Clear protein — which has earned rave reviews from many TikTokers and fitness experts — might sound mystifying. On one hand, the term is pretty self-explanatory. But on the other, it’s somewhat hard to picture.

To be clear (sorry), clear whey protein has been around for a while, though it’s only recently seeped into the zeitgeist, says Janice Dada, MPH, RDN, a certified intuitive eating counsellor. Rather than some newfangled product dreamed up to capitalise on the collective protein obsession, it’s long been used in hospitals for patients whose food intake is limited. Essentially, “it’s just a protein supplement – just in a slightly different package,” says Federica Amati, PhD, MPH, MSc, a medical scientist who serves as nutrition lead at Imperial College London and chief nutrition scientist at ZOE.

Wondering whether you should try clear protein? This comprehensive explainer might help clear things up (sorry again). Here’s everything you need to know about this addition to the trending macro’s product portfolio — good, bad, and neutral.

What is clear protein?

You can think of clear protein in its base form as a stripped-down protein powder. When mixed with water, it produces a thin, clear drink rather than a thick, milky one (like a protein shake).

“The difference has to do with what is being used as the protein source,” Dada says. Standard whey protein powders derive their protein content from a substance called whey protein concentrate – whey protein that retains the fat and carbs of the original whey, according to Dada. These fats and carbs are responsible for the cloudy appearance and heavy consistency of a traditional shake, like the chocolate Muscle Milk you’d buy at your local deli as a post-workout recovery drink or daily pick-me-up.

By comparison, clear protein is composed of whey protein isolate — a version of whey protein concentrate that has been further refined to remove the fat and carbs, according to Dada. Whereas a standard protein powder is around 80% protein, Dada says, clear protein has “basically isolated the protein content and gotten rid of the rest of the macronutrients.” In keeping with that, many clear protein powders available online seem to contain no fats and very few carbs (one to two grams), if any at all. Thus, the resulting drink doesn’t have the same milky appearance or consistency, either: “It remains transparent,” Dada says.

READ MORE: The best vegan protein powders.

How can you consume it?

Like other protein powders, clear protein often contains sweeteners, sugar substitutes, or flavouring agents (like stevia or agave) to make it palatable, according to Dada. (Otherwise, it might have a “sort of bitter taste to it, or an aftertaste” due to its lower pH and resulting higher acidity level.)

Generally, clear protein flavours are “more on the fruity side” as opposed to the sweeter, dessert-like options popular in shakes, like chocolate and vanilla, Dada says. You only need to do a quick Google search to find dozens of examples: cherry lime, lemon lime, kiwi strawberry, strawberry limeade, frosty lemonade, blackberry vanilla, pineapple passion, blueberry pomegranate, tropical dragonfruit, icy blue raspberry, raspberries and cream, peach mango creme, and sour candy watermelon, to name a few.

Clear protein powder is often available in tubs, resealable bags, and single-serving packets. To turn it into a drink, add the powder to water and stir to blend (or shake if you’re using a water bottle or thermos). In view of the fruity taste and thin consistency, the final product is comparable to a flavoured water or juice. While it’ll come out lighter than the shakes you’re probably used to, “it’s the same protein profile,” Dr Amati says – that is, around 20 to 25 grams, according to Dada.