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For better or worse, TikTok has become a breeding ground for nutrition trends<\/a>. Some of these trends deserve attention, but many promote bad health advice.<\/p>\n Among the latest fads is the \u201cprotein soda\u201d trend, likely drawing inspiration from the Hulu reality show, \u201cSecret Lives of Mormon Wives.\u201d<\/p>\n This trend combines a pre-made protein drink with soda. The idea is this combo creates a tasty and protein-rich beverage.<\/p>\n Some might think protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy?\u00a0<\/p>\n As a dietitian, here\u2019s my take on protein soda. I\u2019ll share whether it aligns with healthy eating recommendations and supports a balanced diet.<\/p>\n Protein soda includes two main components: pre-made protein drinks and various sodas.\u00a0<\/p>\n The trend has taken off from viral videos created by TikTok users including Rebecca Gordon<\/a> and Sadie Reeves<\/a>.\u00a0<\/p>\n In their videos, both women got a fountain Diet Coke over ice and added a bottle of Fair Life\u2019s Core Power Vanilla High Protein Milk Shake, labeling it \u201cprotein Diet Coke.\u201d<\/p>\n Many TikTokers say this original combo tastes like an ice cream float.<\/p>\n \u201cHonestly, it\u2019s not bad,\u201d Reeves said after a few sips.\u00a0<\/p>\n The trend has gained traction thanks to these and other TikTok influencers who endorse it and share creative takes on the drink.<\/p>\n Variations on this trend include vanilla protein shake with orange soda or chocolate protein shake with cola.\u00a0<\/p>\n This concoction has emerged on social media during the ongoing craze for high-protein foods<\/a>, supercharging its popularity.<\/p>\n Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.<\/p>\n For the average adult getting little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1<\/a>).\u00a0\u00a0<\/p>\n But some research suggests older adults may need more protein than this to help prevent muscle loss with age (1<\/a>).\u00a0<\/p>\n Active people, especially those doing intense workouts or aiming to lose weight, may need more protein as well (2<\/a>). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2<\/a>).\u00a0<\/p>\n Beyond building, repairing, and maintaining muscles, protein intake is beneficial for:<\/p>\n When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.<\/p>\n Common misconceptions suggest that higher protein intake always equates to better health outcomes.\u00a0<\/p>\n But, most people should stick with the guidelines mentioned above. Or, aim to eat about two to three meals daily, each providing around 25\u201330 grams of protein (1<\/a>).<\/p>\n Too much protein<\/a> can strain the kidneys and lead to imbalances with other nutrients like:<\/p>\n Tracking your protein intake with the MyFitnessPal app<\/a> can help you check your daily protein levels and adjust as needed.<\/p>\n If you have any medical concerns, like kidney disease, or want extra help, see a dietitian about how much protein you should eat. This will help avoid potential side effects from too much or too little protein.<\/p>\n When Is Eating High-Protein Eating Too Much Protein? ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n Some TikTokers say that by adding protein to diet soda, they get a boost of protein and caffeine in one simple beverage.<\/p>\n Is this the healthiest way to consume protein and get your caffeine fix, though?\u00a0<\/p>\n In short, not really. But here\u2019s a breakdown of the pros and cons.\u00a0<\/p>\n One of the main advantages of protein soda is its convenience. It offers a quick and easy way to increase protein intake on the go.<\/p>\n Diet sodas are lower in calories than sugar-sweetened drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.<\/p>\n The carbonation could also help mask the unpleasant texture of thicker protein drinks.<\/p>\n On the downside, protein sodas and most other liquid foods likely won\u2019t fill you up as much or for as long as whole foods (3<\/a>). This could lead to increased hunger and overeating.<\/p>\n Also, protein shakes and sodas often have added sugars or artificial sweeteners. These are used to improve taste but may harm health.\u00a0<\/p>\n Sugar-related health risks include chronic diseases (4<\/a>), such as:<\/p>\n So, regular soda drinkers should keep their intake below one serving per week (4<\/a>).\u00a0<\/p>\n People often assume diet soda is healthier, but researchers also link diet sodas to potential harm, particularly from artificial sweeteners (5<\/a>).