Fasting throughout the day depletes glycogen stores, making it crucial to consume the right nutrients at iftar and beyond. Breaking the fast with a hydrating and nutrient-dense meal is recommended. Natural drinks such as lemon water, coconut water, or soaked raisins help restore electrolyte balance without excessive sugar intake. Fruits also play a significant role in rehydration and vitamin replenishment.
Rehana Begum, Associate Professor, Department of Food and Nutrition, Government College of Applied Human Science, believes in balanced meals at Iftar. "One must have some proteins, carbohydrates, and healthy fats because it is very important to recover the muscles. Boiled chickpeas with coloured vegetables and some olive oil can be a proper balance of nutrients without giving unhealthy fats," she clarifies.
Tanzeen Amin, a dietician at BIRDEM Hospital, pointed out some of the harmful side-effects of a few oily items such as fried 'beguni' and 'piyaju' commonly enjoyed by Bengalis in breaking the fast. "The cravings will be satisfied with these foods but will do absolutely nothing to recover muscles. It will be better if one tries a bowl of yogurt and flattened rice (doi chira) or a light homemade meal containing lean proteins," says the expert.
The reconstruction of muscles depends on protein intake so that fasting individuals need to prioritise protein consumption after breaking their daily fast. The protein stores in our muscles become exhausted during fasting so that athletes must choose high-quality protein sources to recover from exercise and build new muscle tissue.
Bangladesh offers widespread access to eggs together with lentils and fish and lean meats which represent affordable protein sources. According to BIRDEM Hospital's dietician Tanzeen Amin, eating hand proteins delivers all important amino acids for muscle formation. The dietitian points out how eggs contain superior proteins while eight white eggs can provide sufficient protein for daily nutrition. Protein options in Bangladesh include homemade yogurt alongside paneer (cheese) and chickpeas.
Though protein remains essential, carbohydrates should be retained because they help the body restore glycogen stores while sustaining long-term energy levels. Eating whole grains with starchy vegetables and fruits makes an excellent meal substitution after breaking the fast. According to Rehana Begum, people should choose brown rice instead of white rice, because brown rice helps with stable blood sugar but refined carbs such as white bread and sugary drinks need to be avoided. Muscle recovery occurs more effectively through healthy fats because they decrease inflammation and facilitate hormone creation. After breaking the daily fast, individuals should consume nuts and seeds along with olive oil such as almonds and walnuts and flaxseeds to enhance their post-iftar meals.
A combination of protein-rich foods and complex carbohydrates maximises muscle recovery for individuals engaged in regular strength training. The sustained energy release from whole grains including brown rice, whole wheat bread and oats prevents post-workout fatigue. Grilled fish with vegetables alongside lentil soup and brown rice brings out perfect protein nutrition along with a banana-yogurt-and-nuts shake which suits users trying to increase their size.
Tanzeen Amin suggests that those with hectic schedules need to make sure they are getting enough fibre. Add fibre-rich vegetable salad, such as carrots and cucumbers in your meal. Hydrating foods, especially coconut water, are beneficial. Dinner should include high-fibre rice or bread, along with vegetables and a protein source such as fish, meat, or eggs," she recommends.
Proper hydration is essential for muscle recovery, especially during Ramadan, when long fasting hours increase the risk of dehydration. Between iftar and suhoor, consuming at least three litres of water safeguards against muscle cramps and exhaustion. Rehana Begum suggests drinking coconut water or lemon juice to replace electrolytes and she prescribes a glass of water with pink salt and ginger juice for both suhoor and iftar to maintain hydration and digestive health. Consuming as little caffeine as possible along with choosing herbal teas or infused water will help prevent water loss.
Dinner and Suhoor for optimal muscle recovery
Dinner and suhoor play vital roles in maintaining muscle health during fasting, ensuring sustained energy release through a balanced mix of slow-digesting carbohydrates, healthy fats, and protein. Rehana Begum suggests consuming dinner within an hour of iftar. "Brown rice is preferable, but control of the portion is the key. A serving bowl of brown rice, plenty of leafy greens, and 200 grams of mixed vegetables should be included. Protein sources should include two pieces of fish or meat, or as an alternative, 3-4 eggs, limiting the yolks to one."
