Intermittent fasting is a popular way to manage weight and improve health, but getting enough protein during your eating windows can be tricky. A good protein shake can make all the difference, helping you stay full, build muscle, and meet your nutritional needs without breaking your fast. I’ve tried a bunch of different protein shakes while doing IF, and it’s definitely made the process easier. Let’s dive into some of the best options out there that I’ve found to be effective.
Here’s a quick look at our top picks:
- Best Overall: Transparent Labs Whey Protein Isolate
- Best Vegan Option: Garden of Life Sport Organic Plant-Based Protein
- Best for Weight Loss: Optimum Nutrition Gold Standard 100% Whey
- Best Budget-Friendly: NOW Foods Whey Protein Isolate
- Best for Muscle Gain: Kaged Muscle Re-Kaged
Top 5 Best Protein Shakes for Intermittent Fasting
1. Transparent Labs Whey Protein Isolate
Transparent Labs Whey Protein Isolate is a high-quality protein powder known for its purity and clean ingredients. It’s an excellent choice for intermittent fasting because it’s low in carbs and fat, ensuring you get a concentrated dose of protein without unnecessary calories. Plus, it tastes pretty good!
Pros:
- ✅ High protein content (28g per serving)
- ✅ Minimal carbs and fat
- ✅ No artificial sweeteners, colors, or preservatives
Cons:
- ❌ More expensive than some other options
- ❌ Limited flavor options
- ❌ Some users may find the taste slightly bland
Verdict: If you’re looking for a top-tier protein powder with clean ingredients and don’t mind paying a bit extra, Transparent Labs Whey Protein Isolate is a solid choice.
2. Garden of Life Sport Organic Plant-Based Protein
For those following a vegan or plant-based diet, Garden of Life Sport Organic Plant-Based Protein is a fantastic option. This protein powder is made from a blend of organic pea protein, navy bean, lentil bean, and cranberry seed protein. I like this because I can enjoy a good shake and stay plant-based.
Pros:
- ✅ Certified organic and vegan
- ✅ Contains a complete amino acid profile
- ✅ Added probiotics for digestive health
Cons:
- ❌ Some users may not like the taste or texture
- ❌ Can be slightly gritty compared to whey protein
- ❌ Lower protein content per serving compared to some whey isolates
Verdict: If you’re committed to a plant-based lifestyle and need a reliable protein source for your intermittent fasting routine, Garden of Life Sport Organic Plant-Based Protein is a great pick.
3. Optimum Nutrition Gold Standard 100% Whey
Optimum Nutrition Gold Standard 100% Whey is a widely popular and well-regarded protein powder. It’s known for its great taste, mixability, and effectiveness in supporting muscle recovery and growth. During intermittent fasting, it can help you maintain muscle mass while restricting calories.
Pros:
- ✅ Excellent taste and mixability
- ✅ Wide variety of flavors
- ✅ Contains a blend of whey protein isolate, concentrate, and peptides
Cons:
- ❌ Contains artificial sweeteners (in some flavors)
- ❌ Not suitable for those with lactose intolerance (unless you opt for the isolate version)
- ❌ Can be a bit pricey compared to budget options
Verdict: If you want a reliable and tasty protein powder that’s been a favorite for years, Optimum Nutrition Gold Standard 100% Whey is a safe bet. Just be mindful of the artificial sweeteners if that’s a concern.
4. NOW Foods Whey Protein Isolate
NOW Foods Whey Protein Isolate is a budget-friendly option that doesn’t compromise too much on quality. It provides a good amount of protein per serving with minimal carbs and fat, making it suitable for intermittent fasting. I used this when I was in college and didn’t have much money, but still wanted to hit my protein goals.
Pros:
- ✅ Affordable price point
- ✅ High protein content
- ✅ Minimal ingredients
Cons:
- ❌ Taste can be bland or artificial
- ❌ Mixability may not be as good as higher-end brands
- ❌ Limited flavor options
Verdict: If you’re on a tight budget but still want a decent protein isolate for your intermittent fasting routine, NOW Foods Whey Protein Isolate is worth considering.
5. Kaged Muscle Re-Kaged
Kaged Muscle Re-Kaged is designed to optimize muscle recovery and growth post-workout. It contains a blend of whey protein isolate, creatine, and glutamine. If you’re serious about building muscle while intermittent fasting, this is a solid choice.
Pros:
- ✅ Contains added creatine and glutamine for enhanced recovery
- ✅ High-quality whey protein isolate
- ✅ Informed-Sport certified (tested for banned substances)
Cons:
- ❌ More expensive than basic protein powders
- ❌ Not necessary if you’re already supplementing with creatine and glutamine
- ❌ Some users may not like the added ingredients
Verdict: If you’re focused on maximizing muscle growth and recovery during intermittent fasting and want an all-in-one supplement, Kaged Muscle Re-Kaged is a great option.
Buying Guide
Choosing the right protein shake for intermittent fasting involves considering a few key factors. Here’s what to keep in mind:
- Protein Source: Whey protein is a popular choice due to its high bioavailability and complete amino acid profile. If you’re vegan, opt for plant-based protein blends like pea, brown rice, or soy protein.
- Macronutrient Profile: Look for protein powders that are low in carbs and fats to avoid breaking your fast. Ideally, you want a product that’s primarily protein with minimal added sugars or unhealthy fats.
- Ingredients: Check the ingredient list for any artificial sweeteners, colors, or preservatives that you may want to avoid. Some people prefer natural sweeteners like stevia or monk fruit.
- Taste and Mixability: A protein shake is only effective if you can actually drink it! Read reviews to get an idea of the taste and how well the powder mixes with liquid. Nobody wants a clumpy shake.
- Dietary Restrictions: If you have any dietary restrictions, such as lactose intolerance or gluten sensitivity, make sure to choose a protein powder that meets your needs. Whey protein isolate is generally lower in lactose than whey protein concentrate.
- Budget: Protein powders can range in price, so set a budget before you start shopping. Consider the cost per serving to compare different products.
FAQs
Q: Will a protein shake break my fast?
A: Technically, yes, any calories consumed will break a strict fast. However, a low-calorie, high-protein shake can be strategically used during your eating window to help you feel full and meet your protein goals without significantly impacting your fasting benefits.
Q: Can I use a protein shake before a workout while intermittent fasting?
A: Yes, consuming a protein shake before a workout during your eating window can provide you with the energy and amino acids needed to support muscle performance and recovery.
Q: How much protein should I aim for during intermittent fasting?
A: The recommended protein intake varies depending on your activity level and goals. A general guideline is to aim for 0.8-1 gram of protein per pound of body weight, especially if you’re trying to build or maintain muscle mass.
Q: Are plant-based protein shakes as effective as whey protein shakes?
A: Plant-based protein shakes can be just as effective as whey protein shakes, provided they contain a complete amino acid profile and are consumed in adequate amounts. Blending different plant-based protein sources can help ensure you get all the essential amino acids.
Conclusion
Finding the right protein shake can significantly enhance your intermittent fasting experience. Whether you prioritize clean ingredients, plant-based options, or budget-friendly choices, there’s a protein powder out there that can help you reach your goals. Consider your individual needs and preferences, and don’t be afraid to experiment until you find the perfect fit.
This site contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. This means if you click on a link and buy a product, we may receive a small commission at no extra cost to you.
