How do you keep protein while fasting?
Introduction
Fasting has become an increasingly popular way to lose weight, improve health, and simplify meal planning. During fasting periods, it’s important to maintain adequate protein intake to support muscle mass retention and other vital functions. This article will provide tips on optimizing protein intake during various fasting protocols.
Why Protein Matters During Fasting
Protein serves many important roles in the body including:
- Building and repairing tissues and cells
- Making enzymes, hormones, and other body chemicals
- Supporting a healthy immune system
- Preserving lean muscle mass
During fasting, protein intake takes on added importance. When calorie intake is restricted, the body will break down both fat and muscle to meet its energy needs. Consuming adequate protein can help minimize muscle loss and preserve metabolic rate.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, research suggests higher protein intakes may be beneficial during fasting. Consuming 1.2-2.0 g/kg is often recommended to optimize muscle retention.
Protein Intake Recommendations for Fasting
Here are general protein intake recommendations during various fasting protocols:
16:8 Intermittent Fasting
- Eat 0.4-0.5 g/kg protein per meal
- Get 30-40% calories from protein overall
Since all calories are consumed within an 8 hour window, it’s important to emphasize protein at meals. Consuming a high protein breakfast and lunch can help meet needs.
Alternate Day Fasting
- Eat 0.8-1.2 g/kg protein on fasting days
- Eat 1.2-2.0 g/kg protein on feast days
Aim for higher protein intake on feast days to compensate for fasting days. Focus on lean proteins and distribute evenly across meals.
5:2 Fasting
- Eat 1.2-2.0 g/kg protein on normal diet days
- Eat 0.8-1.2 g/kg protein on fasting days
Follow a higher protein diet on regular days. Get adequate protein within the 500-600 calorie allotment on fasting days.
Prolonged Fasting (Over 24 Hours)
- Consume 0.8-1.2 g/kg protein when resuming normal eating
- Increase protein intake gradually over several days
When breaking a prolonged fast, resume protein intake slowly to avoid gastrointestinal issues. Then emphasize protein quality to rebuild muscle.
How to Get More Protein While Fasting
Here are some tips to optimize protein intake during fasting windows or restricted calorie allotments:
Consume Protein-Rich Foods
Emphasize foods like:
- Lean meats: chicken, turkey, lean beef
- Fish: salmon, tuna, cod
- Eggs
- Greek yogurt
- Cottage cheese
- Tofu
- Edamame and lentils
- Protein powders (whey, casein)
Aim for a portion containing around 20-30 grams of protein each meal. Get the majority of your calories from protein sources.
Incorporate High Protein Snacks
Good options include:
- Greek yogurt
- Cottage cheese
- Protein bars
- Jerky
- Nut butters
- Protein shakes
Snacks with 10-15 grams of protein are great for intervals between meals.
Use Protein Supplements
Whey, casein, and plant-based protein powders can help meet needs:
- Add to smoothies, oatmeal, and yogurt
- Mix with water or milk for shakes
Supplements make it easy to add 20-30 grams of high quality protein.
Meal Plan Examples
Here are some sample meal plans showing higher protein intake during various fasting protocols:
16:8 Intermittent Fasting
| Meal | Foods | Protein (g) |
|---|---|---|
| Breakfast | Greek yogurt with berries and almonds | 30 |
| Lunch | Tuna salad with greens | 35 |
| Dinner | Chicken stir fry with vegetables and brown rice | 40 |
| Snack | Protein shake | 25 |
| Total | 130 |
Alternate Day Fasting
| Meal | Foods | Protein (g) |
|---|---|---|
| Fast Day | ||
| Breakfast | Protein shake | 25 |
| Lunch | Tuna salad | 30 |
| Snack | Greek yogurt | 15 |
| Dinner | Chicken and veggies | 40 |
| Total | 110 | |
| Feast Day | ||
| Breakfast | Egg white omelet with greens | 30 |
| Lunch | Salmon salad | 40 |
| Dinner | Steak with sweet potato and broccoli | 50 |
| Snacks | Cottage cheese + nuts | 25 |
| Total | 145 |
5:2 Fasting
| Meal | Foods | Protein (g) |
|---|---|---|
| Fast Day (500 calories) | ||
| Breakfast | Protein shake | 25 |
| Lunch | Tuna and greens | 25 |
| Dinner | Turkey burger | 30 |
| Total | 80 | |
| Normal Day | ||
| Breakfast | Scrambled eggs and turkey bacon | 30 |
| Lunch | Chicken salad sandwich | 40 |
| Dinner | Shrimp fajitas with beans and rice | 45 |
| Snacks | Cottage cheese + fruit | 15 |
| Total | 130 |
Other Tips to Preserve Muscle
Along with increased protein intake, here are some other tips to minimize muscle loss and keep protein levels up during fasting:
- Continue strength training to stimulate muscle protein synthesis
- Opt for slower, more controlled weight loss of 0.5-1 lb per week
- Consume 20-30 grams of protein shortly after workouts
- Choose a variety of protein sources and aim for high quality whey and casein
- Pair protein with complex carbs or healthy fats to slow digestion
- Consider branched chain amino acid supplements
- Stay well hydrated
Supplements to Further Support Protein Intake
Some supplements can help enhance protein’s muscle preserving effects:
- Leucine: This branched chain amino acid stimulates muscle protein synthesis. Take 2-3 grams between meals or with protein.
- Creatine: Has been shown to increase lean mass gains from resistance training. Take 3-5 grams daily.
- Beta-hydroxy beta-methylbutyrate (HMB): Can slow muscle breakdown. Take 1-3 grams per day.
However, these are optional and focusing on overall protein intake remains most important.
Conclusion
Getting adequate protein intake is crucial during fasting periods to preserve lean muscle mass. Aim for 0.8-2.0 grams per kilogram of body weight, adjusting based on the specific fasting protocol. Emphasize protein-rich whole foods and supplements at meals, along with snacks between meals. Pairing protein with resistance exercise and taking targeted supplements like leucine and creatine can also help maintain muscle while fasting. With some planning and adjustment, it’s possible to optimize protein intake even during periods of calorie restriction.