What is Core Power?
Core Power is a line of ready-to-drink protein shakes produced by Fairlife, a subsidiary of the Coca-Cola company. The key feature of Core Power is its use of ultra-filtered milk, a process that concentrates protein and calcium while reducing natural sugars. It is also lactose-free, making it a convenient option for those with lactose sensitivities. The shakes are marketed towards athletes and active individuals as a post-workout recovery beverage to help refuel, rehydrate, and rebuild muscles.
The Ultra-Filtered Milk Advantage
By filtering their milk, Fairlife produces a base that is naturally higher in protein and lower in sugar than conventional milk, without adding protein powders. This yields a high-quality, complete protein source containing all nine essential amino acids, which are crucial for muscle repair and growth. Core Power is available in different protein levels, including 26g and 42g (Elite series), offering options for various fitness goals.
A Closer Look at the Ingredients
While Core Power's protein content is a clear benefit, a closer look at its ingredient list reveals several components that have raised health concerns among nutrition experts.
Artificial Sweeteners: Sucralose and Acesulfame Potassium (Ace-K)
Many versions of Core Power contain artificial sweeteners like sucralose and acesulfame potassium to keep sugar and calorie counts low.
- Sucralose: Despite being calorie-free, some studies have linked long-term, consistent sucralose consumption to altered gut microbiome composition and reduced insulin sensitivity in healthy adults, potentially leading to higher blood sugar levels.
- Acesulfame Potassium (Ace-K): Like sucralose, Ace-K is a controversial artificial sweetener. Its FDA approval process faced scrutiny over a lack of long-term safety data, with some animal studies raising concerns about potential health effects.
Additives: Carrageenan and Natural Flavors
- Carrageenan: Used as a thickening agent for texture and consistency, carrageenan is derived from seaweed. While food-grade carrageenan is deemed safe by the FDA, some animal studies and anecdotal reports suggest it may cause or enhance gut inflammation. This is a particularly noteworthy concern in a post-workout drink intended for recovery.
- Natural Flavors: This broad term can refer to a complex blend of up to 100 different undisclosed chemical additives. While generally safe, the lack of transparency can be a point of contention for health-conscious consumers who prefer to know exactly what they are ingesting.
Processing and Potential Contaminants
Beyond the stated ingredients, the ultra-processing of Core Power has drawn criticism. In February 2024, Consumer Reports raised alarms after finding high levels of phthalates, a plasticizer linked to potential health issues, in a test of Fairlife's Core Power High Protein Chocolate Milk Shake. This highlights the potential for contamination in highly processed, bottled beverages.
Core Power vs. A Cleaner Alternative: A Comparison
| Feature | Core Power (e.g., 26g Chocolate) | Homemade Clean Alternative (e.g., milk, cocoa, stevia) |
|---|---|---|
| Primary Protein Source | Ultra-filtered milk | Dairy or plant-based milk, unsweetened protein powder |
| Artificial Sweeteners | Sucralose, Acesulfame Potassium | Generally none (or natural options like stevia/monk fruit) |
| Stabilizers/Thickeners | Carrageenan, Cellulose Gel, Cellulose Gum | None (natural thickness from milk/protein powder) |
| Natural Flavors | Yes (undisclosed blend) | No (uses real ingredients like cocoa) |
| Processing Level | Ultra-processed | Minimally processed |
| Convenience | Grab-and-go | Requires preparation |
| Cost | Premium price for convenience | Generally lower |
The Health Verdict: Is Core Power Truly Healthy to Drink?
Determining if Core Power is healthy depends largely on your personal definition of 'healthy' and your specific dietary needs. On one hand, its high-quality, complete protein, convenient format, and good taste make it an effective tool for muscle recovery and hitting protein macros. On the other, the presence of artificial sweeteners, controversial additives like carrageenan, and concerns over processing methods and potential contaminants like phthalates, suggest it falls short of being a 'clean' or optimal health food.
Balancing Convenience with Clean Ingredients
For the average person focused on general health, opting for a less processed protein source might be a better long-term choice. However, for a dedicated athlete who needs a quick, portable, high-protein recovery drink, the convenience might outweigh the ingredient concerns. It is crucial for consumers to weigh these factors, consider their own sensitivities and health goals, and not rely solely on the product's marketing. Alternatives include making your own shakes with whole-food ingredients or exploring brands with cleaner ingredient lists.
Conclusion Is Core Power healthy to drink? The answer is nuanced. While it delivers high-quality protein effectively, its inclusion of artificial sweeteners, controversial thickeners, and highly processed nature raises legitimate health questions. For those seeking pure, whole-food nutrition, cleaner alternatives exist. For others, the convenience and taste may justify its place as an occasional post-workout supplement. Ultimately, the choice depends on your individual priorities and health philosophy.
