Protein fasting?

You’re asking exactly the right questions—this is where things “click” and your routine becomes intentional instead of just clean eating.

1) About the

OWYN protein drink (“packaged”)

Your instinct is understandable, but I’d reframe it:

• Yes, it’s processed

• But it’s also:

  
  

  • plant-based

  • convenient

  • ~20g protein in seconds

• 
  

Think of it as a tool, not a staple

👉 You don’t need it, but it solves a real problem:

It’s hard to hit 80–100g protein on vegetarian + fasting without some efficiency

Better alternatives (less “packaged” feel):

• Greek yogurt (you already do this ✔️)

• Cottage cheese

• Eggs (if you include them)

• Lentils / beans

• Tofu / tempeh

But realistically:

A protein shake is often the difference between 40g and 90g in your day

2) “I thought peas were high protein?”

They are—but this is where perception vs reality diverges.

• 1 cup peas ≈ 8g protein

• Compare:

  
  

  • Greek yogurt → 15–20g

  • Lentils (1 cup cooked) → ~18g

  • Tofu (1 block) → ~30–40g

• 
  

👉 So peas are:

• nutrient-dense

• but not a primary protein anchor

Think of them as a supporting player, not the main source.

3) Timing around tennis (this is key for you)

You’re active and competitive—timing will matter for:

• reaction speed

• endurance

• recovery

Before tennis (30–90 minutes prior)

You want:

• light

• digestible

• not heavy fat

Good options:

• Greek yogurt

• Banana + small yogurt

• Half protein shake

👉 Goal: 10–20g protein + a little carbs

This helps:

• quick energy

• prevents sluggishness

After tennis (this is the big one)

This is when your body is most receptive.

👉 Within ~1–2 hours:

• Main meal with:

  
  

  • 30–50g protein

  • vegetables

  • some carbs

• 
  

This supports:

• muscle repair

• recovery

• maintaining strength for your next session

4) How this fits your intermittent fasting

You don’t need to break your fasting philosophy—you just align your eating window with activity

Example (tennis day)

Morning (fasted)

• Meditation (you’ve noticed the benefit)

• Light activity

Pre-tennis (break fast)

• Greek yogurt (+ maybe fruit)

  
  

  → ~20g protein

Post-tennis meal

• Lentils or tofu + vegetables + avocado

  
  

  → ~40g protein

Optional later

• Cottage cheese or shake

  
  

  → +20g protein

5) Your current pattern (honest assessment)

What you did:

• peas + Greek yogurt + avocado

That’s:

• clean ✔️

• healthy ✔️

• but underpowered for your activity level

6) Simple upgrade (no complexity)

Keep everything you’re doing, just add:

• One real protein anchor per day

  
  

  • lentils, tofu, eggs, or shake

• 
  

That alone shifts you from:

• ~30g → 70–100g

Final insight (this is the “non-obvious” part)

Your instinct is:

“Eat clean, eat less, fast more”

But for your lifestyle (tennis + swimming + gym):

The winning formula is: eat clean + fast + deliberately add protein

That’s what lets you:

• drop from 42” → 40” waist

• without losing sharpness or strength on the court

If you want, I can design a fully vegetarian, mostly whole-food day that hits ~100g protein without relying on shakes much at all.