Can you drink protein shake during intermittent fasting

Intermittent fasting is a dietary approach that has been around for centuries, but has increasingly gained more traction today among everyday healthy adults. Unlike many other diets, intermittent fasting focuses more so on when to eat and not necessarily when to eat. The most common form of intermittent fasting is known as the time-restricted fasting or the 16:8 method. People who practice time-restricted eating typically eat during an 8- to 12-hour window and fast during the remaining 12 to 16 hours. For example, eating between 12:00 pm – 8:00 pm, and fasting the other 16 hours of the day. During a fast an individual refrains from eating, but is water. Some may also accept non-calorie containing beverages, coffee and tea during fasting. Now when it comes to the fed or non-fasting hours – there really are not restrictions or foods that are restricted during that 12-hour fed window. However, let’s talk about how you can make the most during that time from a protein standpoint.

Table of Contents Show

WILL COFFEE BREAK MY FAST?
Do protein shakes break intermittent fasting?
When should you take protein shakes when intermittent fasting?
Can you have protein during intermittent fasting?

After you’ve fasted – chances are you’re probably feeling pretty hungry, but resist the temptation to over-indulge to prevent stomach upset and overeating. Instead, re-introduce foods slowly and aim to eat about every 2 to 4 hours thereafter. You can begin your day as you normally would. Maybe starting off with high-quality proteins like eggs, yogurt, oats prepared with milk, etc. However, if you’re eating at noon, then you may not necessarily desire breakfast-type foods. If this is the case, then you can try for something more suited for lunch like a chicken salad, turkey wrap, or tuna sandwich. Some great night time options may include foods like grilled chicken, baked fish, or a tofu or tuna bowl. In all, when it comes to meals – always ensure you have an adequate amount of protein at each meal – making about quarter of your plate protein. Snacks are a great time to vary up your protein routine and add more plant-based proteins like nuts, seeds, beans, peas, and lentils.

When needs are unmet through foods alone or you’re seeking a high-quality convenient protein, then supplements can be a great option. Protein powder supplements can often be added throughout your fed-state first thing upon breaking fast, between meals, with meals, before activity, after exercise, and/or as a snack before bed. The unique thing with most powders is you don’t just have to shake it up or make a smoothie. In fact, many times you can bake, cook, and blend it in. For example, you can prepare a homemade recipe with protein powder or add to a batter, soup, dressing, yogurt parfait, oatmeal and more. Protein powder can be extremely easy to add into your routine and can even be easily disguised in many of your go-to recipes with unflavored options.

In all, intermittent fasting is unlike many other diets, because again it focuses on when to eat and not necessarily what to eat. Fortunately, you can still make healthy smart choices when incorporating protein. Here are three quick protein tips when implementing intermittent fasting –

Include a variety of proteins from both animal and plant such as poultry, eggs, nuts, seeds, etc.
Select lean options or go for healthier cooking options when preparing foods such as baking
If protein needs are unmet through food, then select a quality protein such as whey or casein.

Q) Hey, I’ve heard you recommend having a protein shake before my morning workout. Doesn’t that break my fast?

A) I’ve been skipping breakfast for the past 10 years. Many of my online coaching clients opt to do that as well.

This is a style of intermittent fasting. And because I’ve written about it, people often ask me variations on the question, “Hey, won’t this break my fast?”

The answer is yes. After ANY calorie consumption, you will no longer be fasting. But the question is, does that matter?

I’d argue not.

Think about why you are fasting in the morning first place. For the majority of people, it’s to help you lose fat.

When you skip breakfast, this creates a morning “fasting” period that extends the time you haven’t eaten from the night before up until your lunch…

Something happens, and… fat loss! 🪄

So what is that something?

You may have heard that fasting lowers insulin levels, which helps you burn more fat.

But unfortunately, this is not the case.

And yes, I know there are a few so-called experts, Jason Fung, Gary Taubes, and their bazillion acolytes, who will try to convince you otherwise. (The same kinds of people will sell you on the idea that cardio when fasting will speed up fat loss.)

But they’re just making up a plausible-sounding mechanism to explain a result, so they can sell you books, pushing their low-carb conspiracy theories.

The only thing that helps with fat loss is sustaining a calorie deficit over time. Sustain is the key part of that.

Instead of having smaller meals, you can try skipping breakfast.

Many people who do this find that they no longer feel hungry in the mornings after around a week. And this allows them to have two, bigger, more satisfying meals while still having the same calorie intake as if they had three, smaller meals.

So, the purpose of the morning “fast” is to reduce meal frequency, which helps with appetite control, which helps you sustain a calorie deficit, which you need for fat loss.

Now, if having a splash of milk or a spoon of sugar in your morning coffee makes life better and your diet easier to sustain, please feel free to do that!

It adds little to your total calorie consumption, and that is what matters.

And yes, technically, this means you are no longer fasting.

But fat loss is not about fasting; it’s just a tool that may help you sustain a calorie deficit.

So, this is why I don’t hesitate to recommend to clients who train in the morning without eating anything prior to having a protein shake before their workout.

(👉 See: Nutrient Timing Guide to Maximize Fat Loss and Muscle Growth)

It doesn’t matter that they are no longer technically fasting anymore, it’s more important for them to have amino acids in their bloodstream to minimize muscle breakdown. (Protein is made up of amino acids.)

(👉 See: Why I recommend whey over BCAAs if training ‘fasted.’)

And yes, this is some additional calorie intake. But far fewer than a conventional meal, so you still get a calorie buffer to eat two bigger meals later on.

So to summarize, morning fasting CAN be a useful tool to help you sustain the calorie deficit you need for fat loss.

But it has nothing to do with insulin. You don’t have to fear “breaking” your fast. And if you don’t find that it helps, you’re not missing out.

Lastly, if you’re fasting for the claimed health benefits, I’d point out that the most impactful thing you can do for your health is to un-fatten yourself.

So, make sure you don’t put the proverbial cart before that hypothetical horse.

Thank you for reading. 🙏🏻😊

WILL COFFEE BREAK MY FAST?

Black coffee has around 5 calories per cup. So this isn’t going to change any meaningful outcome.

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Do protein shakes break intermittent fasting?

“Protein shakes contain amino acids that cause insulin levels to spike and therefore will break a fast,” Bates says. However, they can still be part of your intermittent fasting schedule, if done during the appropriate window.

When should you take protein shakes when intermittent fasting?

Protein powder supplements can often be added throughout your fed-state first thing upon breaking fast, between meals, with meals, before activity, after exercise, and/or as a snack before bed. The unique thing with most powders is you don't just have to shake it up or make a smoothie.

Can you have protein during intermittent fasting?

Intermittent fasting allows you to eat for eight hours of the day. Protein is important for achieving results on the intermittent fasting diet. It is important to eat the same amount of protein you would regularly.