Clear whey explained: what it is and who it suits

Clear whey is whey protein isolate that's been processed to mix with cold water into a thin, fruity drink, more like juice than a milkshake. Reflex Clear Whey Isolate gives 20g of protein for around 90kcal a serving, much like a serving of regular whey, but it costs more: about £1.53 a serving, against roughly 75p–£1.11 for the other wheys in this guide. It suits people who dislike milky shakes or want something lighter after cardio or on a hot day. If cost per gram of protein matters most, regular whey or isolate is better value.

What is clear whey?

Clear whey starts as whey protein isolate, which is filtered more than standard whey concentrate to remove most of milk's fat and lactose. It's then processed so that it dissolves into a clear, thin drink instead of a cloudy shake. That's why the flavours lean fruity rather than creamy: Reflex's come in Mango, Tropical and Raspberry, not chocolate or cookies.

It's still whey, so it's still a milk product. Reflex Clear Whey Isolate contains milk, and it's suitable for vegetarians but not for vegans.

Clear whey vs regular whey and isolate

Price per serving is the shelf price divided by the servings in the tub. For Critical Whey, it's worked out from the 2kg pack weight.

Beyond the numbers, the real difference is in the glass:

• Regular whey (concentrate, often blended with some isolate) is creamy and milkshake-like, and usually the cheapest per serving.
• Whey isolate is thinner and lower in lactose, fat and carbs, but still milky. ISO-XP, for example, lists 0g of sugar, carbs and fat and 0.1g of lactose per serving.
• Clear whey is thin, fruity and juice-like, and costs the most per serving.

Put another way, £1 buys about 13g of protein as Reflex Clear Whey, against roughly 19–28g from the other three. You're paying for a different kind of drink, not more protein.

How to mix clear whey

Clear whey behaves differently from a milkshake, so it's worth getting the method right:

1. Add 300–400ml of cold water to your shaker first. Liquid first stops powder sticking to the bottom.
2. Add one scoop (about 30g) and shake hard.
3. Leave it for 30–60 seconds. Shaking whey isolate creates foam; give it time to settle and the drink underneath turns clear.
4. Adjust to taste. Within the label's 300–400ml, more water gives a lighter flavour and less gives a stronger one.

A few more tips:

• Stick to water. The directions are for cold water, and it's made to drink like juice. If you want a creamy shake, choose regular whey or isolate instead.
• Keep it cold. A few ice cubes make it more like a soft drink.
• Use a shaker with a mixing insert. The ABE shaker's mesh insert breaks up powder as you shake, and at 700ml it leaves room for the foam.
• Rinse the shaker straight after. It stops the fruity smell lingering.

Who clear whey suits

• People who don't enjoy milky shakes, or find them heavy.
• Hot days and sweaty sessions. After a run, a class or a cardio session, a cold, fruity drink can be more appealing than a thick shake.
• Between meals, when you want your protein to feel more like a soft drink than a snack.
• Anyone bored of chocolate and vanilla who fancies fruit flavours instead.

Not sure which flavour to start with? Ask us in the Reading shop.

Who might skip it

• If value comes first. Regular whey or isolate gives you more protein per pound.
• If you like a creamy shake, or add protein to porridge, smoothies or baking. A milky whey works better there.
• If you're vegan. Clear whey is dairy; our protein powder guide covers plant proteins.
• If you have a milk allergy. See the lactose and allergy section below.

If you want a thinner shake than regular whey but better value than clear whey, a whey isolate is the middle ground.

Clear whey, lactose and milk allergy

Whey isolates, including clear whey, are filtered to remove most of milk's lactose, so they're usually low in lactose. But low isn't the same as lactose-free, and levels vary:

• ISO-XP lists 0.1g of lactose per serving.
• BioTechUSA describes Iso Whey Zero as lactose-free when it's made up with 350ml of water, the larger of its two dilutions.
• Our listing for Reflex Clear Whey doesn't give a lactose figure, so check the tub.

If you have lactose intolerance, look for a lactose figure or a clear "lactose-free" statement on the label before you buy. If you're unsure how much lactose you can manage, speak to your GP or a dietitian.

A milk allergy is different: it's a reaction to the proteins in milk, and whey is a milk protein. Clear whey isn't suitable if you have a milk allergy. Choose a vegan protein instead, and check its allergen list too.

How much protein, and when

Protein contributes to the growth and maintenance of muscle mass. The International Society of Sports Nutrition (ISSN) suggests 1.4–2.0g of protein per kg of body weight a day for most exercising people, from food and shakes combined (Jäger et al., 2017). Clear whey counts towards that total in the same way as any other protein.

Timing is flexible: the ISSN describes protein timing as largely a matter of individual tolerance. Reflex suggests having its clear whey after training or between meals. Follow the label, and let meals do most of the work.

Safety note

Clear whey contains milk. If you're pregnant or breastfeeding, have a kidney condition or another medical condition, or take medication, speak to your GP or pharmacist before significantly increasing your protein. For under-18s, protein should come from meals. Keep tubs out of reach of children.

FAQs

Does clear whey have less protein than regular whey?

Per serving, it's similar: 20g in Reflex Clear Whey against 21g in a 30g serving of Critical Whey. The difference is price, as clear whey costs more per gram of protein.

Can I mix clear whey with milk?

We wouldn't. The directions are for cold water, and it's made to drink like juice. For a creamy shake, use regular whey or isolate.

Is clear whey lactose-free?

Not necessarily. It's usually low in lactose, but only a product labelled lactose-free can be relied on to be lactose-free, so check the label. If you have a milk allergy, avoid it.

Why is my clear whey so foamy?

Shaking whey isolate traps air. Let it stand for 30–60 seconds and the foam settles.

Sources

• Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20.
• GOV.UK: Great Britain nutrition and health claims (NHC) register