Ramadan: A Month of Fasting & Lifestyle Changes

Menna Saeed, Optimum Nutrition Nutritionist

Key Points

• Fasting & Lifestyle Adjustments – Ramadan fasting, observed by 1.6 billion Muslims, lasts 12 to 18 hours , depending on the season & geographical location. Adjusting nutrition, hydration, and activity levels is key to maintaining overall well-being.

• Optimising Sleep & Energy – Fasting can impact sleep and recovery, making caffeine a useful tool for boosting focus and performance. Amino Energyprovides 100 mg of caffeine and amino acids, enhancing alertness, and energy for active individuals.

• Maintaining Muscle Mass – To prevent muscle loss, consuming adequate protein between Iftar and Suhoor is essential. Whey protein, protein bars, and slow-digesting caseinsupport muscle recovery and sustained amino acid release overnight & during fasting periods

• Hydration During Ramadan – Dehydration is common due to limited drinking hours, so aim for at least eight glasses of water. Amino Energy Sparkling replenishes electrolytes, amino acids, and caffeine, helping support, energy, and focus.

• Managing Sugar Cravings – Sugar cravings post-Iftar result from the body’s need for quick energy. Eating a balanced Iftar with protein, complex carbs, and healthy fats helps stabilise blood sugar and reduce cravings for sweet foods.

Introduction

Ramadan, a sacred month observed by over 1.6 billion Muslims worldwide, is a time of fasting, reflection, and spiritual growth. From dawn (Suhoor) to sunset (Iftar), Muslims fast by refraining from food, drink, smoking, and other habits as part of their devotion.

The fasting duration varies depending on location and season, ranging from 12 to 18 hours. With these changes, many people experience shifts in their sleep patterns, energy levels, and daily routines. Understanding how to adapt your nutrition, hydration, and activity levels during Ramadan can help maintain well-being and performance throughout the month.

Sleep:

During Ramadan, fasting can sometimes lead to less sleep and lower sleep quality which might continue for a short period afterward. Poor sleep can leave you feeling sluggish, impact your mood, and slow down recovery after exercise. To stay sharp and energised, it’s important to practice good sleep habits.

Caffeine is a well-known way to fight off fatigue and improve focus, helping both mental clarity and physical performance. It’s especially beneficial for athletes, as it enhances endurance and reaction time by blocking adenosine, the compound that makes you feel tired. This is where Amino Energy can help. With 100 mg of caffeine and essential amino acids, it provides energy from natural sources, such as green tea and coffee to supports focus* and energy^—making it a great choice for athletes and active individuals looking to stay on top of their game during Ramadan.

Activity & muscle mass:

During Ramadan, staying active while fasting can make it challenging to maintain muscle mass. That’s why getting enough protein between Iftar and Suhoor is key to preventing muscle loss. Including high protein options such as a scoop of Gold Standard 100% Whey Protein into snacks or shakes or even including, protein bars and shakes, will help you hit your daily protein goals within your eating window.

Another simple strategy is to include protein in your pre-sleep or pre-fasting meal (Suhoor) to support muscle recovery and maintenance while you fast**.

A great option for this is casein protein, which is the most abundant protein found in milk. Unlike fast-digesting proteins, casein breaks down slowly in the stomach, providing a steady release of amino acids over 6–8 hours. This slow absorption allows for the sustained delivery of amino acids to the muscle, making it ideal for overnight muscle recovery throughout the fasting hours.

Stay Hydrated & Manage Cravings During Ramadan

Fasting during Ramadan means fewer hours to drink water, which can lead to dehydration if you’re not careful. To stay properly hydrated, aim for at least eight glasses of water between Iftar and Suhoor. Adding a drink like Amino Energy Sparkling, which contains electrolytes, can also help, especially if you exercise after Iftar. This refreshing drink not only replenishes electrolytes, but also provides the body with amino acids, caffeine and vitamin C to support energy and alertness —perfect for keeping you focused.

Control Sugar Cravings After Iftar

If you find yourself craving sweets after Iftar, you’re not alone! After a long fast, your body naturally looks for quick energy sources, often leading to sugar cravings. The good news? You can curb those cravings by including more protein in your Iftar meal. A well-balanced Iftar with lean protein, complex carbohydrates, and healthy fats helps stabilise blood sugar levels, reducing the urge for sugary treats. Try swapping out high-sugar desserts for protein-rich options to feel more satisfied and keep your energy steady throughout the evening.

**Protein contributes to the growth & maintenance of muscle mass.

~Vitamin C contributes to normal energy-yielding metabolism.

*Caffeine contributes to increased alertness and improved concentration.

References:

Bougrine, H., Nasser, N., Abdessalem, R., Ammar, A., Chtourou, H., & Souissi, N. (2023). Pre-exercise caffeine intake attenuates the negative effects of Ramadan fasting on several aspects of high-intensity short-term maximal performances in adolescent female handball players. Nutrients, 15(15), 3432. https://doi.org/10.3390/nu15153432

Madzima, T. A., Melanson, J. T., Black, J. R., & Nepocatych, S. (2018). Pre-sleep consumption of casein and whey protein: Effects on morning metabolism and resistance exercise performance in active women. Nutrients, 10(9), 1273. https://doi.org/10.3390/nu10091273

Hoertel, H. A., Will, M. J., & Leidy, H. J. (2014). A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls. Nutrition Journal, 13, 80. https://doi.org/10.1186/1475-2891-13-80