For better or worse, TikTok has become a hotbed for nutrition trends. While some of these trends are noteworthy, many are reinforcing unhealthy advice.
Among the latest trends is the “protein soda” trend, which may have been inspired by the Hulu reality show “Secrets of Mormon Wives.”
This trend combines pre-made protein drinks with soda. The idea is that this combination creates a delicious, protein-rich drink.
Some people think protein soda tastes bad, while others think it tastes good. But the real question is, is this trend healthy?
Here’s my take on protein soda as a nutritionist: Share whether it aligns with healthy eating recommendations and supports a balanced diet.
What is protein soda?
Protein soda contains two main components: a ready-made protein drink and a variety of sodas.
The trend started with a viral video created by a TikTok user. rebecca gordon and Sadie Reeves.
In the video, the two women drink Fountain Diet Coke over ice and add a bottle of Fairlife’s Core Power Vanilla High Protein Milkshake, which they label as “Protein Diet Coke.”
Many TikTokers say this original combo tastes like an ice cream float.
“Honestly, it’s not bad,” Reeves said after taking a few sips.
This trend is gaining momentum thanks to these and other TikTok influencers who support this trend and share their creative take on this drink.
Variations on this trend include vanilla protein shake and orange soda and chocolate protein shake and cola.
The concoction quickly became popular on social media as the high-protein food craze continues.
@sadiereeves2.0 Welcome to Utah @Rebecca Gordon #Utah #diet coke #Protein Diet Coke #SadieReeves #foryoupage #fyp ♬ Someone Said Hip Opera – Rat & Christina Aguilera
Protein is personal
Daily protein intake should meet individual needs. These vary depending on your 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).
However, some research suggests that older people may need more protein than this to prevent age-related muscle loss (1).
Active people, especially those who train intensely or are trying to lose weight, may also need more protein (2). Approximately 1.2 to 2.0 grams per kilogram of body weight is recommended to aid muscle repair and growth (2).
In addition to building, repairing, and maintaining muscle, consuming protein has the following benefits:
- Helps you feel full for longer and supports healthy weight management (1).
- Regulates hormones and enzymes and supports body functions (2).
- Balances fluid and electrolyte levels in the body (2).
Consider your diet, lifestyle, and health goals when aiming for optimal protein intake.
A common misconception is that higher protein intake always means better health.
However, most people should follow the guidelines above. Alternatively, eat about 2-3 meals a day and aim for about 25-30 grams of protein per meal (1).
Too much protein can tax the kidneys and create imbalances with other nutrients, such as:
- carbohydrates
- fat
- fiber
track protein intake MyFitnessPal app Helps you check your daily protein levels and adjust if necessary.
If you have medical concerns, such as kidney disease, or need additional support, talk to your dietitian about how much protein you should be getting. This helps avoid potential side effects of having too much or too little protein.
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Pros and cons of protein soda
Some TikTokers say that by adding protein to diet soda, you can get a protein and caffeine boost in one simple drink.
But is this the healthiest way to get your protein and caffeine?
In short, it’s not. But here’s a breakdown of the pros and cons.
Strong Points
One of the main benefits of protein soda is its convenience. A quick and easy way to increase your protein intake on the go.
Diet soda has fewer calories than sugary drinks. Paired with a low-calorie protein shake, it can help you maintain your daily calorie goal.
Carbonation also helps hide the unpleasant texture of thick protein drinks.
Cons
On the downside, protein sodas and most other liquid foods aren’t as filling as whole foods, and may not keep you feeling full for long (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 be harmful to your health.
Sugar-related health risks include chronic diseases (4), like:
- type 2 diabetes
- heart disease
- certain cancers
Therefore, people who drink soda regularly should keep their intake to less than one serving per week (4).
Although people tend to think that diet soda is healthier, researchers have linked diet soda to potential harms, especially from artificial sweeteners (5).
The World Health Organization (WHO) currently recommends avoiding artificial sweeteners for weight management and disease prevention (6).
Latest research suggests they may be bad for our gut, heart, and metabolic health (7).
More research is needed to understand their long-term effects, but it may be best to avoid them.
Use protein supplements sparingly
Protein shakes, bars, and powders are convenient protein alternatives. However, they should be considered as an occasional supplement rather than a dietary staple. Choose wisely, considering nutrition and ingredients.
These highly processed foods are often lacking in fiber, vitamins, minerals, and other healthy compounds.
Overall, whole foods are generally filling, nutritious, and promote better long-term eating habits.
Protein soda: the nutritionist’s verdict
Protein sodas, while appealing to some people, aren’t exactly a healthy trend.
Personally, I don’t drink protein soda.
In fact, I generally avoid drinking soda, whether it’s with meals or on a regular basis. When I want a bubbly drink, I choose seltzer water with 100% fruit juice.
I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options such as beans, nuts, and whole and sprouted grains.
If I were a meat eater, I would choose whole foods over protein shakes for added nutritional value.
In addition to plant-based options, you may want to include animal-based foods such as:
- chicken breast
- grilled salmon
- boiled egg
If you want to increase your protein intake, cut out the soda and try MyFitnessPal’s free high protein diet plan. Provides guidance on achieving your protein goals through a balanced, healthy diet.
Other nutritionists’ thoughts on 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 Bassbaum, M.S., RD, says protein sodas are “disgusting.” She called it unnecessary chemicals poured over the ice. “I drink a latte and scrambled eggs every day for protein and caffeine,” says Basbaum.
If you’re looking to increase your protein intake, try this trend, says Joanna Gregg, RD. Don’t expect it to support your health goals.
“Overall, would I recommend this? No. Do I think I’m building healthy habits? Not much. Is this the worst TikTok trend I’ve ever seen? Nearby “I don’t even have one,” she says.
After all, whole foods are the ideal protein choice for nutritional and health benefits.
Final thoughts: Are protein sodas here to stay?
Protein sodas may be a fun and convenient way to increase your protein intake, but approach this trend with caution.
MyFitnessPal dietitians, including myself, agree that most healthy adults are safe to try this trend. However, adding protein soda to your regular diet is not recommended.
To spot incomplete health information on social media, check it with trusted sources and verified experts like doctors and nutritionists.
Overall, we must consciously prioritize a balanced diet over viral trends to promote long-term health.
The post Nutritionist Reacts to TikTok’s New ‘Protein Soda’ Trend appeared first on MyFitnessPal Blog.
