21 Grams of Protein: How a 3oz BLG-100 Shots Beats the Alternatives

A 3oz Shot Made from Arla Foods Ingredients’ Lacprodan® BLG-100 delivers 21 grams of high-quality, leucine-rich protein without the heaviness of traditional shakes.

In the quest for muscle gain, recovery, or simply meeting daily nutritional needs, protein is king. But let’s face it — lugging around containers of chalky protein shakes or downing a massive plate of food isn’t always convenient or appetizing. What if you could get a hefty 21 grams of high-quality protein in a refreshing, clear, and easy-to-consume shot — that’s only 3 ounces?

Enter Arla Foods Ingredients’ Lacprodan® BLG-100, a revolutionary beta-lactoglobulin (BLG) protein isolate that packs a leucine-rich punch in a very small package. BLG continues the massive trend of clear whey proteins that we’ve been seeing on the market the past few years, and amplifies it with an even more powerful and protein-dense solution.

Before we delve into why BLG is such a game-changer, let’s have some fun comparing it to other common protein sources.

After all, 21 grams of protein can’t be that hard to get in, right? Well, it depends on the source — and how much time you’ve got to chew:

How Much Food Does It Take to Get 21 Grams of Protein?

To illustrate the efficiency of BLG we’ve calculated the approximate amounts and calorie counts of various foods you’d need to consume to get the same 21 grams of protein and 90 calories found in a 3-ounce BLG shot — which we can consume in under 5 seconds!

• Chicken Breast

  • Amount Needed: ~2.4 ounces
  • Calories: ~110 kcal

• Sirloin Steak

  • 

    We love steak, but don’t always have time for all of the chewing! Image courtesy The Provision House

    Amount Needed: ~3 ounces

  • Calories: ~170 kcal

• Ribeye Steak

  • Amount Needed: ~3.5 ounces
  • Calories: ~275 kcal

• Pinto Beans (Cooked)

  • Amount Needed: ~8.75 ounces
  • Calories: ~220 kcal

• Peanut Butter

  • Amount Needed: ~3 ounces (about 6 tablespoons)
  • Calories: ~510 kcal

• Tofu

  • Amount Needed: ~4.4 ounces
  • Calories: ~120 kcal

• Eggs

  • Amount Needed: ~6.1 ounces (about 3.5 large eggs)
  • Calories: ~250 kcal

• Whitefish (Cod)

  • 

    Arla Foods Ingredients Lacprodan® BLG-100 is a pure beta-lactoglobulin protein powder that takes clear proteins to the next level with a higher ratio of leucine than whey protein isolate!

    Amount Needed: ~4.1 ounces

  • Calories: ~90 kcal

• Almonds

  • Amount Needed: ~3.5 ounces
  • Calories: ~575 kcal

• Whole Milk

  • Amount Needed: ~21 fluid ounces (about 2.6 cups)
  • Calories: ~315 kcal

• Cheddar Cheese

  • Amount Needed: ~3 ounces
  • Calories: ~340 kcal

• Greek Yogurt (Plain)

  • Amount Needed: ~7 ounces
  • Calories: ~120 kcal

• Quinoa (Cooked)

  • Amount Needed: ~16 ounces (about 2 cups)
  • Calories: ~370 kcal

• The Funny (But Tasty) Ones

  

  This prototype 3oz Lacprodan® BLG-100 shot will be presented by Arla Foods Ingredients at SupplySide West 2024. Brands can take the formula and run with it — or tweak it to make it their own!

  But we’re not done yet. Just for kicks, here’s what it takes with some less conventional protein sources:

  • White Potatoes (Cooked)

    • Amount Needed: ~30 ounces (nearly 2 pounds!)
    • Calories: ~520 kcal

  • White Rice (Cooked)

    • Amount Needed: ~26 ounces (over 3 cups)
    • Calories: ~930 kcal

  • Ice Cream (Vanilla)

    • Amount Needed: ~21 ounces (over 2.5 cups)
    • Calories: ~1,100 kcal

  • French Fries

    • Amount Needed: ~21 ounces
    • Calories: ~1,350 kcal

  • Cheese Pizza

    • Amount Needed: ~7 ounces (about 2 large slices)
    • Calories: ~560 kcal

Why Settle for More When Less is More?

As much as we love a good ribeye steak and tablespoons worth of peanut butter, sometimes you need a quick, efficient protein boost without the extra calories, prep time, or the feeling of being overly full or bloated. Let’s not forget that consuming large quantities of certain foods can also rack up unwanted fats, carbs, and sugars.

This is where the Protein Leverage Hypothesis by Simpson and Raubenheimer^[1-15] comes into play:

Understanding the Protein Leverage Hypothesis

The Protein Leverage Hypothesis is one theory among several suggesting that humans have a strong appetite for protein, and will continue to eat until their protein needs are met, regardless of the number of calories consumed in the process.^[1-15] In other words, if your diet is low in protein, you’re likely to consume more total food — and therefore more calories — to satisfy your body’s protein requirements.