\u00a0<\/p>\n The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6<\/a>).<\/p>\n Newer research suggests they may be bad for our gut, heart, and metabolic health (7<\/a>).\u00a0\u00a0<\/p>\n We need more studies to grasp their long-term effects, but it may be best to avoid them.\u00a0\u00a0<\/p>\n Protein shakes, bars,<\/a> and powders<\/a> can provide convenient protein alternatives. But they should be considered an occasional supplement, not a diet staple. Choose them wisely for their nutrition and ingredients.<\/p>\n These highly processed foods<\/a> often lack fiber, vitamins, minerals, and other healthy compounds.\u00a0<\/p>\n Overall, whole foods are generally more filling and nutritious, promoting better long-term dietary habits.<\/p>\n Protein sodas, while enticing to some, fall short of being a healthy trend.\u00a0<\/p>\n Personally, I wouldn\u2019t drink protein soda.\u00a0<\/p>\n In fact, I choose not to drink soda in general, whether it\u2019s diet or regular. I opt for seltzer water with a splash of 100% fruit juice when I crave a bubbly beverage.<\/p>\n I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.<\/p>\n If I were a meat-eater, I would still choose whole food sources over protein shakes for the added nutritional value.<\/p>\n I\u2019d include plant-based options plus animal-based foods such as:<\/p>\n If you want to increase your protein intake, skip the soda and try MyFitnessPal\u2019s free high-protein diet plan<\/a>. It provides guidance on achieving your protein goals through balanced and healthy meals.<\/p>\n Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend against relying on protein soda drinks for regular protein intake.\u00a0<\/p>\n Katherine Basbaum, MS, RD, says that protein soda \u201csounds gross.\u201d She called it unnecessary chemicals poured over ice. \u201cI\u2019d take a latte and scrambled eggs over that any day to get my protein and caffeine fix,\u201d says Basbaum.<\/p>\n Joanna Gregg, RD, says go ahead and try this trend if you want to boost your protein. Just don\u2019t expect it to support your health goals.\u00a0<\/p>\n \u201cOverall, would I ever recommend this? No. Do I think it is building healthy habits? Not really. Is it the worst TikTok trend I have ever seen? Not even close,\u201d she says.\u00a0<\/p>\n Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.<\/p>\n Protein sodas may be a fun and convenient way to increase protein intake but approach this trend cautiously.<\/p>\n MyFitnessPal dietitians, including myself, agree it\u2019s okay for most healthy adults to try this trend. But we don\u2019t recommend adding protein soda to your regular diet.\u00a0<\/p>\n To spot sketchy health info on social media<\/a>, cross-check it with trusted sources or verified experts, like doctors and dietitians.<\/p>\n Overall, to promote long-term health, prioritize mindful, balanced eating over viral trends.\u00a0<\/p>\n The post Dietitian Reacts to TikTok\u2019s New \u201cProtein Soda\u201d Trend<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" For better or worse, TikTok has become a breeding ground for nutrition trends. Some of…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[9],"tags":[],"_links":{"self":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1450"}],"collection":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/comments?post=1450"}],"version-history":[{"count":1,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1450\/revisions"}],"predecessor-version":[{"id":1451,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/posts\/1450\/revisions\/1451"}],"wp:attachment":[{"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/media?parent=1450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/categories?post=1450"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/ibother.me\/index.php\/wp-json\/wp\/v2\/tags?post=1450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What is Protein Soda?<\/h2>\n
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Protein Is Personal<\/h2>\n
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<\/div>\n\n![\"When](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/08\/when-is-high-protein-too-much-protein-1024x683.jpg\")
<\/figure>\n\nYou might also like<\/h5>\n
<\/div>\nProtein Soda Pros and Cons<\/h2>\n
Pros<\/h3>\n
Cons<\/h3>\n
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Use protein supplements sparingly<\/h3>\n
Protein Soda: A Dietitian\u2019s Verdict<\/h2>\n
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Other Dietitians\u2019 Take on the Protein Soda Trend<\/h3>\n
Final Thoughts: Is Protein Soda Here to Stay?<\/h2>\n