30 Apr Protein Sodas: A Dietitian’s Honest Review
Protein Sodas: A Dietitian’s Honest Review (and What You Need to Know Before You Buy One)
How I Ended Up Obsessed With Protein Soda
I didn’t start my week planning on going down the rabbit hole on protein sodas, but a random Tuesday trip to Wal Mart with my kids led me to spot something there that I hadn’t seen before.
Protein sodas.
This was not my first time trying a protein soda, but up until now they had been nearly impossible to get in my city (without paying BIG money to order online), but they’ve been in the back of my mind every since I ran the NYC marathon last fall.
Let me set the scene for you.
I was in New York for the marathon.
Post-race, walking around the city, legs barely functioning… and what did I find at the Target in Time Square?
Protein Sodas.
Cold. Refreshing. Fruity.
And somehow… 30 grams of protein?? In this single can?
I remember thinking:
“Wait… this is actually kind of amazing.”
Because if there’s one thing you need to know about me, it’s this:
I am not a protein powder girly.
Do I drink them? Yes.
Do I need them sometimes? Also yes.
Do I enjoy them?
Absolutely not.
I’m also not the girl who’s cooking with, baking with, or adding protein powder to every little thing I consume, because honestly, I just don’t think it tastes that good.
So anytime there’s a protein option that doesn’t feel like I’m forcing down a thick, milky shake…
I’m interested.
Very interested.
What Even Is Protein Soda?
If you haven’t seen these yet tasty little treats yet online or in your local stores, here’s the quick rundown:
Protein sodas are:
- Canned beverages (often carbonated, but not always)
- Clear or lightly coloured (not milky or chalky)
- Usually fruity or candy-flavoured, some even are classic pop flavors.
- Typically sugar-free or at least very low sugar
- Anywhere from 4g to 30g of protein per can
- Made with whey protein, collagen protein, or a blend of both (I’ll explain why this matters later!)
And yes… reading the nutrition facts and ingredient lists on the can is key
Because I’ve seen both:
- A Costco version of a ‘protein soda’ with 4g of protein per can (definitely not worth it in my opinion)
- And ones with 30g per can
Same category, same brand even. But a very different product.
First Things First: Do They Taste Good?
This was the #1 question I got when I posted about these on my Instagram, over @steph.the.runners.dietitian.
And honestly?
They taste really good.
Like… actually enjoyable.
And again, this is coming from someone who is very picky about supplements in general because they all just taste SO bad to me.
So if something legitimately tastes good and is enjoyable to drink, that really says a lot.
Why Protein Soda Is Everywhere Right Now
This new protein soda trend didn’t come out of nowhere.
It’s really just the next step in what the beverage industry has been doing for years:
- Pop →
- Flavoured sparkling water like Bubly →
- “Better-for-you” sodas (like Poppi) →
- And now… protein soda
Add in the fact that:
- Protein is trending and being packed in to every food item you can imagine (or, maybe couldn’t have imagined)
- Collagen is also trending
- Convenience is everything when it comes to how we make food choices (second only to taste)
- We just like yummy fun drinks
And boom, the rise in protein soda was almost inevitable.
Let’s Talk About the Protein (Because This Is Where It Gets Tricky)
Okay, this is the part I really want you to understand.
Because on the surface, it looks amazing:
“30 grams of protein”
But here’s what’s often happening when you look past the front of package marketing stuff, and take a look at the actual ingredient lists.
Some of these drinks are made with a blend of whey protein and collagen.
And those are not the same thing.
Whey vs Collagen: Why It Matters
- Whey protein = complete protein with an amino acid profile that contains all 9 essential amino acids (great for workout recovery)
- Collagen = incomplete protein with few essential amino acids (it plays a different role in the body)
Whey is what we want after workouts, because the amino acids it contains are the same ones we find most abundantly in our muscle mass.
Collagen? It’s not bad, but it’s not doing the same job that whey does.
The Problem No One Talks About
Here’s the issue that I have with these protein sodas that contain a collagen and whey blend
Companies don’t have to tell you how much of each is in the drink.
So when you see:
“30g protein per can”
You might actually be getting:
- 20g collagen + 10g whey
- Or 25g collagen + 5g whey
And those are very different from a recovery standpoint.
