Clear protein is a lighter, fruitier alternative to the classic creamy protein shake, and it comes in more than one form. From clear whey to plant-based versions and more, there are options to suit different goals and diets.
This guide goes through each one in detail, including what they are, which one suits you, the benefits and possible side effects, with advice from nutritionist Claire Muszalski.
Jump to:
- What is clear protein?
- Types of clear protein
- Which clear protein is right for me?
- Clear protein benefits
- Side effects
- FAQs
What is clear protein?
Clear protein is a protein powder that makes a light, translucent drink when you shake it with water. Clear Whey Protein uses hydrolysed whey protein isolate, the same milk protein found in a classic shake, processed so that it drinks like a fruit squash rather than a milkshake.
Clear whey vs whey protein: what's the difference?
The main differences are texture, taste and a few calories. Clear Whey Protein has 20g of protein and fewer than 90 calories per serving, and comes in over 15 fruity flavours such as Peach Tea and Cranberry & Raspberry. Impact Whey Protein is a standard whey protein with up to 23g of protein and 114 calories per serving, in flavours like Chocolate Smooth and Natural Vanilla.
A handful of calories won't make or break your diet, so the choice usually comes down to what you'd rather drink: a classic shake, or something light and fruity.
Types of clear protein
Here's every product in our clear range right now, what's in it and who it's for.
Clear Whey Protein
Clear Whey Protein gives you 20g of protein from hydrolysed whey protein isolate per serving, with low sugar and fewer than 90 calories. It's Informed Choice certified and comes in over 15 flavours.
Clear Whey Splash of Flavour
Clear Whey Splash of Flavour is sweetened with monk fruit and stevia instead of sucralose, for a softer sweetness. It has 20g of protein from hydrolysed whey protein isolate, zero sugar and under 90 calories per serving.
Clear Whey Protein Vimto®
Clear Whey Protein Vimto® is a limited-edition flavour infused with real fruit juices. You get 20g of protein per serving and no added sugar.
Clear Whey Protein + Collagen
Clear Whey Protein + Collagen gives you 21g of protein per serving, including 10g from bovine collagen peptides (Type I), plus 52mg of vitamin C (65% of your daily reference intake). Protein contributes to the maintenance of muscle mass and normal bones, and vitamin C contributes to normal collagen formation for the normal function of cartilage. It has zero fat and zero sugar, and also comes in a Vimto® flavour.
Clear Whey Mass Gainer
Clear Whey Mass Gainer is the heavyweight of the range: over 470 calories, 60g of carbs and 35g of protein per serving, with added creatine. It's a light, refreshing weight gainer that drinks more like juice than a milky protein shake.
Clear Whey Electrolyte
Clear Whey Electrolyte combines 11g of protein with electrolytes, B vitamins and vitamin C, at less than 50 calories per serving. It comes in Lemon & Lime, Grape and Pink Grapefruit.
Clear Vegan Protein
Clear Vegan Protein uses pea protein isolate with real fruit and added B vitamins. Each serving has 10g of protein, only 1g of sugar and half your daily B vitamin intake, and it's suitable for vegans.
Clear Protein Superblend
Clear Protein Superblend is a plant protein made from barley and rice. It has 18g of protein per serving with all nine essential amino acids, and it's suitable for vegans.
Clear Collagen Protein Powder
Clear Collagen Protein Powder gives you 20g of hydrolysed bovine collagen peptides (Types I and III) per serving, with zero fat and zero sugar. It comes unflavoured, so you can stir it into coffee or a smoothie, or in Lemon & Lime and Grape. Protein contributes to the maintenance of normal bones.
Which clear protein is right for me?
The right one depends on your goal. Nutritionist Claire Muszalski explains what to look for.
Best clear protein for bulking
To bulk, you need enough energy to fuel your training, training that challenges your muscles, and enough protein to support muscle repair and growth.1 That means choosing a clear protein that's high in both calories and protein.
Clear Whey Mass Gainer is the best fit for bulking because of its calorie and protein content: 35g of protein and 60g of carbs per serving. Have it after a workout or between meals to raise your total calorie and protein intake.
Best clear protein for weight loss
To lose weight, you need to take in fewer calories than you burn.2 Protein contributes to the maintenance of muscle mass, so it's worth keeping your protein up while you eat less.3
Look for the most protein for the fewest calories. Clear Whey Electrolyte has 11g of protein for less than 50 calories, so two scoops give you 22g of protein for under 100 calories. Clear Whey Protein and Clear Whey Splash of Flavour both give you 20g of protein for under 90 calories.
Best clear protein for building lean muscle
Building lean muscle needs two things: training that challenges your muscles, usually resistance training, and enough protein for them to repair and grow.1 A clear protein that's high in protein and low in calories lets you do that without adding much to your daily calories.
Clear Whey Protein fits the bill, with 20g of protein, fewer than 90 calories and little sugar or fat. If you'd also like collagen and vitamin C in the same shake, Clear Whey Protein + Collagen has under 100 calories and 21g of protein.
Best clear protein for vegans
Vegans don't eat anything made from animals, which rules out whey. Most plant protein powders copy the creamy texture of a whey shake, but if you'd rather have something light and fruity, choose Clear Vegan Protein or Clear Protein Superblend.
Clear Vegan Protein also gives you half your daily B vitamin intake per serving. Vitamin B12 is one of the vitamins that may need attention on a vegan diet,4 and it contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue. Other good vegan protein sources include beans, lentils, nuts, seeds and soya.
Clear protein benefits
It helps you hit your protein target
Protein contributes to the growth and maintenance of muscle mass. Each serving of Clear Whey Protein gives you 20g, so it's an easy way to top up your intake if you struggle to get enough from food alone.
