink of choice, the odds of this happening are quite low.
At the end of the day, protein water can be a convenient way to make sure you're including enough of the nutrient in your diet. However, if you're not sold on the beverage, you can find protein in a wide range of other supplements or whole foods.
