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For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these changes deserve attention, but many promote bad health advice.
The latest flop includes the “protein soda” trend, which likely originated from Hulu’s reality show, “The Secret Lives of Mormon Wives.”
This variation combines a pre-made protein drink with soda. The idea is that this combination creates a tasty protein-rich drink.
Some may think that protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy?
As a dietitian, here’s my take on protein soda. I will share if it is suitable for healthy eating tips and if it supports a balanced diet.
What is Protein Soda?
Protein sodas come in two main categories: pre-made protein drinks and different sodas.
The trend was sparked by viral videos made by TikTok users including Rebecca Gordon and Sadie Reeves.
In their video, the two women found an iced Diet Coke and added it to a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake, labeling it “Diet Protein Coke.”
Many TikTokers say that the original combo tastes like an ice cream float.
“Honestly, not bad,” Reeves said after a few sips.
The trend has gained traction thanks to these and other TikTok influencers who support and share their creative take on the drink.
Variations on this recipe include a vanilla protein shake with orange soda or a chocolate protein shake with cola.
This combination appeared on social media during the ongoing interest in protein-rich foods, increasing its popularity.
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Protein Is Personal
Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.
For the average adult who gets little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1).
But some research suggests that adults may need more protein than this to prevent age-related muscle loss (1).
Active people, especially those who do intense exercise or want to lose weight, may also need more protein (2). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2).
In addition to building, repairing, and maintaining muscle, protein intake is beneficial for:
- Helping you feel full longer, which supports healthy weight management (1).
- Regulation of hormones and enzymes, supporting body functions (2).
- Balancing fluid and electrolyte levels in your body (2).
When aiming for the best protein intake, consider your diet, lifestyle, and health goals.
A common misconception suggests that high protein intake always equates to better health outcomes.
But, most people should follow the above guidelines. Or, aim to eat about two to three meals each day, each providing 25-30 grams of protein (1).
Too much protein overloads the kidneys and can lead to imbalances in other nutrients such as:
- Carbohydrates
- Fat
- Fiber
Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust as needed.
If you have any health concerns, such as kidney disease, or want more help, see a dietitian about how much protein you should be eating. This will help you avoid side effects from too much or too little protein.
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Pros and Cons of Protein Soda
Some TikTokers say that by adding protein to a diet soda, they get a boost of protein and caffeine in one simple drink.
Is this the healthiest way to consume protein and get your caffeine fix, though?
In short, not really. But here is a breakdown of the pros and cons.
The benefits
One of the main benefits of protein soda is convenience. It provides a quick and easy way to increase your protein intake on the go.
Diet sodas are lower in calories than sugar-sweetened beverages. They can help you stay within your daily calorie goals if you include low-calorie protein.
Carbonation can also help mask the unpleasant texture of thick protein drinks.
Cons
On the downside, protein shakes and most liquid foods probably won’t fill you up as much or as much as whole foods (3). This can lead to increased hunger and overeating.
Also, protein shakes and sodas often have added sugar or artificial sweeteners. These are used to improve taste but can harm health.
Health risks associated with sugar include chronic diseases (4), such as:
- Type 2 diabetes
- Heart attack
- Some cancers
So, regular soda drinkers should keep it below one serving per week (4).
People often think that diet soda is healthier, but researchers also link diet soda to potential harm, especially with sweeteners (5).
The World Health Organization (WHO) now recommends avoiding sugar-sweetened beverages for weight management or disease prevention (6).
New research suggests they are bad for our gut, heart, and metabolic health (7).
We need more studies to know their long-term effects, but it may be better to avoid them.
Use protein supplements sparingly
Protein shakes, bars, and powders can provide a convenient protein alternative. But it should be considered an occasional supplement, not a diet. Choose wisely based on their nutrition and ingredients.
These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds.
In general, whole foods are generally more filling and nutritious, promoting better long-term eating habits.
Protein Soda: The Dietitian’s Verdict
Protein sodas, while appealing to some, are slow to become a healthy trend.
Personally, I wouldn’t drink protein soda.
In fact, I choose not to drink soda in general, whether it’s diet or regular. I prefer seltzer water with a splash of 100% fruit juice when I crave a fizzy drink.
I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy plant-based protein options like beans, nuts, and whole grains.
If I were a meat eater, I would still choose whole food sources when it comes to protein shakes for their added nutritional value.
I would include plant-based options and animal-based foods such as:
- Chicken breast
- Grilled fish
- Hard boiled eggs
If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet. It provides guidance on achieving your protein goals through a healthy balanced diet.
Other Dietitians Take Protein Soda Replacements
Other MyFitnessPal diets also favor lean, whole-food protein sources. They recommend that you don’t rely on protein soda drinks for your regular protein intake.
Katherine Basbaum, MS, RD, says protein soda “sounds awful.” She pointed out that unnecessary chemicals were added to the ice. “I would have a latte and scrambled eggs every day to get my protein and my caffeine,” says Basbaum.
Joanna Gregg, RD, says go ahead and try this trend if you want to up your protein intake. Just don’t expect it to support your health goals.
“Overall, would I ever recommend this? No. Do I think it’s building healthy habits? Not really. Is it the worst TikTok trend I’ve ever seen? Not even close,” she said.
Ultimately, whole foods are the best protein choice for nutrition and health benefits.
Final thoughts: Is protein soda here to stay?
Protein soda can be a fun and convenient way to increase your protein intake but approach this trend with caution.
MyFitnessPal doctors, myself included, agree that it’s okay for most healthy adults to try this trend. But we don’t recommend adding protein powder to your regular diet.
To find health information on social networks, cross-check with trusted sources or certified experts, such as doctors and nutritionists.
In general, to promote long-term health, prioritize a careful, balanced diet above viral changes.
The post Nutritionist Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal Blog.