Can You Drink Protein Shakes While Fasting? Ultimate Guide 2024

Key Takeaways

• A fast becomes broken when you ingest anything containing calories. Protein shakes are not calorie-free; thus, they break quickly.
• Can you drink protein shakes while fasting? Yes and No. Protein shakes include amino acids, which induce insulin levels to surge and so break the fast. However, you can still include them in your intermittent fasting schedule if they are consumed within the appropriate window. 
• It is crucial to check your eating window to see when it is ideal to drink protein shakes while fasting. You can have protein shakes after a workout, as a high-protein snack, etc.
• An average adult should take 0.8g per kg of body weight per day. Nevertheless, this might differ based on exercise levels and fitness objectives.

Do Protein Shakes Break Fast?

Proteins will break intermittent fasting. Protein shakes will, at the very least, have protein powder and a liquid basis, such as dairy, almond milk, or water. 

One of the main objectives of Intermittent Fasting is to avoid spiking insulin, the fat-storing hormone, so that the body may naturally activate fat-burning processes and work toward a weight loss goal. With this in mind, anything that causes a surge in insulin will break your fast. 

Protein and carbohydrates are the two primary macronutrients that stimulate the storage of the hormone insulin (albeit protein to a lower extent than carbohydrates). As a result, protein shakes will help break a fast.

Do protein shakes break intermittent fasting? Source: Aventive Studio

However, when fasting, you can consume water or non-caloric liquids such as black coffee or tea. They do not break your fast and may help you control your hunger. During your fasting window, your coffee or tea must also be free of any additives, such as artificial sweeteners and sugar.

Can You Drink Protein Shakes While Fasting?

The answer is yes and no. Drinking protein shakes is an excellent way during intermittent fasting since they are a quick and easy method to meet your daily protein requirement. This is especially crucial if you are on a calorie deficit or have a limited eating window, like 20/4 intermittent fasting.

Furthermore, protein shakes take longer to digest, allowing you to feel fuller for longer and suppressing your appetite. This can keep you going during your fasting period and make the procedure simpler.

Can you have protein shakes while fasting? Source: USA Today

Protein shakes, on the other hand, are often made by combining protein powder with milk or water. Also, they contain vital nutrients such as vitamins, amino acids, and minerals.

Thus, taking protein shakes while fasting is controversial since they may trigger an insulin spike, breaking the fast.

Read more: Is protein powder made from worms?

When to Have Protein Shakes During the Eating Window?

Can you drink protein shakes while fasting? Yes, but it will bring the best result if you take it the right way. Follow some tips below!

To Break A Fast And Begin Your Eating Window

Some people may overeat after breaking their fast, which might result in an unruly eating behavior or bloating. This might also explain why you can't lose weight with intermittent fasting.

If you do this, protein shakes might be an excellent method to break your fast and avoid overeating. In fact, breaking an intermittent fast with a protein shake assists you in controlling your appetite and preparing you for a more balanced diet in the following meals. 

As a High-Protein Snack

When fasting, protein shakes are a healthy and quick snack that can help you meet your daily protein needs more easily. 

You can have protein shakes as a high-protein snack. Source: Myprotein

If you want to lose fat, combine your protein powder with water to reduce your calorie consumption. If you're going to gain muscle mass, mix it with your preferred milk for more protein, calories, and other nutrients.

As Occasional Meal Replacement

Protein shakes may be an effective meal replacement, especially when combined with nutrient-dense ingredients or served alongside other nutrient-dense meals. 

Remember that protein shakes are fantastic for replacing food during mealtimes. However, you should not use them on a regular basis.

After a Workout

When intermittent fasting, you can consume a protein shake immediately following an exercise during your eating window to support muscle recovery and growth.

Exercise, particularly strength training, causes tiny breaks in muscle fibers that need repair to get stronger, and protein offers the amino acids required for this process. Having a protein shake right after your workout will aid in optimizing muscle protein synthesis, which occurs throughout the hours after exercise. 

This timing replenishes energy stores and promotes faster recovery. As a result, it ensures you are ready for your next workout while also boosting long-term muscle health and endurance.

Still, if you work out hard before your feeding window, you will have to wait for it to begin before you can have your shake. 

