Ramadan Muscle Tips: Simple Protein Split & Light Work (Video)

Transcript

Will you lose muscle during Ramadan? Stay for the secret fix.

Will you lose muscle during Ramadan? Stay for the secret fix.

Ramadan Muscle Care

Learn how to keep strength while fasting, discover why protein timing matters, and stay for a simple swap that makes a big difference for your muscles.

Why muscle can drop

Your muscles are constantly being rebuilt. Protein supplies the bricks, and movement is the builder. During Ramadan, many skip protein at sunrise, pack carbs at sunset, and stop exercising, which can tip the balance toward loss.

Protein per kg

Most adults need roughly 0.8 grams of protein per kilogram of body weight each day. Older or very active people often aim a bit higher, but this baseline keeps muscle maintenance on track during the fast.

How much protein needed

A 70-kilogram adult typically needs between 55 and 85 grams of protein daily. That's about one large egg, a cup of dal, or a handful of chickpeas. These foods fit easily into traditional meals.

Sehri & Iftar protein plan

Aim for 20-30 grams of protein at Sehri, paired with fiber to keep hunger down. At Iftar, target another 25-35 grams, adding a whole-wheat roti or a glass of milk. Simple combos like eggs with yogurt or dal with rice work well.

The one swap rule

The one-swap rule is easy: replace a fried samosa or pakora at Iftar with a bowl of chana chaat, seasoned with onion, tomato, and lemon. You get the same snack feeling, but several times the protein.

Bricks & Builder

Remember, protein is the bricks that build muscle, and movement is the builder that puts them together. Keep both in the mix during Ramadan, and you’ll maintain strength without drastic diets.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.