Best Protein Shake for Intermittent Fasting

Are you looking to preserve your muscle mass or ensure adequate protein intake while fasting? You’ll be glad to know that protein shakes can enhance your fasting experience, providing the boost you didn’t even realize you needed.

Continue reading to uncover the best protein shake for intermittent fasting and learn why it’s the ideal choice for your fasting routine.

Can I Take Protein Shakes While Fasting?

Yes, a protein shake can be an excellent addition to your intermittent fasting protocol. Fasting involves consuming all your essential nutrients within a short eating window, which can lead to a natural reduction in protein intake. As a result, protein supplementation is recommended to help meet daily nutritional needs. Keep track of your protein intake with Fastic, a fasting app that monitors your macronutrient intake for healthy and effective fasting.

Why Is Protein Essential During Fasting?

Proper protein intake, fasting or not, is crucial for optimal body function as it regulates various bodily tissues, organs, and processes. 

Muscle preservation

Proteins provide the essential amino acids necessary for muscle repair and growth, crucial while fasting. Adequate protein intake during fasting supports muscle protein synthesis, helps maintain muscle mass during calorie deficits, and enhances recovery from exercise.

Satiety

Protein promotes feelings of fullness and reduces hunger during fasting windows. Its slow digestion helps stabilize blood sugar levels, thereby minimizing cravings. Incorporating protein-rich foods can aid in appetite control, making adherence to fasting protocols easier.

Thermogenesis

The heat production process in the body, also known as thermogenesis, is influenced by factors like protein intake. Consuming protein during fasting can promote this process, encouraging energy expenditure. 

Best Protein Shake for Intermittent Fasting

While fasting, opt for slow-digesting and moderate-digesting protein shakes. The speed of absorption of dietary amino acids varies according to the type of dietary protein ingested.

Slow-digesting proteins

These are perfect for promoting longer-lasting satiety, as they release amino acids gradually over time, helping you feel fuller for longer. 

This includes:

• Casein protein

• Hemp protein

• Egg protein (whole eggs)

Moderate-digesting proteins

These proteins provide a steady release of amino acids, aiding in hunger management and muscle maintenance during fasting. 

This includes:

• Pea protein

• Brown rice protein

• Sor protein isolate

Conversely, fast-digesting proteins, such as whey protein isolate and egg white protein, are ideal for breaking a fast but may not provide lasting satiety during a longer fasting period. 

When Should You Have Your Protein Shake While Fasting?

The best time to have a protein shake during a fast is during the eating window. It can be at any point, however, having it towards the end is ideal to promote sustained satiety during the fasting period.

What if you are fasting and exercising?

The optimal time to work out while fasting is during the eating window, preferably after eating. This allows your body to optimize its nutrient replenishment. That said, it’s advised to have your protein shake after your workout to replenish your body since amino acids have already been broken down during exercise. Additionally, having a protein shake post-workout supports muscle mass maintenance and recovery by repairing muscle fibers. This approach helps maximize the benefits of protein intake, both for post-workout recovery and for maintaining satiety during the next fasting period.

A 10-day fast study found that while protein loss does occur in early fasting, it decreases as ketogenesis increases. This suggests that the longer the body remains in a fasted state, the protein loss rate decreases. Therefore, fasting combined with physical activity does not negatively impact muscle function, and with proper post-workout nutrition, exercising can effectively maintain muscle mass.

Consuming Protein Shake While Fasting: Tips and Considerations

Guarantee your protein intake positively impacts your fasting by following these tips.

Choose your powder wisely

Make sure you thoroughly read the labels. Look for protein shake options that are sugar-free sugar and contain no artificial sweeteners. Additionally, check for minimal additives, low carbohydrates, and natural ingredients to ensure prime nutritional benefits.

Avoid overconsumption 

Just as you should be aware of your recommended daily protein intake, which is 0.8 grams per kilogram of body weight, you should also be careful not to overdo it. Follow the serving instructions on the label to prevent excessive protein intake.

Prepare for potential digestive issues

Protein shakes may cause gas, discomfort, or bloating during fasting. This mainly occurs due to them containing lactose or artificial additives. Some individuals may also experience digestive issues due to sensitivity to specific proteins.

Not a substitute for whole foods

While protein shakes are convenient, they should not replace whole foods. Whole foods provide essential vitamins, minerals, and fiber that protein shakes often lack. During eating windows, it is important to prioritize a balanced, nutrient-dense diet.

Download the Fastic app today to elevate your protein shake experience and simplify your fasting journey.