It's light and refreshing
A creamy shake can feel heavy straight after a hard session or on a hot day. Clear protein drinks more like squash, so it's easier to get down when you don't fancy a milkshake.
It's low in calories
Clear Whey Protein has fewer than 90 calories per serving, and Clear Whey Electrolyte has less than 50. That makes clear protein a simple way to add protein to your day while you're watching your calories.
There's a version for most diets
There are whey-based options for vegetarians and plant-based options for vegans, plus versions with collagen, electrolytes or extra calories, so you can match your shake to your goal.
Clear protein side effects
Clear protein is safe for most people as part of a balanced diet. Any side effects tend to be mild and are usually down to having too much at once or an intolerance to one of the ingredients.
Bloating or an upset stomach
Drinking a large volume of anything can leave you feeling bloated, and some people find certain proteins harder to digest. Clear whey is made from milk, so it may not suit you if you're sensitive to lactose. If you're new to protein supplements, build up gradually rather than adding several servings a day straight away.
Kidney and liver health
Some early research raised concerns about high-protein diets and the kidneys and liver. A review of trials in healthy adults found that higher-protein diets didn't adversely affect kidney function,5 and an expert commentary concluded that claims of kidney and liver harm from whey protein supplements are unsubstantiated.6 If you have a kidney or liver condition, speak to your GP before increasing your protein intake.
How much clear protein should I take?
Follow the serving size on the label, because it differs between products. Here's what each product page recommends:
- Clear Whey Protein: 25g (about 1 scoop) mixed with 400ml of cold water.
- Clear Whey Splash of Flavour: 28g (about 1 scoop) mixed with 400ml of cold water.
- Clear Whey Protein + Collagen: 25g (about 1 scoop) mixed with 400ml of cold water.
- Clear Whey Mass Gainer: 136g (about 2½ scoops) mixed with 600ml of water.
- Clear Whey Electrolyte: 1 scoop (15g) mixed with 200-300ml of cold water.
- Clear Vegan Protein: 16g (about 1½ scoops) mixed with 350ml of cold water.
- Clear Protein Superblend: 24g (about 2½ scoops) mixed with 350ml of cold water.
- Clear Collagen Protein Powder: 21g (about 1 scoop) added to 200ml of water.
How many servings you have in a day depends on how much protein you need to reach your daily target. After shaking, wait for the natural foam to settle before you drink it.
Clear protein recipes
You can do a lot more with clear protein than shake it with water. Try these, and swap in whichever flavour you have.
Clear whey mojitos
Clear Whey Mojitos 2 Ways
Protein slushies
Clear whey jelly sweets
Clear Whey Jelly Sweets
Vimto® ice lollies
Fruity Vimto® Ice Lollies
Clear protein popsicles
FAQs
Is clear protein good for you?
Yes. Clear protein is simply another way to get the protein your body needs, and protein contributes to the growth and maintenance of muscle mass. Have it alongside a varied, balanced diet.
Is clear whey as good as normal whey?
Clear whey and normal whey are both made from milk protein. Clear Whey Protein gives you 20g of protein per serving, so the main difference is texture and taste rather than how much protein you get.
When should I drink clear protein?
Whenever suits you best. After training is popular, but having protein spread across the day matters more than exact timing, so it works just as well between meals or on rest days.
Can you drink clear protein without working out?
Yes. Everyone needs protein every day, whether or not they train, and clear protein is a convenient way to top up your intake.
Is clear protein vegan?
Clear whey isn't vegan, because whey comes from milk, but it is suitable for vegetarians. Clear Vegan Protein and Clear Protein Superblend are suitable for vegans.
Can you have clear whey if you're lactose intolerant?
It depends how sensitive you are. Whey protein isolate is filtered to remove most of the lactose, but it still comes from milk. If you react to even small amounts of lactose, a plant-based option such as Clear Vegan Protein is the safer choice.
Will clear protein make me gain weight?
Only if it takes you over your daily calorie needs. Weight gain comes from eating more calories than you burn, from any source. Most clear proteins have under 90 calories per serving, while Clear Whey Mass Gainer is designed to help you gain weight.
Take home message
Clear protein gives you the protein of a shake in a light, fruity drink. Choose Clear Whey Protein for an everyday low-calorie protein boost, Clear Whey Mass Gainer if you're bulking, a collagen blend if you'd like vitamin C and collagen too, or Clear Vegan Protein if you're vegan.
Originally from London, Monica graduated with a degree in Philosophy from the University of Leeds, where she honed her writing skills at a popular student news website and discovered her passion for weight training. Now, she’s proud to combine her love of fitness with her talent for storytelling. Outside of work, Monica enjoys cooking, exploring new restaurants, and discovering scenic walking routes.
References
- Tarnopolsky, M. A. (2008). Building muscle: nutrition to maximize bulk and strength adaptations to resistance exercise training. European Journal of Sport Science, 8(2), 67-76.
- Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular weight loss strategies: a review of four weight loss techniques. Current Gastroenterology Reports, 19(12), 1-4.
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
- Majchrzak, D., Singer, I., Männer, M., Rust, P., Genser, D., Wagner, K. H., & Elmadfa, I. (2006). B-vitamin status and concentrations of homocysteine in Austrian omnivores, vegetarians and vegans. Annals of Nutrition and Metabolism, 50(6), 485-491.
- Devries, M. C., Sithamparapillai, A., Brimble, K. S., Banfield, L., Morton, R. W., & Phillips, S. M. (2018). Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. The Journal of Nutrition, 148(11), 1760-1775.
- Reis, C. E. G. (2021). Discussion of “Whey protein supplementation and its potentially adverse effects on health: a systematic review”: unsubstantiated claims of adverse effects of whey protein supplementation on human kidney and liver function. Applied Physiology, Nutrition, and Metabolism, 46(1), 90-91.
