Protein Water and Your Health

Last updated: October 9, 2026 · By Jacoba Gundle, Co-founder of TATU

Protein water supports your health by adding high-quality protein without sugar or heavy calories. TATU gives you 15 grams of whey protein isolate in every 12 oz can.

This guide explains how protein helps your body. It also compares TATU with other popular drinks.

Why does protein matter for your health?

Protein builds and repairs muscle, skin, and many other tissues. Your body cannot store much protein, so you need a steady supply each day.

Exercise breaks down muscle fibers. Protein gives your body the building blocks to repair them and grow stronger.

What are the benefits of protein water?

• Faster recovery: Protein after training helps your muscles repair.
• Light hydration: Protein water drinks like flavored water, not like a heavy shake.
• Fewer calories: TATU delivers protein with only 70 calories per can.
• No sugar: TATU uses monk fruit and stevia instead of sugar.

A 2018 meta-analysis of 49 studies found that protein supplements increased muscle and strength gains from resistance training. The benefit leveled off near 1.6 grams of protein per kilogram of body weight each day.

How does TATU compare with other drinks?

TATU gives you the most protein per calorie of the common post-workout drinks below. It delivers about 21 grams of protein for every 100 calories.

Drink	Protein	Calories	Sugar	Protein per 100 calories
TATU Protein Water, 12 oz	15 g	70	0 g	21 g
Typical ready-to-drink protein shake, 11 oz	20 to 30 g	150 to 200	1 to 5 g	10 to 20 g
Typical sports drink, 20 oz	0 g	About 140	About 34 g	0 g
Plain water	0 g	0	0 g	None

Values for other drinks are typical label ranges. Check each product's label for exact numbers.

How much protein should you drink after a workout?

Aim for 20 to 40 grams of protein after a workout. The International Society of Sports Nutrition also suggests about 0.25 grams per kilogram of body weight.

Body weight	Per-serving target	Daily target for active adults	Cans of TATU per serving
120 lb	About 14 g	76 to 109 g	1 can
150 lb	About 17 g	95 to 136 g	1 can plus a snack
180 lb	About 20 g	114 to 163 g	1 can plus a snack
210 lb	About 24 g	133 to 191 g	1 can plus a meal

The ISSN recommends 1.4 to 2.0 grams of protein per kilogram each day for active people. We converted those numbers into pounds for you.

Why does TATU use whey protein isolate?

Whey protein isolate is one of the highest-quality proteins you can drink. It contains all nine essential amino acids, which your body cannot make on its own.

Whey is also rich in leucine. Leucine is an amino acid that signals your muscles to start building new protein.

Filtering removes most of the fat and lactose from whey isolate. That process gives TATU its clear look and light taste.

Who should drink protein water?

• Runners, lifters, and gym-goers who want fast recovery.
• Busy people who skip meals and need a light protein boost.
• Keto and low-carb eaters who avoid sugar.
• Anyone who dislikes thick, milky protein shakes.

TATU contains milk. Talk with your doctor first if you have a milk allergy.

What is in a can of TATU?

TATU contains seven simple ingredients. Each one serves a clear purpose.

• Water: The base of every can.
• Whey protein isolate: 15 grams of complete protein.
• Natural flavors: Juicy Orange Mango or Vibrant Wild Berry taste.
• Sodium citrate and sea salt: Electrolytes that support flavor and balance.
• Organic monk fruit and stevia: Plant-based sweetness with zero sugar.

Where can you learn more?

Read our protein water FAQ for quick answers. You can also try both TATU flavors or shop TATU Protein Water.

Sources

• International Society of Sports Nutrition Position Stand: Protein and Exercise (2017)
• Morton et al., British Journal of Sports Medicine meta-analysis (2018)
• FDA: Daily Value on the Nutrition and Supplement Facts Labels