Intermittent Fasting
Intermittent fasting (IF) is an eating pattern that cycles between defined periods of eating and fasting. Common protocols include 16:8 (16-hour fast, 8-hour eating window), 18:6, and OMAD (one meal a day).
Why It Matters
IF lifters compress their daily protein intake into fewer meals. Hitting a 1.6 to 2.2 g/kg total protein target in two or three feedings is achievable but requires deliberate planning, often with a 40 to 50 gram dose at one or more sittings.
Whey is particularly useful at the start of an eating window to break the fast and rapidly trigger muscle protein synthesis. A casein dose at the end of the window can extend amino acid availability deeper into the fasting period.
How to Spot It on a Label
Protein products do not carry IF-specific labeling. Practical filters: look for higher protein per scoop (25g+), low calories per gram (lean isolates), and zero artificial colors if you want to maintain a clean fast. Pure water-based whey shakes will technically break a strict fast but minimize the metabolic disruption.
Examples from real products
Related Terms
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