For better or worse, TikTok has become a hotbed for nutrition trends. Some of these trends are worthy of attention, but many promote poor health advice.
One of the latest fashion trends is the “protein soda” trend, which may have been inspired by the Hulu reality show “The Secret Life of Mormon Wives.”
This trend combines pre-made protein drinks with sparkling water. The idea is that this combination creates a delicious and protein-rich drink.
Some people may think protein soda sounds terrible, while others may think it sounds delicious. But the real question is, is this trend healthy?
As a nutritionist, this is my opinion on protein sodas. I will share whether it meets healthy eating recommendations and supports a balanced diet.
What is protein soda?
Protein soda consists of two main ingredients: prepared protein drinks and various sodas.
The trend started with viral videos created by TikTok users like Rebecca Gordon and Sadie Reeves.
In their video, both women drink a Diet Coke with ice, add a bottle of Fair Life’s Core Power Vanilla Protein Shake, and label it a “Protein Diet Coke.”
Many TikTok users said the original combination tasted like ice cream.
“Honestly, it’s not bad,” Levi said after a few sips.
The trend gained traction as these and other TikTok influencers endorsed and shared their ideas for the drink.
Variations on this trend include a vanilla protein shake with orange soda or a chocolate protein shake with cola.
The concoction has appeared on social media amid the ongoing craze for high-protein foods, further bolstering its popularity.
@sadiereeves2.0 Welcome to Utah @Rebecca Gordon #Utah #dietcoke #Proteindietcoke #sadiereeves #foryoupage #fyp ♬ Someone said HipOpera – Latto and Christina Aguilera
Protein is personal
Your daily protein intake should meet your individual needs. These vary based on age, activity level and health.
For the average adult with little physical activity, the recommended dietary allowance (RDA) is approximately 0.8 grams of protein per kilogram of body weight (1).
But some research suggests that older adults may need more protein than this to help prevent muscle loss with age (1).
Active people, especially those who engage in strenuous exercise or aim to lose weight, may also need more protein (2). Approximately 1.2 to 2.0 grams per kilogram of body weight is recommended to help repair and grow muscle (2).
In addition to building, repairing, and maintaining muscle, protein intake also benefits:
- Supports healthy weight management by helping you feel fuller longer (1).
- Regulates hormones and enzymes to support body functions (2).
- Balances fluid and electrolyte levels in the body (2).
When targeting optimal protein intake, consider your diet, lifestyle and health goals.
It’s a common misconception that higher protein intake always equals better health outcomes.
However, most people should adhere to the above guidelines. Alternatively, aim to eat two to three meals a day, each providing about 25-30 grams of protein (1).
Too much protein can stress the kidneys and cause imbalances with other nutrients, such as:
- carbohydrate
- Fat
- fiber
Tracking your protein intake using the MyFitnessPal app can help you check your daily protein levels and make adjustments as needed.
If you have any health problems, such as kidney disease, or need extra help, talk to a nutritionist to find out how much protein you should be eating. This will help avoid the potential side effects of too much or too little protein.
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Pros and Cons of Protein Soda
Some TikTok users say that by adding protein to diet soda, they can get more protein and caffeine in a simple drink.
But is this the healthiest way to consume protein and get your caffeine fix?
In short, not really. But here’s a breakdown of the pros and cons.
advantage
One of the main advantages of protein soda is its convenience. It provides a quick, easy way to increase your protein intake on the go.
Diet soda has fewer calories than sugary drinks. If you combine them with a low-calorie protein shake, it can help you stay on track with your daily calorie goals.
Carbonation can also help mask the unpleasant texture of thick protein drinks.
shortcoming
The downside is that protein sodas and most other liquid foods may not keep you feeling full for as long or as long as whole foods (3). This may lead to increased hunger and overeating.
Additionally, protein shakes and sodas often have added sugar or artificial sweeteners. These are used to improve taste but may be harmful to health.
Sugar-related health risks include chronic diseases (4) such as:
- type 2 diabetes
- heart disease
- certain cancers
Therefore, people who regularly drink soda should limit their intake to less than one serving per week (4).
Diet soda is often thought to be healthier, but researchers have also linked diet soda to potential harm, especially from artificial sweeteners (5).
The World Health Organization (WHO) now recommends against the use of artificial sweeteners for weight management or disease prevention (6).
New research suggests they may be harmful to our gut, heart, and metabolic health (7).
We need more research to understand their long-term effects, but they are best avoided.
Use protein supplements with caution
Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement rather than a dietary staple. Choose them wisely regarding nutrients and ingredients.
These highly processed foods often lack fiber, vitamins, minerals and other healthy compounds.
Overall, whole foods are generally more filling and nutritious, helping to promote better long-term eating habits.
Protein sodas: Nutritionist’s verdict
Protein sodas, while appealing to some, haven’t yet become a health trend.
Personally, I wouldn’t drink protein soda.
In fact, I generally choose not to drink soda, diet or regular. When I want a sparkling drink, I opt for sparkling water with 100% juice.
I also prefer to get my protein from lean, whole foods. As a vegetarian, I love protein-rich plant-based foods like beans, nuts, whole grains, and sprouted grains.
If I were a meat eater, I would still choose whole foods over protein shakes for added nutritional value.
I would include plant foods and animal foods such as:
- chicken breast
- grilled salmon
- boiled eggs
If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein meal plan. It provides guidance on achieving your protein goals through a balanced and healthy diet.
What other nutritionists think about the protein soda trend
Other MyFitnessPal nutritionists also prefer lean, whole-food protein sources. They recommend not relying on protein soda drinks for regular protein intake.
Katherine Basbaum, MS, RD, says protein soda “sounds disgusting.” She called it unnecessary chemicals being poured on the ice. “I drink a latte and scrambled eggs every day for protein and caffeine,” Bussbaum says.
Registered dietitian Joanna Gregg says if you want to increase your protein intake, try this trend. Just don’t count on it supporting your health goals.
“Overall, would I recommend this? No. Not really. Is this the worst TikTok trend I’ve ever seen? Not even close,” she said.
Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.
Final thoughts: Are protein sodas here to stay?
Protein sodas can be a fun and convenient way to increase your protein intake, but be cautious about this trend.
MyFitnessPal nutritionists, myself included, agree that most healthy adults can try this trend. But we don’t recommend adding protein soda to your daily diet.
To spot sketchy health information on social media, cross-check with trusted sources or verified experts, such as doctors and nutritionists.
Overall, to promote long-term health, mindful, balanced eating should be prioritized over viral trends.
The post Nutritionists react to TikTok’s new “protein soda” trend appeared first on the MyFitnessPal blog.
