Is Protein Lemonade on TikTok Healthy or Not?

In the midst of summertime, a new TikTok fad has emerged: frosted protein lemonade. Social media influencers are putting a spin on traditional protein shakes by changing out the usual ingredients for lemonade and ice. The outcome is a sweet, icy smoothie that many claim is a healthier substitute for other frozen summer treats.

The craze began with TikTokers concocting their own versions of Chick-fil-A's Frosted Lemonade. The objective was to devise a way for the refreshing summer drink to be lower in sugar and calories while higher in protein.

The ingredients that make up Chick-fil-A's original recipe are a combination of sugar, water, lemon juice, whole milkfat, and nonfat dry milk, and various preservatives and stabilizers. Nutritionally, it amounts to 65 grams of carbohydrates, 6 grams of fat, and 6 grams of protein.

The replicated TikTok recipes typically feature blended lemonade and ice with vanilla protein powder. Some recipes also include vanilla extract. The protein lemonade trend has gotten some backlash, but nutritionists support the drink as an alternative to protein shakes, as long as it is consumed in moderation.

"It is quite similar to a standard protein shake that you would make," said Jamie Nadeau, founder of The Balanced Nutritionist. "But if you're not a fan of protein powder, it can be an excellent protein shake substitute."

Nutritionists and bloggers offer a range of ingredients to use in homemade protein lemonade, incorporating lemon juice, sugar-free lemonade, cottage cheese, almond milk, vanilla protein powder, and even powdered vanilla pudding mix. Although there are several versions to choose from, many opt for Light or Zero Sugar lemonade that contains artificial sugars like aspartame, making the drink as healthy as possible.

When purchasing lemonade, it is important to look for "freshly squeezed" on the label for the premium brands. For those who prefer sugared lemonade, it is essential to keep an eye on the sugar content, as 12 ounces of lemonade contains six teaspoons of sugar. Adults should limit themselves to twelve teaspoons of added sugar daily. Food consumers should also be aware that low or no-sugar varieties may contain artificial sweeteners that may cause stomach distress. Therefore, some recipes may call for fresh-squeezed lemon juice with honey, agave, or maple syrup to sweeten the drink.

Regarding protein content, TikTok's Frosted Lemonade provides 15 to 30 grams of protein per serving, which is significantly higher than Chick-fil-A's original recipe. According to current research, the body can absorb 20 to 25 grams of protein in each meal, and protein should be consumed in meals and snacks throughout the day. When using protein powder, limit consumption to 20 to 40 grams daily.

"Protein powder can help individuals meet their protein needs," said Blair Persyn, founder of Bites with Blair. "Older adults, vegans, and athletes have higher protein demands. Thus, frozen protein lemonade can be a fun way to supplement their protein intake."

When it comes to protein powders, there are hundreds of brands available. The buyer's choice depends on their personal taste. Some protein powder variants are made from vegan sources like soy or pea, while others are whey-based. Most of the recipes recommend vanilla protein powder for a creamy taste that complements the lemonade's tanginess.

However, it is essential to keep in mind some tips when trying protein lemonade. Excessive protein powder consumption may displace protein from whole foods, so getting protein from other sources is essential. Other excellent sources of protein provided by chicken, beef, eggs, tofu, nuts, and beans also offer vitamins, minerals, and essential nutrients.

"If the protein powder includes additional vitamins, minerals, or herbs, make sure you're not over-supplementing," Nadeau cautioned.

Beyond daily quantity of protein powder, it’s also important to pay attention to the quality of the protein powder, as well as your goals for incorporating it into your diet. Selecting the right kind of protein powder also means choosing one that doesn’t trigger any intolerances or insensitivities.

Talking to a registered dietitian can help answer any protein powder questions.

Since protein powder is not regulated by the FDA in the same way that food and drugs drugs are, be sure to find one that is third-party tested to ensure your protein supplement label is accurate and meets safety standards. NSF International Certified for Sport does comprehensive third-party testing of nutritional supplements for sport.

But because because protein powders are not as heavily regulated and because they “can sometimes contain other ingredients like heavy metals and contaminants that are not listed on the label,” Persyn recommends kids avoid protein lemonade.

So protein shakes such as this one can certainly be part of a healthy diet, so long as a person is also eating enough other sources of whole food proteins, carbohydrates, healthy fats, fruits, and vegetables, experts agreed.

Making protein lemonade could even be another opportunity for people to add other nutrients to their diets—protein lemonade variations with fresh or frozen fruit could be another healthy move, Nadeau added.

While protein lemonade may not be a necessary dietary addition if a person is already meeting their protein needs, these kinds of protein-rich drinks can certainly be a healthy part of someone’s diet—in moderation. Whether it be to add more protein to your diet or to find a healthier alternative to Frosted Lemonade or other treats, protein lemonade could be a good addition to your summer drink rotation.