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- Protein Diet Coke has surged in popularity across social media, particularly on TikTok.
- This drink combines a diet soda with a flavored protein shake.
- While some experts suggest it can help those looking to up their protein intake, they stress that mixing Diet Coke with protein shakes doesn’t enhance nutritional value.
- Health professionals advocate for a balanced diet rich in natural protein sources, especially for those aiming for weight loss.
Protein Diet Coke is the latest sensation dominating TikTok’s beverage scene.
It’s not an official Coca-Cola product; instead, it’s a blend of vanilla protein shake and Diet Coke.
The drink gained traction thanks to Rebecca Gordan, an elementary school teacher from Utah, who went viral after sharing her own take on this fizzy concoction.
Since then, countless videos showcasing various interpretations of Protein Diet Coke have amassed millions of views, with many praising it as a tasty way to hit their protein targets.
But is this trendy drink genuinely a “healthy” choice for increasing protein in your diet?
Healthline consulted nutritionists to dissect the potential benefits and drawbacks of Protein Diet Coke, examining whether this viral drink is worthy of your attention or best left on the shelf.
Protein Diet Coke is a part of the “dirty soda” movement, which gained momentum in 2022.
A “dirty soda” typically features a base soda enhanced with flavored syrups, creams, or fruit juices, reminiscent of a root beer float or a non-alcoholic mocktail.
This drink usually consists of just two ingredients: your preferred diet soft drink and a ready-to-drink protein shake.
“While I wouldn’t classify Protein Diet Coke as a health drink, I also don’t view it as unhealthy,” notes Destini Moody, a certified dietitian with Top Nutrition Coaching.
“It strikes me as peculiar to combine ready-to-drink protein with soda when you could simply drink the protein alone. The soda adds negligible nutritional value since it contains no calories and lacks protein or micronutrients.”
Moody emphasizes that incorporating protein-rich whey shakes can significantly contribute to your nutritional needs, especially for those increasing their protein intake.
She particularly endorses Fairlife Core Power shakes, which frequently star in many TikTok #proteindietcoke videos.
“They offer a substantial amount of high-quality protein along with all essential amino acids, and half your daily calcium needs, which can help keep you full between meals,” Moody added.
Research indicates that consuming higher protein levels might support weight loss while preserving and building muscle mass.
Protein can enhance the body’s production of hormones such as GLP-1 and PYY, which promote feelings of fullness.
It also works to lower ghrelin, often referred to as the “hunger hormone.”
Moody suggests that when combined with a healthy diet and regular physical activity, Protein Diet Coke could assist with weight loss if consumed in moderation.
“If mixing protein shakes with [diet] Coke encourages higher protein consumption, I’m all for it,” Moody remarked.
“Using this beverage to curb cravings between meals could help reduce the likelihood of reaching for high-calorie snacks like chips and granola bars that often leave you feeling hungry shortly after eating.”
That said, she recommends simply opting for the protein shake without the soda addition.
“The Diet Coke doesn’t provide any extra benefits for muscle building or weight loss. It’s more of a flavor enhancer at best,” she concluded.
While indulging in Protein Diet Coke occasionally might help you reach your protein goals, Michelle Routhenstein, a preventive cardiology dietitian and heart health expert, emphasizes prioritizing a nutritious overall diet.
“For sustainable muscle growth, weight loss, and overall wellness, focusing on a balanced meal post-exercise is more beneficial. This method ensures you receive adequate nutrients for optimal recovery,” she explained.
Relying solely on protein shakes as meal replacements can result in nutritional deficiencies, hinder recovery after workouts, and potentially increase oxidative stress, which may impair muscle repair.
- lean meats
- fish
- eggs
- dairy
- legumes
- nuts
- seeds
Instead of reaching for a Protein Diet Coke as a protein-rich snack, Routhenstein recommends healthier alternatives like Greek yogurt, hard-boiled eggs, or edamame to fulfill your protein needs.
If you decide to incorporate protein shakes into your regimen, Moody suggests enhancing them with wholesome ingredients.
“I love blending strawberry Core Power shakes with frozen strawberries, bananas, Greek yogurt (to increase protein), and chia seeds,” Moody shared.
“This combination provides fiber, antioxidants, omega-3 fatty acids, and additional micronutrients like calcium and Vitamin C along with protein.”
Have you come across the trendy Protein Diet Coke on social media? It’s become a hot topic on TikTok, where users mix diet sodas with flavored protein shakes to create a novel drink.
While Protein Diet Coke may appear to offer a quick fix for boosting your protein intake, health professionals caution that it lacks true nutritional benefits. A balanced diet rich in natural protein sources remains the best approach, particularly for weight loss goals.
Next time you think about trying Protein Diet Coke, consider healthier options to meet your protein needs. Prioritize whole foods to ensure you receive the essential nutrients that support your health and fitness aspirations.
