What is the best protein shake for intermittent fasting?

drink wholesome is the best protein shake for intermittent fasting. It is made with a short list of simple ingredients, making it perfect for people who need to boost their protein intake without extra processing and added junk. Order samples to see if our intermittent fasting protein shake is right for you. 

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drink wholesome is the best protein shake for intermittent fasting.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is intermittent fasting?

Intermittent fasting is a simple way of eating that involves cycling between periods of fasting and eating. Instead of focusing on what you eat, it emphasizes when you eat. Unlike diets that restrict specific foods or require calorie counting, intermittent fasting centers on the timing of your meals.

There are various popular methods of intermittent fasting, with the 16/8 method being one of the most well-known. With this approach, you fast for 16 hours each day and limit your eating to an 8-hour window. Typically, this means skipping breakfast and consuming all your daily meals within an 8-hour timeframe, like from noon to 8 p.m.

The core concept behind intermittent fasting is to increase the time between your last meal of one day and your first meal the next day. This shift leads to a drop in insulin levels and prompts your body to utilize stored fat for energy. This eating pattern has gained popularity due to its potential health benefits, including weight loss, enhanced insulin sensitivity, and reduced inflammation.

Is protein important for intermittent fasting?

Yes, protein is crucial when practicing intermittent fasting. Here is why:

– Satiety: Protein keeps you feeling full for longer compared to carbs or fats. This reduces hunger and cravings during fasting periods.

– Muscle Preservation: During intermittent fasting there is a risk of losing muscle. Sufficient protein intake can help protect your muscle mass.

For protein sources, it is recommended to prioritize options like eggs, fish, and meat. Some people, especially those with dietary restrictions, however, may find it challenging to get enough protein from these sources. This is where protein shakes can be helpful.


Can you drink protein shakes while intermittent fasting?

Protein shakes can be a valuable addition to your intermittent fasting routine for several reasons:

– Convenient Protein Source: Protein shakes are a hassle-free way to get the protein you need, especially if you struggle to meet your daily protein requirements.

– Calorie Deficit: Replacing a meal or part of a meal with a protein shake can help create a calorie deficit, which is crucial for weight loss.

When to incorporate protein shakes into your intermittent fasting plan depends on your preferences and fasting protocol:

– During the Eating Window: If you follow a protocol like the 16/8 method with an 8-hour eating window, you can have your protein shake as part of a meal or snack during that period.

– After Exercise: If you work out during your fasting hours, consider exercising at the end of your fasting window and drinking a protein shake immediately afterward. This provides essential amino acids for muscle recovery without breaking your fast.

– Near the End of Eating Window: Having a protein shake towards the end of your eating window can help curb hunger during the fasting period.

It  is essential to note that drinking a protein shake during fasting hours will break your fast, so the timing should align with your goals and fasting guidelines.


What is the best protein shake for intermittent fasting?

Using any type of protein shake (egg white, pea, whey, etc.) can help you boost your protein intake. That is, when it comes to the type of protein, there is no significant advantage to using one over another as long as you maintain a balanced diet. What does matter, though, are the added ingredients in your protein shake.

Regrettably, most protein shakes contain a mix of nasty additives like emulsifiers, thickeners, flavors, and sugar substitutes. These ingredients can lead to painful side effects and long-term gut health problems.

Did you know that regularly consuming certain food additives can change the composition of your gut microbiome? Your gut microbiome is the collection of microorganisms living in your gut, and helps with food digestion, and plays an important role in many physiological processes. It follows that an altered gut microbiome, known as a dysbiotic gut microbiome, is something you should avoid. Research shows that gut dysbiosis is a leading cause of inflammation in the body, and linked to the onset and progression of several chronic diseases.

The best protein shake for intermittent fasting is therefore one made with a short list of simple ingredients. Essentially, the more your protein shake resembles real food, the better it is for your gut and overall health. It is worth noting that intermittent fasting has been shown to improve the diversity and composition of the gut microbiome in some individuals. It would be unfortunate to reverse this positive effect by drinking a protein shake filled with unhealthy additives.

Why drink wholesome

drink wholesome is additive-free.

One of the reasons why we make the best protein shake for intermittent fasting is that we do not use food additives. As you just learned, many additives, in addition to messing with your gut microbiome, can cause unpleasant side effects.

Consider this: most additives are challenging to digest because they are not real food. Consequently, they linger in your gut, becoming a feast for your hungry gut bacteria. As gut bacteria eat, they release gas, so more time to dine equals more gas production. Naturally, excessive intestinal gas can result in bloating, flatulence, and stomach pain. Additionally, it can slow down the movement of food through your colon, leading to constipation.

On the flip side, partially digested food additives can also cause your colon to absorb excessive water, which can trigger osmotic diarrhea. Now, you may finally have something to blame for those post-protein shake trips to the bathroom.

Here is a list of the most common food additives in protein shakes:

acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best intermittent fasting protein shake is that we do not use whey and casein. These dairy-based proteins contain lactose, a sugar that most adults cannot fully digest. For this reason, it is notorious for causing nasty digestive issues. 

drink wholesome is made with real foods.

A final reason why we make the best protein shake for intermittent fasting is that we do not use protein concentrates or isolates. Almost all other protein supplements are derived from these protein sources, which go through intense processing. Protein concentrates or isolates undergo mechanical or chemical procedures that remove the non-protein components, leaving them looking nothing like real food. 

Your digestive system is meant to handle minimally or unprocessed real foods, not protein concentrates or isolates. This is why studies reveal that regularly consuming ingredients like these can change your gut microbiome. As I mentioned earlier, having an imbalanced gut microbiome is a major health concern.

Instead of using protein concentrates or isolates, we make the best intermittent fasting protein shake using egg whites and almonds. These are simple, whole food protein sources are easy on your gut, unlike protein isolates and concentrates. Here are few reasons why:

– Natural Digestive Aids: Both egg whites and almonds contain enzymes that aid in digestion. In contrast, protein isolates and concentrates lack these natural digestive aids.

– Prebiotics: Almonds are prebiotic, meaning they support a healthy gut microbiome.

– Egg Whites: Egg whites are low in FODMAPs, alkaline (maintaining a healthy gut pH), and bioactive (promoting good gut bacteria growth). This is why our customers experience fewer digestive issues with our egg white protein powder than with any other type of protein supplement.

In summary, we have formulated delicious protein supplements with a minimal list of gut-friendly ingredients, allowing you to boost your protein intake during intermittent fasting without compromising your gut health.

easy to digest

“I like drink wholesome because of how filling it is. 1 serving is enough to keep me full until lunch. If you’re trying to cut back on snacking, I recommend adding some protein to your breakfast. It has made a huge difference for me.” – Monica

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.