Introduction
Extended fasting, like a 72 hour fast, has become an increasingly popular way to lose weight, improve metabolic health, and promote autophagy (the body’s natural cellular cleanup process). However, breaking an extended fast properly is just as important as the fast itself. A protein shake may seem like a convenient option to break your fast with, but there are a few important factors to consider first. In this comprehensive guide, we’ll take a look at the pros and cons of breaking a 72 hour fast with a protein shake and provide some helpful tips and alternatives.
What Happens During an Extended Fast
First, let’s briefly go over what happens in your body when you fast for an extended period of time like 72 hours:
- 12-36 hours – Blood sugar and insulin levels start to stabilize as your body taps into glycogen stores for energy.
- 24-48 hours – Ketone production ramps up as you shift to burning more fat for fuel.
- 48-72 hours – Autophagy peaks as cells recycle waste material and damaged proteins.
Extended fasting can be very beneficial if done properly and safely. But breaking your fast is just as crucial for reaping the rewards.
Why Breaking Your Fast Correctly Matters
After an extended fast, your metabolism has slowed down and your digestive system is taking a break. This means you need to wake them up gradually. Breaking your fast with foods that are hard to digest or spiking your blood sugar too fast can cause some undesirable effects like:
- Digestive issues – cramps, diarrhea, constipation
- Dizziness or fainting
- Hunger and cravings later on
- Fatigue
- Headaches
That’s why protein shakes have appealed to some people as an easy way to break a fast – they provide protein without a large calorie load. But are they the best option? Let’s explore further.
Pros of Breaking Your Fast With a Protein Shake
Here are some of the main benefits that make protein shakes seem like a good idea to break a 72 hour fast:
- Convenient – Protein shakes are an easy grab-and-go option. You don’t have to prepare or cook anything.
- Fast-absorbing protein – Whey protein is quickly digested and absorbed, delivering amino acids to start rebuilding muscle.
- Low carb – A whey or plant-based protein shake won’t significantly spike blood sugar levels.
- Portable – You can take a protein shake anywhere to break your fast if needed.
- Low calorie – Depending on the type of protein used, shakes tend to be lower in calories than solid foods.
These benefits make protein shakes seem like an obvious choice after fasting for an extended time. However, there are also some potential drawbacks to consider.
Cons of Breaking Your Fast With a Protein Shake
Despite the convenience factor, here are some reasons a protein shake may not be the best way to break a 72 hour fast:
- May cause digestive upset – Protein shakes are a fairly concentrated, isolated source of protein. This makes them harder to digest than whole foods.
- Lack of other nutrients – A protein shake alone won’t provide a nutritionally complete meal to replenish important vitamins and minerals.
- Blood sugar spikes – While whey protein has minimal carbs, it can still cause a rise in blood sugar due to its insulinogenic response.
- Artificial sweeteners – Many commercial shakes contain artificial sweeteners that may stimulate appetite.
- Dehydration – Protein requires extra water to digest and metabolize. Shakes don’t provide hydration.
- Gas and bloating – Too much protein at once may lead to digestive discomfort.
So while having a protein shake may seem like an easy route, it has some definite drawbacks compared to slower digesting whole foods.
Alternatives to Break a 72 Hour Fast
Instead of protein shakes, here are some healthier alternatives to break an extended fast:
Bone broth
Sipping on bone broth is an excellent way to replenish electrolytes lost during your fast. It provides protein as well as hydration and gut-healing compounds like collagen.
Eggs
Eggs provide high quality protein along with vitamins, minerals, and antioxidants. Poached or soft boiled eggs are gentle on your stomach.
Yogurt
Plain Greek yogurt contains protein, probiotics, calcium, and vitamin B12. Opt for unsweetened.
Soup
Vegetable soup or bone broth soup gives you fluids, electrolytes, and easily digested carbs and protein.
Smoothies
Make a balanced fruit and veggie smoothie with nut butter or plant protein for fiber, nutrients, protein, and antioxidants.
Salmon and avocado
This combo offers anti-inflammatory fats from the salmon and avocado along with high quality protein.
Chia pudding
Chia seeds become gelatinous when soaked, providing an easily digestible source of protein, healthy fats, fiber, and minerals.
Tips for Breaking Your Fast Safely
Whenever you decide to break your 72 hour fast, keep these tips in mind:
- Break your fast gradually over 30-60 minutes starting with broth or juice.
- Chew foods very thoroughly and eat slowly to aid digestion.
- Keep your first meal lower in fat, fiber, and sugar to avoid GI distress.
- Include electrolytes like sodium, potassium, and magnesium.
- Drink plenty of water to stay hydrated.
- Pay attention to your body’s signals and stop eating if you start feeling unwell.
- Break your fast with whole foods whenever possible.
Being patient and listening to your body during refeeding can help prevent unwanted side effects.
Sample Schedule to Break a 72 Hour Fast
Here is an example game plan for safely transitioning out of your 72 hour fast over a few hours:
Hour 1: Sip on bone broth or electrolyte water
Hour 2: Have a small green juice or smoothie
Hour 3: Eat 1-2 soft boiled eggs
Hour 4: Have a yogurt and berry parfait
Hour 5: Enjoy a salad with salmon and avocado
You can modify this schedule based on your preferences. The key is starting slow with gentle foods before working up to a full meal.
Conclusion
While protein shakes may seem convenient, breaking your 72 hour fast gradually with whole foods is ideal to replenish important nutrients and prevent digestive issues. Focus on incorporating electrolytes, fluids, easily digested protein sources, anti-inflammatory fats, and antioxidants into your first meal. Listen to your body’s signals and adjust your refeeding plan accordingly. With the proper fasting recovery, you can maximize the many potential benefits of extended fasting.
| Food | Benefits |
|---|---|
| Bone broth | Electrolytes, hydration, protein, collagen |
| Eggs | Protein, vitamins, minerals |
| Yogurt | Protein, probiotics, calcium, B12 |
| Soup | Fluids, electrolytes, carbs, protein |
| Smoothies | Fiber, nutrients, protein, antioxidants |
| Salmon and avocado | Anti-inflammatory fats, protein |
| Chia pudding | Protein, fats, fiber, minerals |
This table summarizes some examples of nutritious whole foods to break a fast with and their key nutrients and benefits.
