For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these trends deserve attention, but many promote bad health advice.
Among the latest trends is the “protein soda” trend, which is likely inspired by the Hulu reality show, “Secret Lives of Mormon Wives.”
This trend combines a ready-made protein drink with soft drinks. The idea is that this combination creates a tasty, protein-rich drink.
Some might think protein sodas sound horrible, while others think they sound delicious. But the real question is: is this trend healthy?
As a dietician, this is my opinion on protein drinks. I will share if it aligns with healthy eating recommendations and supports a balanced diet.
What is protein soda?
Protein drinks include two main components: pre-prepared protein drinks and various soft drinks.
The trend has taken off from viral videos created by TikTok users including Rebecca Gordon and Sadie Reeves.
In their videos, both women took a fountain of Diet Coke with ice and added a bottle of Fair Life’s Core Power Vanilla High Protein Milkshake, labeling it “Diet Coke with Protein.”
Many TikTokers say that this original combination tastes like ice cream floats.
“Honestly, it’s not bad,” Reeves said after a few sips.
The trend has gained traction thanks to these and other TikTok influencers endorsing it and sharing creative versions of the drink.
Variations on this trend include the vanilla protein shake with orange soda or the chocolate protein shake with cola.
This concoction emerged on social media during the current craze for high-protein foods, increasing its popularity.
@sadiereeves2.0 welcome to Utah @Rebecca Gordon #Utah #dietcoke #proteindietcoke #sadiereeves #foryoupage #fyp ♬ Did someone say HipOpera? – Latto and Christina Aguilera
Protein is personal
Your daily protein intake should meet your individual needs. These vary depending on age, activity level, and health conditions.
For an average adult who does little physical activity, the recommended daily 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 doing intense workouts or looking to lose weight, may also need more protein (2). The recommendation is 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2).
Beyond building, repairing and maintaining muscles, protein intake is beneficial for:
- Help you feel fuller for longer, which promotes healthy weight management (1).
- Regulating hormones and enzymes, supporting body functions (2).
- Balance fluid and electrolyte levels in your body (2).
When looking for optimal protein intake, consider your diet, lifestyle, and health goals.
Common misconceptions suggest that higher protein intake always equals better health outcomes.
But most people should follow the guidelines mentioned above. Or try eating two to three meals a day, each providing 25 to 30 grams of protein (1).
Too much protein can strain the kidneys and cause imbalances with other nutrients such as:
- carbohydrates
- Fats
- Fiber
Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust them as necessary.
If you have any medical problems, such as kidney disease, or want additional help, consult a dietitian about how much protein you should consume. This will help avoid possible side effects from too much or too little protein.
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Pros and cons of protein drinks
Some TikTokers say that by adding protein to diet sodas, they get a boost of protein and caffeine in a simple drink.
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.
Advantages
One of the main advantages of protein drinks is their convenience. Offers a quick and easy way to increase your protein intake while traveling.
Diet sodas have fewer calories than sugary drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.
Carbonation could also help mask the unpleasant texture of thicker protein drinks.
Cons
On the downside, protein sodas and most other liquid foods probably won’t fill you up as much or for as long as whole foods (3). This could lead to increased hunger and overeating.
Additionally, protein shakes and sodas often have added sugars or artificial sweeteners. They are used to improve flavor, but can be harmful to health.
Sugar-related health risks include chronic diseases (4), such as:
- type 2 diabetes
- heart disease
- Certain cancers
Therefore, regular soft drink consumers should keep their consumption below one serving per week (4).
People often assume that diet sodas are healthier, but researchers also link them to possible harm, especially from artificial sweeteners (5).
The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6).
More recent research suggests they may be harmful to our gut, heart, and metabolic health (7).
We need more studies to understand their long-term effects, but it may be best to avoid them.
Use protein supplements in moderation
Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement, not a staple. Choose them wisely for their nutrition and ingredients.
These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds.
In general, whole foods tend to be more filling and nutritious, which promotes better dietary habits in the long term.
Protein soda: a dietitian’s verdict
Protein soft drinks, although attractive to some, are not a healthy trend.
Personally, I wouldn’t drink protein soda.
In fact, I choose not to drink soda in general, whether diet or regular. I opt for mineral water with a splash of 100% fruit juice when I’m craving a bubbly drink.
I also prefer to get my proteins from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.
If I were a carnivore, I would still choose whole food sources over protein shakes for their added nutritional value.
It would include plant-based options in addition to animal-based foods such as:
- Chicken breast
- baked salmon
- hard boiled eggs
If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high protein diet plan. Provides guidance to achieve your protein goals through healthy, balanced meals.
What other dietitians think about the protein soda trend
Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend not relying on protein sodas for regular protein intake.
Katherine Basbaum, MS, RD, says protein soda “sounds gross.” He called it unnecessary chemicals dumped on ice. “Any day I would have a latte and scrambled eggs to get my protein and caffeine fix,” Basbaum says.
Joanna Gregg, RD, says to go ahead and try this trend if you want to increase your protein intake. Just don’t expect it to support your health goals.
“Overall, would I ever recommend this? No. Do I think it is developing healthy habits? Not precisely. Is this the worst TikTok trend I’ve ever seen? “Not even close,” he says.
Ultimately, whole foods are the ideal protein option for nutritional 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 approach this trend with caution.
MyFitnessPal dietitians, including me, agree that it’s okay for most healthy adults to try this trend. But we do not recommend adding protein soda to your regular diet.
To spot incomplete health information on social media, check with trusted sources or verified experts, such as doctors and dieticians.
In general, to promote long-term health, prioritize mindful, balanced eating over viral trends.
The post Dietitian Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal blog.