This aligns with the evidence that protein is a very satiating macronutrient.^[16] The researchers who created the protein leverage hypothesis offer this as one explanation for the obesity epidemic, as increasing numbers of low-protein, high-calorie foods get consumed.

Ultimately, if your body is craving around 20 grams of protein — it’ll do its best to get it. Whether that’s from over 1,000 calories of ice cream or a quick protein shot is entirely up to you, but it’s clear which one is a better metabolic strategy.

How BLG Fits In

By providing a concentrated source of high-quality protein, the 3 ounce BLG shot helps you meet your body’s protein requirements efficiently. This can potentially reduce overall calorie intake because:

• Satiety: High-protein intake increases feelings of fullness,^[16,17] reducing the likelihood of overeating.
• Nutrient Efficiency: You’re getting the necessary protein without excess fats, carbs, or sugars.
• Caloric Control: At approximately 90 calories per serving, it’s a lean option that aligns with weight management goals.
• Low Volume: At only 3 ounces, BLG is easy to quickly consume and boost protein intake, but doesn’t take up much space, allowing for consumption even when appetite is diminished.

Introducing the 3-Ounce BLG Protein Shot

Come try the Green Apple Lacprodan® BLG-100 shot at Arla Foods Ingredients’ SupplySide West booth!

Satiety is the big story lately, and now you can see how Arla Foods Ingredients’ Lacprodan® BLG-100 changes the game. By delivering 21 grams of high-quality protein in just a 3-ounce serving, this clear, low-taste liquid is not only convenient but also incredibly efficient.

Key Benefits of Lacprodan® BLG-100

• High Leucine Content: BLG is rich in leucine, the key amino acid for muscle protein synthesis.
• Low Calories: A 3-ounce shot contains approximately 90 calories, making it a lean protein source.
• Clear and Refreshing: Unlike chalky protein shakes loaded with fillers like carrageenan, BLG offers a light, refreshing experience.
• Easy to Consume: Perfect for on-the-go lifestyles—no blender or shaker bottle required.

A Closer Look at Lacprodan® BLG-100: 40% More Leucine than Regular Whey!

Lacprodan® BLG-100 is a purified form of beta-lactoglobulin, the primary protein in whey. What’s great is that we can get enough leucine to trigger muscle protein synthesis — around 3 grams^[18-21] — in that small 3 ounce shot with 21 grams of total protein.

Jakob Pedersen and Preston Losee of Arla Foods Ingredients join PricePlow Podcast Episode #108 to discuss innovations in Whey Protein, including Lacprodan ISO.WaterShake (a better-tasting clear whey isolate) and Beta-Lactoglobulin

This is because beta-lactoglobulin has up to 40% more leucine than whey protein.^[22,23] This means more muscle-building potential in a smaller serving size.

Why Leucine Matters

• Muscle Growth: Leucine is a critical trigger for muscle protein synthesis.^[24-27]
• Recovery: Helps repair muscle tissue post-exercise.
• Efficiency: Achieves maximal muscle-building effects without excessive protein intake.

You can read more about Lacprodan® BLG-100 in our detailed article, “Pure Beta-Lactoglobulin: Arla Foods Ingredients Lacprodan® BLG-100“.

Not Just BLG: Other Innovations from Arla Foods Ingredients

While Lacprodan® BLG-100 is the star of the show when we’re trying to pack as much leucine into a small shot as possible, Arla Foods Ingredients offers other groundbreaking products:

• Lacprodan® ClearShake: An acidified clear whey protein isolate ideal for fruity and tangy flavors.
• Lacprodan® ISO.WaterShake: A non-acidified clear whey isolate with less astringency and mouthfeel, perfect for milder, sweeter flavors.

These innovations open up a world of possibilities for protein supplementation, from refreshing iced teas to fruit-infused waters—all packed with high-quality protein.

A Refreshing Alternative to Chalky Shakes

Let’s be honest: traditional protein shakes can be a chore to drink, especially if you’re not hungry but know you should take in some protein. They’re often thick, milky, and loaded with fillers that leave you feeling heavy. BLG-100 offers a light, clean-tasting alternative that’s not only easier to consume but also more efficient.

Hear It from the Experts

Want to dive deeper into the science and innovation behind these products? Check out PricePlow Podcast Episode #108, where we chat with Arla Foods Ingredients’ Jakob Pedersen and Preston Losee. They discuss how Lacprodan® BLG-100 and other clear protein solutions are setting new standards in the industry.

The Clear Choice for Protein on the Go in a Small Form Factor

Whether you’re an athlete, a busy professional, or someone striving to meet daily protein goals, Lacprodan® BLG-100 offers a convenient and efficient solution. Why consume large amounts of food — or suffer through chalky, filler-laden shakes — when you can get 21 grams of high-quality protein in a tasty, convenient, and refreshing 3-ounce shot that’s very easy to drink?