“Protein Diet Coke” Is Going Viral, So I Boldly Tried It (For Scientific Reasons)

I don't know about you, but my 2024 bingo card definitely didn't say “Protein Diet Coke.” Yes, really: People in Utah have apparently adopted this, and it's popping up all over TikTok as more and more people try it, too. In fact, the video that supposedly inspired the fad has racked up a whopping 2.3 million views in three days.

To be clear: Protein Diet Coke is not an actual, official product sold by the Coca-Cola Company, but rather a mashup improvised by macro-focused soda fans. To make one, all you need to do is pour a vanilla-flavored protein shake (Core Power, according to the video) into a cup of lemonade and swirl the contents around a bit. The intended purpose? Make your favorite drink even more protein-rich.

Two questions came to mind: First, does the mixture actually taste…good? And second, are there any nutritional benefits (or disadvantages) to mixing these two ingredients? Taking a quick look at the comments section, many people seemed equally concerned about the possible gastrointestinal effects. This comment alone has 16.6k likes: “My digestive system would never recover.”

Even though my colleagues were skeptical, I thought it was worth a try. I bought a Big Gulp at a nearby 7-Eleven and waited until I got back to my office to add the Core Power (partly because I thought it would be easier to mix the combination at my desk, but also, because I didn't). I would like to face the judgment of the other 7-Eleven guests). Filled almost to the brim, my drink resembled a root beer float: a fizzy, light brown liquid. And to the great surprise of my colleagues (and myself), it actually tasted – shockingly – like that: sparkling but creamy, with a clear hint of vanilla. Overall pretty good; I would say my expectations were exceeded.

After the question of taste was clarified, it was time to find out about the nutritional values ​​from the experts. Is this trend actually harmless? Or could the mix of carbonated soda and dairy actually harm your stomach, especially if you drink a lot after a workout, while many people reach for protein shakes? (And even if it is Is harmless, what exactly… is the point?)

“I was able to see some pros,” Jessica Isaacs, RD, CSSD, a sports nutritionist, tells SELF. While the soda itself doesn't have any real nutritional benefits, the addition of the shake obviously provides protein (26 grams, to be exact), not to mention some carbs, electrolytes, and calcium—all of which are helpful not only after a workout, but too just general. “You take something like a Diet Coke, which actually has no nutritional value, and essentially increase the nutritional value,” Isaacs says.

For this reason, according to Isaacs, drinking a protein diet cola has no advantage over the Core Power shake alone. However, the mix could be a good option for people who don't like the taste of protein shakes alone or want to make their diet cola a little more nutritious. If you're struggling to get enough protein throughout the day and you like it, “I could imagine that being beneficial,” says Isaacs. However, she cautions that the combination of dairy, caffeine, and carbonation can cause or worsen gas and bloating in people with sensitive stomachs. (While Core Power is made from milk, it is also lactose-free due to its ultra-filtered production, so it shouldn't be a problem for people who have issues with dairy products. However, other milk-based protein shakes may not be as well tolerated.)