5 Benefits of Protein Shakes

Aid Muscle Growth

Can you drink a protein shake while fasting? Protein shakes are a favorite supplement for those who want to gain muscle and enhance their physical performance. 

Muscles are stressed and microscopically damaged during exercise, requiring repair and development to strengthen. Protein is vital in this process because it contains the amino acids needed for muscle repair and recovery. Drinking a protein shake after exercising helps quickly deliver nutrients to the muscles. As a result, it accelerates the healing process and promotes muscular development. 

Decrease Hunger and Appetite

Protein shakes are a fantastic choice for people looking to reduce their calorie consumption while remaining satisfied in between meals. One important reason is that protein helps you feel fuller for longer. This is partially because of the release of the fullness hormones GLP-1 and PYY.

The advantages of protein shakes. Source: Tonal

According to a 2020 review, consuming more than 35g of protein at once appears to be the most beneficial for reducing hunger. Also, it reduces the urge to eat and increases feelings of fullness.

In addition, a 2019 research of 9 obese young women discovered that a whey protein drink effectively lowered hunger.

Furthermore, protein regulates blood sugar, which can help alleviate low blood sugar symptoms like hunger.

Lose Weight

Protein powders' muscle-building properties can also help people lose weight.  

In fact, a calorie deficit (burning more calories than you consume) is the most crucial aspect of reducing weight. Despite that, increasing your protein intake can aid in keeping muscle mass while targeting fat reduction.   

Furthermore, protein slows the digestion process, making you feel fuller for longer after you eat. This might help you lose weight by reducing your appetite.

Boost Your Metabolism

Can you drink protein shakes while fasting? You can consider doing so since protein shakes provide the fuel your muscles require to grow and repair. Your body will focus on fat-burning during exercises. Consistent workouts and a protein-rich diet develop lean muscle, which demands more calories for fuel and, in the long run, boosts metabolism.

Promote Fitness

Beginning the day with a protein shake can be an effective method to improve fitness, especially in terms of workout performance and recovery. 

When ingested in the morning, protein shakes deliver a burst of necessary amino acids that feed muscles. Thus, it enhances endurance and energy levels for later-day physical activity.

Read more: Why does my protein shake foam?

How Much Protein Would You Need To Consume During the Eating Window?

Can you drink protein shakes while fasting? Yes, but you should pay attention to how much you need to consume for the best result. The recommended daily protein consumption for an average adult is 0.8 grams per kilogram of body weight. 

However, this might vary based on each individual's needs, body, activity levels, and goals. Introducing a protein shake within the eating window may be unnecessary if you are already getting enough protein from entire meals.

To illustrate, doctors typically recommend that active individuals who want to gain muscle and decrease fat ingest roughly 1.2 - 1.6 grams of protein per kilogram of their desired body weight.

The daily intake of protein shake while intermittent fasting. Source: Eat This Not That

For athletes and those with special fitness goals, consuming more protein may be advantageous. Protein shakes can be an easy method to supplement their diet. Meal replacement drinks, for instance, frequently contain increased levels of protein to aid muscle growth and repair. 

For these reasons, you should visit a medical professional or qualified dietitian to determine the optimum quantity of protein for your specific needs.

Frequently Asked Questions

Should I Break My Fast With A Protein Shake?

Yes, breaking a fast with a protein shake is ideal, especially if you want something light and easy to digest. Protein shakes provide important amino acids, which assist in preventing muscle breakdown and can normalize blood sugar levels after fasting. Include a variety of protein, healthy fats, and fiber to help balance nutrients and boost energy levels.

However, listen to your body; some individuals prefer to break their fast with whole foods before consuming a protein shake.

Is It Ok To Have A Protein Shake While Fasting?

Drinking a protein shake during an intermittent fast is fine. However, it is only okay within the right consumption window.

Protein is composed of amino acids. Consuming a protein shake, particularly one marketed as a full meal replacement, during a fasting period may increase insulin levels. As a result, it may break the fast and prevent your body from using stored fat for energy.

Can You Drink Protein Shakes While Religious Fasting?

Most religious fasts require refraining from all food and drink. Therefore, drinking protein shakes breaks the fast. For example, during Ramadan, fasting means abstaining from food and drink from sunrise until sunset. Hence, protein shakes are not permitted. As a result, always refer to your faith's specific customs, and if you need clarification, ask a religious adviser.