Protein Water Recipe With Raspberry, Lemon and Clear Whey Protein

Short answer: Protein water is cold water mixed with a clear, thin protein powder, usually whey isolate. This homemade version has about 18 g of protein and 127 calories a glass, from USDA data. The studies we read do not show that a protein drink helps you lose weight or feel fuller.

If it does not taste good, you will not make it twice, so start with better basics: a clean powder with a short label and real fruit instead of a sugary flavor. This glass uses 30 g of whey protein isolate, raspberries and lemon, and takes five minutes.

Protein water versions at a glance

Version	What you get	What studies show	Main caution
This recipe (clear whey, raspberry, lemon)	About 18 g of protein and 127 calories a glass (USDA)	One crossover trial of a whey drink and appetite (PMID 34915106)	Whey comes from milk
Store-bought clear whey drinks	Ready to drink; protein and sugar vary by label	No study of a specific product	Read the label for protein and added sugar
Collagen water	Collagen peptides instead of whey	No study of it for fullness	Collagen is a different protein than whey
Milk or water protein shake	Milk adds calories, protein and calcium; water keeps it lighter	No study comparing them that we found	See the section below

Calories are from USDA FoodData Central and are estimates.

What goes in the glass

The base is whey protein isolate, a thin powder that dissolves in cold water without turning it milky. Look for a short label: whey isolate, perhaps a natural flavor, and not much else. Raspberries give a pale pink color and a little tartness, and the lemon makes the drink taste fresh instead of flat. If you want it sweeter, add more berries rather than syrup.

Want a different fruit? Mash a few strawberry slices or a handful of blueberries instead. Want fizz? Shake the powder with half the water, then top the glass with plain sparkling water. For a meal in a glass, our high-protein shake is a better place to start.

How to make protein water that does not clump

The recipe card above has the steps. Two details matter. Put the water in first and the powder on top, so the powder does not pack at the bottom of the bottle. And use cold water, because hot liquid makes whey clump. A shaker bottle with a whisk ball or a jar with a tight lid works well. Strain the drink if you do not want raspberry seeds.

It tastes like it should when it is thin, cold and lightly tart, with no chalky aftertaste. If it feels chalky, use a bit more water or a different powder.

Bogdan stuck to the card word for word and had a delicious glass quickly, with the texture Bogdan was hoping for. It is a recipe Bogdan would make again.

Milk or water protein shake: which should you use?

Water makes the lighter drink. A glass of this recipe has about 127 calories, while the same powder shaken with a cup of milk adds milk's calories, protein and calcium. No study we read compared the two for fullness or weight, so the choice is about taste and what you want from the glass. If you want a drink that works as a small meal, choose milk. If you want a thin, refreshing drink alongside food, choose water.

Healthy protein water: what is in a glass

One glass of this recipe has about 127 calories, 13 g of carbohydrate, 18 g of protein and 1 g of fat, according to USDA data for each ingredient. Most of it comes from the whey powder; the raspberries and lemon add a little sugar and color. USDA's entry for whey protein isolate powder lists 58 g of protein per 100 g, but a modern clear isolate is usually higher, so check the label: if your scoop holds more protein, your glass does too.

Can you drink protein water daily?

No study of drinking protein water every day turned up. MedlinePlus says the recommended protein intake for healthy adults is 10% to 35% of your total calories, and that one gram of protein supplies 4 calories. A glass of this recipe covers part of that, so it makes sense to count it as part of your day, not on top of it. If you have a medical condition, are pregnant or take medicines, talk to your health care provider before adding protein supplements.

Protein water: what studies say

We searched PubMed for trials and reviews on whey protein drinks, fullness and body weight and read the abstracts. Here is what they say, and what they do not.

• A crossover trial in 24 women with a body mass index between 23 and 40 (PMID 34915106) compared a plain water drink with whey protein drinks of 12.5 g and 50 g after an overnight fast. The protein drinks changed many blood markers of appetite, but they did not suppress appetite or the amount the women ate afterward.
• A 2021 randomized crossover trial in 15 young adults (PMID 32713395) gave 63 g of whey protein in 300 ml of water at 4 a.m. The protein raised blood sugar after breakfast by more than the water drink did. It is a small study with one dose, but it is a reason not to treat a big night-time protein drink as harmless.

So the honest summary is that we found no trial showing that a protein water helps you lose weight or feel fuller, and one study where a large dose at night changed blood sugar the next morning. The drink is a convenient way to take in protein, nothing more. For protein from food that keeps you full, our high protein breakfast without eggs guide is a better place to start.

Tips for a better glass

• Water first, powder second. It mixes faster and clumps less.
• Chill the water. A cold glass tastes cleaner and keeps the powder from foaming.
• Let the foam settle. Shake, then wait 30 seconds before you pour.
• Mash the fruit well. It gives color and flavor without adding syrup.
• Make it fresh. It tastes best in the first hour.

Variations on the base recipe

• Lemon-mint: skip the berries and add a few mint leaves and a second tablespoon of lemon juice.
• Strawberry: mash 3 strawberries instead of the raspberries.
• Sparkling: top the glass with plain sparkling water.
• Collagen version: use collagen peptides instead of whey. They are a different protein, so the numbers on this page do not apply; see our collagen smoothie for what research says.
• No protein at all: for a plain infused drink, try our ginger water recipe.

Safety: who should be careful

Whey comes from milk, so this recipe is not for anyone with a milk allergy. Protein powders are supplements and differ from brand to brand. If you have a medical condition, are pregnant or breastfeeding, or take medicines, talk to your health care provider before adding them to your day. This page does not replace that advice.

Storage

Make it fresh and drink it within the hour. If you have some left, cover it and keep it in the refrigerator at 40°F (4°C) or below (USDA cold food storage chart) and finish it the same day. There is no official shelf life for a homemade protein drink, so use your judgment.

Where the numbers come from

• Nutrition: values come from USDA FoodData Central for each ingredient: whey protein powder isolate, raspberries and lemon juice. They are estimates, and the ice is not counted. The liter figure in the FAQ comes from the USDA entry for fluid sweet whey.
• Studies: a PubMed search on October 22, 2026 for trials and reviews on whey protein drinks with satiety, appetite and body weight. We cite only what the abstracts say.
• Protein intake: we read the MedlinePlus page on protein in diet on October 22, 2026.