Tanzeen Amin adds that carbohydrate intake must be balanced. "Rice should neither be eliminated nor over-consumed. The same applies to puffed rice (muri), which has a similar carbohydrate profile. Balanced intake is crucial for maintaining energy levels," she notes. For muscle-building individuals, suhoor plays a vital role. Rehana Begum explains, "If someone is focused on muscle gain, avoiding rice at suhoor is best. However, if their BMI is normal, half a cup of brown rice with vegetables and two pieces of fish or meat is suitable." She also stresses the importance of hydration, especially during Ramadan's summer months. To prevent dehydration, hydrating foods such as coconut water and lemon juice should be consumed. You may choose bright juicy fruits including orange and watermelon, papaya and mango that can help you meet your daily fluid requirements."
Customised exercise plans for different individuals
People who fast during Ramadan need to modify their exercise schedule to meet their fasting requirements. High-intensity workouts with strength training perform better after iftar when the body has enough energy but walking or yoga sessions suit the pre-iftar time period.
Fitness trainer Neloy Chowdhury advises a gradual approach to workouts, cautioning against heavy lifting during fasting hours to prevent muscle fatigue and dehydration. "Strength exercises should be scheduled after iftar, while light cardio can be done before breaking the fast to avoid exhaustion," he explains. He also emphasises that those engaging in strength training should refuel within 30 to 45 minutes post-workout with a protein-rich meal to maximise muscle repair. For individuals focusing on weight loss, low-intensity exercises before iftar can be beneficial. However, high-intensity workouts with an empty stomach should be avoided, as they may lead to dehydration and fatigue. According to dietitian Tanzeen Amin, people who exercise frequently should follow a customised diet. Protein-rich meals should be consumed after working out.
While commercial protein powders are often marketed as muscle recovery aids, their necessity during Ramadan is debatable. Natural protein sources, when consumed strategically, provide sufficient nutrients for recovery without the potential risks associated with processed supplements. Rehana Begum discourages excessive reliance on protein powders. "Natural sources like eggs, fish, and legumes are not only safer but also provide additional nutrients essential for overall health." she states.
Avoiding commercial protein supplements
Rehana Begum advises against commercial protein powders for the general public. 'These may negatively impact kidney health and lead to serious diseases. Eggs are a far better natural protein source. Even up to eight egg whites per day can be ideal for some, with only one yolk,' she said.
Neloy Chowdhury agrees but adds, "Instead of relying on supplements, focusing on proper meal planning is the key. Many natural foods provide sufficient protein, and timing meals properly will maximise muscle recovery."
If you make standard mistakes during Ramadan, your muscle recovery will suffer and your overall health status will decline. People who don't eat at suhoor or consume refined carbs experience significant energy drops and those who overeat traditional iftar meals with oils feel excessively slow. Rehana Begum highlights that missing protein in your diet leads to rapid muscle reduction and recommends consuming proteins from natural food sources including fish and eggs and lentils. People feel more exhausted when they are dehydrated particularly when they consume large amounts of caffeine. Fitness trainer Neloy Chowdhury recommends minimising intense exercise during fasting, since it will lead to exhaustion. Using protein supplements as a substitute for whole foods presents a risk to kidney health. Getting meals at the right times alongside staying hydrated and consuming balanced foods enables people to protect their muscles when fasting.
Consistency in both exercise and nutrition is a key. With the right approach, it is possible to maintain muscle mass and stay energised throughout Ramadan. Dietitian Tanzeen Amin concludes that fasting will be easier and more comfortable, if we choose the right foods. Avoiding deep-fried foods and focusing on natural protein sources will support muscle recovery and overall well-being. Ramadan is a time for spiritual devotion, but maintaining good health is equally important.
By following these expert recommendations, individuals can maintain muscle health, stay strong, and ensure optimal nutrition during Ramadan.
The writer is studying BSc Honors (3rd year), Food and Nutrition, Govt. College of Applied Human Science.
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