Best Protein Shakes for Intermittent Fasting in 2024
The best protein shake for intermittent fasting is one low in sugars and carbs, such as a whey isolate or plant-based protein, to support muscle retention without breaking your fast.
Intermittent fasting has become a popular way to lose weight and improve health. But keeping muscle mass while fasting can be tough. Protein shakes help solve this problem by giving your body the nutrients it needs without breaking your fast. This guide will show you the best protein shakes for intermittent fasting and how to use them right.
Can You Drink Protein Shakes While Fasting?
Yes, you can drink protein shakes during your eating window in intermittent fasting. They help you get enough protein when you’re eating fewer meals. A good protein shake bottle makes it easy to mix and drink your shakes anywhere.
Protein shakes work well with fasting because:
- They help keep your muscles strong
- They make you feel full longer
- They help your body burn more calories
Why Protein Matters During Fasting
Muscle Protection
When you fast, your body might use muscle for energy. Protein shakes stop this by giving your muscles what they need to stay strong. Research shows people who combine fasting with protein keep more muscle than those who don’t.
Hunger Control
Protein takes longer to digest than carbs. This means you feel full for hours after drinking a protein shake. A study in the American Journal of Clinical Nutrition found protein is the most filling nutrient.
Better Metabolism
Your body uses more energy to digest protein than other foods. This “thermic effect” can help you burn more calories throughout the day.
Best Protein Types for Fasting
Slow-Digesting Proteins
These proteins are best for fasting because they keep you full longer:
- Casein protein (from milk)
- Plant proteins like pea or hemp
Fast-Digesting Proteins
These work best when breaking your fast:
- Whey protein isolate
- Egg white protein
When to Drink Protein Shakes
During Your Eating Window
The best time is toward the end of your eating period. This helps you stay full during your next fast. If you work out, drink a shake right after to help your muscles recover.
Sample Timing
| Fasting Schedule | Best Shake Time |
|---|---|
| 16:8 (fast 16 hours) | Last hour of 8-hour eating window |
| 5:2 (2 low-calorie days) | With your main meal on fasting days |
Choosing the Right Protein Shake
What to Look For
- Low sugar (under 5g per serving)
- High protein (at least 20g per serving)
- Minimal additives
What to Avoid
- Shakes with lots of sugar
- Artificial sweeteners that might spike insulin
- Too many carbs (keep under 10g per serving)
For those who prefer homemade shakes, a good blender can help make smooth, delicious protein drinks with fresh ingredients.
Protein Shake Recipes for Fasting
Keto-Friendly Shake
Great for keeping carbs low:
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk
- 1 tbsp almond butter
- Ice cubes
Green Protein Shake
Packs in extra nutrients:
- 1 scoop unflavored protein
- 1 cup spinach
- 1/2 banana
- 1 cup water or coconut water
Common Mistakes to Avoid
Drinking Too Early
Having a protein shake too soon in your eating window might make you hungry later. Save it for the end of your meal period.
Overdoing Protein
Most people need 0.6-0.8g of protein per pound of body weight. Going much higher won’t help more and might cause digestive issues.
Ignoring Other Nutrients
Protein shakes shouldn’t replace whole foods entirely. Make sure to eat vegetables, healthy fats, and some carbs during your eating window.
For those who travel often, a portable blender can help you make protein shakes anywhere, keeping your fasting routine on track.
Research-Backed Benefits
A 2024 study in Nature Communications found that people who combined intermittent fasting with protein pacing lost more weight and kept more muscle than those just cutting calories. The protein group also had better gut health.
Another study from the Journal of the International Society of Sports Nutrition showed that protein during fasting helps maintain muscle better than fasting alone, especially for people who exercise.
Final Tips
- Start with one protein shake per day during your eating window
- Choose a protein type that matches your needs (slow for hunger, fast for recovery)
- Track your results and adjust as needed
Remember, protein shakes work best as part of a balanced fasting plan. Combine them with healthy meals during your eating window for the best results.