My Protein Soda Label Reading Tip
Check the ingredient list.
Ingredients are listed in order of amount.
So if you see:
- Collagen listed before whey → there’s more collagen protein than whey protein
That was the case with the one I bought.
So even though it said 30g protein…
It wasn’t a full 30g of high-quality protein.
Again, companies don’t need to disclose exactly how much of each, but it will give you a good idea of whether the protein soda you like is a great recovery nutrition option, or something that is more for the fun of it.
Why Do Brands Use Even Use Collagen In Their Protein Sodas?
A few reasons:
1. It Makes the Drink Look Better
Whey is milky.
Collagen helps keep the drink:
- Clear
- Light
- More “soda-like”
2. It Works Better With Carbonation
Whey + carbonation + acidity = not always great.
Collagen helps smooth that out and prevents changes in texture in the can that would make us all go “ugh”.
3. Marketing
Let’s be real.
Collagen is having a moment.
So now the drinks can be marketed as:
- Recovery support
- Skin/hair/nails support
- “Functional”
How Do Protein Sodas Stack Up vs Real Food?
This is where I see a lot of runners getting stuck when they’re consuming too many convenience foods (like protein shakes, bars, or now sodas), instead of relying on whole foods to meet their nutrition goals.
Because on paper, everything looks good:
- Protein intake? ✔️
- Calories? ✔️
But in real life?
They’re still not feeling or performing their best, and not recovering well between workouts either.
Why That Might Happen if You’re Drinking Protein Sodas Instead of Eating Real Food
Unfortunately, the reality is that protein grams alone don’t tell the full story when it comes to our overall diet quality.
When you eat real food sources of protein, you’re also getting essential nutrients, like
- Iron
- Zinc
- B12
- Calcium
- Omega-3 fats
- Magnesium
- Potassium
And, we can really miss out on the fullness and satisfaction we get from giving our bodies real food vs drinking liquids with little else in them but protein powder and sweeteners.
When I Drank a 30g Protein Soda and Compared it to Eating a Meal
I drank a protein soda with 30g protein, and I remember thinking after:
“I do not feel like I just had 30 grams of protein.”
Not even close.
I wasn’t full, and I definitely wasn’t less hungry an hour or two later than I’d normally have been.
That’s the difference between:
- Drinking your protein
- Eating your protein
When I Would Use a Protein Soda
I’m not anti–protein soda at all.
In fact, there are definitely moments where I’d reach for one, and honestly I’m pumped to have these as an option.
Like:
- After a long run on a hot day, when the thought of a thick milky protein shake honestly makes me want to gag
- When I need something quick and cold before chasing my kids around
- When convenience > perfection
That scenario?
I’m all for grabbing a protein soda and enjoying the heck out of it.
When I Wouldn’t Reach for One
When it comes to protein sodas as a meal replacement, here’s where I wouldn’t make it a regular thing.
- Replacing meals with it (like instead of chicken, black beans, or tofu at a meal)
- Relying on it daily to hit my protein target
- Using it as my main protein source
Because it doesn’t give me:
- Fiber
- Micronutrients
- Fullness
Let’s Talk About the Cost of Protein Sodas
These are not cheap.
You’re looking at $3–$6 per can
So for me?
This is a fun option, an alternative to a typical protein shake, and something I can keep in my fridge for convenience or emergencies.
My Final Thoughts: Worth It or Not?
Here’s where I land:
Protein sodas are:
✔️ Tasty
✔️ Convenient
✔️ A great option in certain situations
But also:
Have potentially misleading labels and marketing claims
Can be expensive especially when compared to whole food protein sources
Not a replacement nutritionally for real food
You can absolutely enjoy protein soda, I know I will going forward.
Just don’t let it replace:
- Real meals
- High-quality protein sources
- A solid fueling strategy
Use it as a tool, not a shortcut.
I Want to Hear From You
Have you tried protein soda?
Loved it? Hated it? Found a brand I need to try?
Come tell me over on Instagram @steph.the.runners.dietitian
And, if you’re wondering if your overall fueling strategy is helping or hindering your running performance, find out in less than 5 minutes with my free Fueling Audit for Runners
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