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Intermittent fasting is gaining popularity as a way to burn fat faster and more efficiently. IF has been shown to have many benefits including lowering blood pressure, reducing risk of cardiovascular disease, and increasing lifespan in animals. If you’re considering IF as a part of your fat-burning routine, you may be concerned about protein intake.
After all, it’s well known that keeping protein high helps with fat loss. Protein is one of the primary macronutrients that helps your body build and repair muscle tissue.
If you’re IFing, how much protein do you need? This article explains exactly how much protein you need while intermittent fasting so that your body continues to build lean muscle instead of burning it for energy.
How Much Protein Do You Need?
The amount of protein you need depends on your age and activity level. As you age, your body naturally starts to lose muscle mass, so you may want to increase your protein intake as you get older. All adults should consume 0.8-1g of protein for every kilogram of body weight. If you’re trying to lose weight, you can reduce your protein intake to about 0.4-0.45g/kg of body weight.
If you’re very active, you may be able to increase your protein intake to 1-1.3g/kg of your body weight. However, if you’re very sedentary, you may want to consume less protein to reduce your energy intake. You can also check your urine once a week to see if you’re getting enough protein.
Is There an Ideal Amount of Protein for Intermittent Fasting?
Some people claim that a specific amount of protein is required for optimal results while intermittent fasting. Unfortunately, there is no scientific evidence to support these numbers. However, there are a few things to keep in mind as you’re determining your IF protein needs.
First, you’ll want to focus on eating quality proteins instead of just shovelling down as much food as you can fit in your mouth. This means lean meats, fish, eggs, and dairy products are the way to go. One of the best ways to increase your protein intake while IFing is to add a protein supplement to your daily routine.
You can choose a variety of protein sources, including whey, casein, and plant-based proteins like pea and hemp.
How Much Protein Should You Actually Eat While IFing?
In order to build muscle while fasting, you’ll want to eat enough protein to maintain your muscle mass. Dr. Jason Gilliland, a sports nutrition expert and co-founder of My Protein, recommends that adults eat around 0.36g/kg of body weight. If you’re very active or lifting weights, you can increase your protein intake to 0.5g/kg of body weight.
Keep in mind that you don’t have to eat your protein at any specific time during the day. As long as you meet your daily protein goal, you can consume your protein at any point during your fasting window. You’ll also want to make sure that you’re taking in enough calories in general.
That said, it is helpful to plan your protein intake in advance so you can look forward to consuming protein-rich foods as soon as you break your fast.
Intermittent fasting is one of the simplest ways to jump-start your fat loss journey. However, if you want to stay lean while fasting, you’ll need to consume enough protein. Eating enough protein is one of the most important aspects of maintaining your muscle mass while IFing. You can do this by eating quality proteins at every meal or by adding a protein supplement to your daily routine.