For better or worse, TikTok has become a hotbed of nutrition trends. While some of these trends are worth noting, many promote unhealthy advice.
Among the latest fads is the “protein soda” trend, which appears to have been inspired by the Hulu reality show “Secret Lives of Mormon Wives.”
This trend combines pre-made protein drinks with soda. The idea is that this combo creates a delicious, protein-rich drink.
Some people may think protein soda sounds terrible, while others may think it tastes delicious. But the real question is whether this trend is healthy.
As a nutritionist, here is my opinion on protein sodas. I will share how it aligns with healthy eating recommendations and supports a balanced diet.
What is Protein Soda?
Protein sodas include two main components: premade protein drinks and various sodas.
The trend started with viral videos created by TikTok users, including: Rebecca Gordon and Sadie Reeves.
In the video, both women drink Diet Coke over ice and add a bottle of Fair Life’s Core Power Vanilla High Protein Milkshake, labeling it their “Protein Diet Coke.”
Many TikTokers say this original combo tastes like an ice cream float.
“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 their creative interpretations of the drink.
Variations on this trend include a vanilla protein shake with orange soda or a chocolate protein shake with cola.
The mixture appeared on social media during the ongoing craze for high-protein foods, further boosting its popularity.
@sadiereeves2.0 Welcome to Utah @Rebecca Gordon #Utah #diet coke #Protein Diet Coke #SadieReeves #foryoupage #fyp ♥ Did someone say HipOpera – Latto & Christina Aguilera
Protein is personal
Daily protein intake should meet individual needs. This depends on your age, activity level and health status.
For the average adult with little physical activity, the recommended dietary allowance (RDA) is approximately 0.8 g of protein per kg of body weight (1).
However, some research suggests that older people may need more protein than this to prevent muscle loss as they age.1).
Active people, especially those who engage in intense exercise or aim to lose weight, may need more protein.2). The recommended amount to help with muscle recovery and growth is approximately 1.2 to 2.0 grams per kilogram of body weight (2).
In addition to building, repairing, and maintaining muscle, eating protein provides the following benefits:
- Helps maintain a feeling of fullness for a long time and helps with healthy weight management (1).
- Regulates hormones and enzymes, supports body functions (2).
- Balances fluid and electrolyte levels in the body (2).
When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.
A common misconception is that higher protein intake always leads to better health outcomes.
However, most people should follow the guidelines mentioned above. Alternatively, aim for 2-3 meals per day. Provides approximately 25 to 30 grams of protein at each meal (1).
Too much protein can put a strain on your kidneys and cause imbalances with other nutrients, such as:
- carbohydrate
- province
- fiber
Track your protein intake. MyFitnessPal App It can help you check your daily protein levels and adjust as needed.
If you have a medical condition, such as kidney disease, or need additional help, talk to a nutritionist about how much protein you should consume. This will help you avoid the side effects that can result from too much or too little protein.
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Pros and Cons of Protein Soda
Some TikTokers say adding protein to diet soda can give you a boost of protein and caffeine in one simple drink.
But is this the healthiest way to get your protein and caffeine?
Simply put, that’s not really the case. But here are the pros and cons.
merit
One of the main advantages of protein soda is its convenience. It provides a quick and easy way to increase your protein intake on the go.
Diet sodas have fewer calories than sugar-sweetened beverages. Pairing it with a low-calorie protein shake may help you maintain your daily calorie goal.
Carbonation can also help mask the unpleasant texture of thick protein drinks.
disadvantage
The downside is that protein sodas and most other liquid foods likely won’t keep you full as much or for as long as whole foods (3). This can increase hunger and overeating.
Additionally, protein shakes and sodas often contain added sugar or artificial sweeteners. Although it is used to improve taste, it can pose health risks.
Sugar-related health risks include chronic diseases (4), such as:
- type 2 diabetes
- heart disease
- certain cancers
Therefore, people who drink regular soda should keep their intake to less than once per week (4).
People often think of diet soda as healthier, but researchers also link diet soda to potential risks, especially from artificial sweeteners (5).
The World Health Organization (WHO) now recommends against using artificial sweeteners for weight management or disease prevention.6).
Latest research suggests it may be bad for your gut, heart, and metabolic health.7).
More research is needed to determine the long-term effects, but it’s best to avoid it.
Use protein supplements sparingly
Protein shakes, bars, and powders can provide convenient protein alternatives. However, this should be considered a temporary supplement rather than a diet staple. Choose wisely by considering nutrition and ingredients.
These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds.
Overall, whole foods promote better long-term eating habits because they are generally more filling and nutritious.
Protein Soda: A Nutritionist’s Verdict
Protein sodas may be appealing to some, but they’re not enough to be a healthy trend.
Personally, I would not drink protein sodas.
In fact, I choose not to drink soda in general, diet or regular. When I want a bubbly drink, I choose sparkling water with 100% fruit juice.
I also prefer to get my protein from whole food sources that are low in fat. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, whole grains, and sprouted grains.
If I were a meat eater, I would choose whole food sources over protein shakes for added nutritional value.
I would include the following plant and animal foods:
- chicken breast
- grilled salmon
- hard boiled eggs
If you’re looking to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet plan. Provides guidance on how to achieve your protein goals through a balanced, healthy diet.
What other nutritionists say about the protein soda trend
Other MyFitnessPal nutritionists also prefer lean, whole-food protein sources. They recommend not relying on protein soda drinks for your regular protein intake.
Katherine Basbaum, MS, RD says protein soda “sounds disgusting.” She called it unnecessary chemicals poured on ice. “I have a latte and scrambled eggs any time I want to get some protein and caffeine,” says Basbaum.
Joanna Gregg, RD, says to go ahead and try this trend if you’re looking to increase your protein. Just don’t expect it to support your health goals.
“Overall, would I recommend this? no. Do you think it’s about developing healthy habits? no way. Is this the worst TikTok trend I’ve seen? “It’s not even close,” she says.
Ultimately, whole foods are the ideal protein choice for their nutritional and health benefits.
Final Thoughts: Will protein sodas be here to stay?
Protein sodas can be a fun and convenient way to increase your protein intake, but this trend should be approached with caution.
MyFitnessPal nutritionists, including myself, agree that it’s okay for most healthy adults to try this trend. However, we do not recommend adding protein soda to your regular diet.
If you’re looking for general health information on social media, cross-check it with trusted sources or vetted experts, such as doctors or nutritionists.
To promote overall long-term health, prioritize mindful, balanced eating over viral trends.
The post Nutritionist Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal Blog.
