Sparkling Protein Water Keeps Selling Out at Costco—but Can It Really Boost Weight Loss?
Learn how the fizzy drink differs from traditional protein shakes
When you think about protein-rich foods for weight loss, you probably think of chicken, Greek yogurt or even protein shakes. Sparkling water likely doesn’t come to mind, but that could be changing. Traditionally seen as a refreshing drink without much nutritional value, the beverage got an upgrade when sparkling protein water hit the scene.
The internet can’t get enough of a sparkling clear protein drink called Genius Gourmet, which has 30 grams of protein, zero sugar and 130 calories in fruity flavors like blue raspberry lemonade. In fact, it’s so popular that it keeps selling out at Costco and has fans on TikTok singing the drink’s praises. But can sparkling protein water actually help with weight loss? We spoke to an expert to find out.
What is sparkling protein water?
“Sparkling protein water is carbonated water that also provides protein, giving you hydration along with a nutritional boost,” says Erin Barnett, PhD, nutrition and metabolic biochemistry expert and Director of Product Innovation and Scientific Affairs at Shaklee Corporation.
Woman's World Answers
Typically this type of drink contains a form of whey protein isolate that dissolves into the fizzy water without a gritty or chalky texture that some protein powders may have. Shaklee, which is releasing its own sparkling protein water with 40 grams of protein this fall, uses a “premium fraction of whey [protein] called BLG (beta-lactoglobulin) that dissolves easily in water, stays clear and doesn’t get gritty or cloudy,” explains Barnett.
Because of the unique type of whey protein isolate used in most store-bought sparkling water drinks, trying to whip up your own version at home likely won’t provide the same smooth, non-gritty texture, Barnett adds. (Learn more about the best protein powder for weight loss here.)
How sparkling protein water differs from protein shakes
With some sparkling protein waters offering 30 to 40 grams of protein per can, they may remind you of more traditional protein shakes that many people use to support muscle health and boost weight loss. But the two beverages actually function differently.
“It really depends on the product, but most sparkling protein drinks are slightly lower in calories than protein shakes, and many are sugar-free or have zero grams of added sugar,” says Barnett.
Outside of sugar content, Barnett notes that the type of protein used in sparkling waters versus shakes can also affect the texture and taste of the drink.
“Sparkling protein drinks are usually made with whey protein isolates that have a neutral taste and dissolve easily, making them perfect for light, refreshing drinks,” says Barnett. “Protein shakes, on the other hand, are often made with plant-based proteins like pea or soy, which don’t dissolve as easily. They can form tiny particles in a sparkling water drink, making it look cloudy or milky, feel thicker or chalky and sometimes give a stronger taste.”
In other words, if you’re craving a richer, more shake-like texture, opt for a protein shake. If you’re in the mood for something light and fizzy, sparkling protein water is a better bet. “Both deliver high-quality protein, but the experience is very different,” Barnett says.
Can sparkling protein water help with weight loss?
Protein shakes have long been used to curb cravings and boost weight loss, but can sparkling protein water offer similar benefits? In short, yes. Barnett shares five key reasons:
- It keeps you satisfied. “Protein is naturally filling,” says Barnett. “It helps you feel full for longer and helps reduce the urge to snack between meals.”
- It reduces cravings. “Along with keeping you full, protein can also help curb cravings,” says Barnett.
- It supports lean muscle. “Protein provides the building blocks your body needs to build and maintain muscle,” Barnett explains. “Muscle helps keep your metabolism running efficiently, and maintaining lean muscle mass while losing weight can help prevent the usual slowdown in calorie burn that often comes with weight loss.”
- It boosts calorie burn. “Protein has a higher thermic effect, meaning your body burns more calories when you digest protein than when you digest fat and carbs,” says Barnett.
- It’s convenient. “It’s an easy, on-the-go way to increase your protein intake without adding extra calories or unhealthy ingredients that often come with snacks,” says Barnett.
The bottom line
At the end of the day, sparkling protein water is not a weight loss cure. Barnett emphasizes that it shouldn’t replace protein from whole foods, but it can be a helpful swap for drinks like soda or sugary juices, especially for those focused on weight loss.
“Whole foods are always important because they give you more than just protein, they also provide fiber, vitamins, minerals and other nutrients,” says Barnett. “Sparkling protein is a convenient way to boost your protein intake during the day. Think of it as an afternoon pick-me-up or pair it with a meal that’s lighter in protein. You can even swap your regular sparkling water for it to get a little extra nutrition without any added hassle.”
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