Can you take protein shakes while intermittent fasting

Can You Take Protein Shakes While Intermittent Fasting?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

Can you take protein shakes while intermittent fasting

When it comes to breaking fast, it’s not always about what you eat. It’s also about what you drink. As a general rule, if your drink has calories – whether it’s protein, sugar, or something else – you’re breaking your fast.

Intermittent fasting is two-fold. You don’t want to eat any calories during this period, but you also don’t want to trigger a metabolic response from any supplements you’re taking. Protein shakes do both, so they’ll break your fast. But that doesn’t mean you should skip them all together! Instead, save the protein shakes for your eating windows. You can still reap the fantastic benefits of this nutritious drink as your body works through its caloric stores during fasting.

Key Takeaways

  • Drinking protein shakes during a fasting window will break your fast because they contain calories and can trigger a metabolic response. Only consume water, tea, and black coffee without sweeteners during a fasting window.
  • Protein is an important nutrient that helps with satiety and metabolism. If you struggle to get enough protein through food, protein shakes can be a helpful tool for meeting daily protein requirements.
  • Protein shakes can be a good way to break your fast as long as they contain fiber and are followed by healthy fats. This can help provide the nutrients your body needs while avoiding digestive discomfort or feeling overly full.
  • Pay attention to the nutritional label of your protein shakes to make sure they don’t contain too much sugar. Some shakes may also contain additional nutrients like vitamins and minerals, making them a well-rounded meal replacement option.
  • When it comes to intermittent fasting, it’s not just about when you eat, but also about what you eat and drink. During eating windows, focus on consuming fiber, healthy fats, and protein for optimal health and weight management.

Importance of Protein in Your Diet

The quality of what you eat is just as important as when you eat, so it’s a great first step that you’re looking to drink protein shakes while you’re fasting. Unfortunately, if you do, you’ll break your fast. They have calories and will trigger a metabolic and insulin response in your body. The only things you can really drink without breaking your fast is water, tea, and black coffee – without the sugar of course!

Instead, integrate protein shakes during your eating windows. Protein is critical in helping you feel full longer. It also helps boost your metabolism during fasting. It’s a win-win, so first start by identifying how much protein you need every day. Once you’ve got that number in mind, create a meal plan of how you can hit it. If you struggle to get enough protein through food, protein shakes are going to be critical for you.

Look at the nutritional label. Some shakes contain additional nutrients like vitamins, minerals, and fiber, so you’ll get a well rounded meal in a single shake. Flavorings can help them go down smoother, just make sure that it doesn’t add too much sugar.

Should You Break Your Fast with a Protein Shake?

If you’ve just started intermittent fasting, after you fasting window is up, you’ll be starving, looking to break your fast with the nearest thing available. For those who have been intermittent fasting longer, they know you have to ease into eating. Your body needs time to acclimate to processing food, so you want to be strategic in what you eat or drink to not shock your body and put it into a food coma right out of the gate.

Drinking a protein shake, as long as it has fiber, can be a great way to break your fast. It contains a lot of the nutrients your body will be craving. However, they often don’t include fat, so you’ll want to follow it up with some nuts or healthy fat-rich foods to kickstart your body. It’s a gentle way to break your fast, so while the juicy burger may be calling your name, resist the urge. You’ll thank yourself later when you’re not feeling sick.

Remember, what you eat is just as important as when you’re eating during an intermittent fast, so during your eating windows focus on fiber, healthy fats, and protein. Protein shakes are an easy way to get a concentrated dose of protein in your body, just make sure the monitor the sugar content. You don’t want to undo your work by ingesting too much sugar in your food and drink.

So Do Protein Shakes Break Your Fast?

Yes, protein shakes will break your fast. You cannot eat or drink anything that has calories during a fasting window. Often, many people forget that you can drink your calories too, so pay close attention what you drink. During fasting windows only drink water, tea, and black coffee without any added sweeteners. Even if they are calorie free, your body can still have an insulin response which will break your fast.


  • Can you take protein shakes while intermittent fasting?

Yes, you can take protein shakes while intermittent fasting. However, it’s important to be mindful of the type and amount of protein you consume during your feeding window.

  • What type of protein should I look for in a protein shake while intermittent fasting?

Look for easily digestible protein sources, such as whey or collagen. These types of protein are quickly absorbed by the body and won’t break your fast.

  • How much protein should I consume during my feeding window while intermittent fasting?

Consuming between 0.7-1.0 grams of protein per pound of body weight during your feeding window while intermittent fasting is recommended. However, it’s important to consult a healthcare professional to determine the right amount for your needs.

  • Can I drink protein shakes during my fasting window while intermittent fasting?

No, you should not consume any calories during your fasting window while intermittent fasting. This includes protein shakes.

  • When is the best time to drink a protein shake while intermittent fasting?

The best time to drink a protein shake while intermittent fasting is during your feeding window. This will ensure that you get the nutrients your body needs to support your goals while maintaining the benefits of intermittent fasting.

  • Do I need to drink protein shakes while intermittent fasting?

No, you do not need to drink protein shakes while intermittent fasting. However, they can be a convenient and effective way to increase your protein intake during your feeding window.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!