Stay Energized and Strong: Protein Hacks to Transform Your Ramadan

Unlock the secret to a powerhouse Ramadan! Our expert guide shares top protein hacks to energize your day, build muscle, and conquer hunger. Transform your fast with these smart nutrition tips from an expert.

WORDS YAP ZI QIAN

FEATURED EXPERT YAP ZI QIAN Dietitian Columbia Asia Hospital – Petaling Jaya

Ramadan isn’t just about fasting; it’s a chance to enhance your nutrition and maintain your energy levels.

If you’re someone who works out, wants to lose weight, or build muscles during Ramadan, getting enough protein isn’t just important—it’s everything.

Keep reading to find tips that can help you stay on track with your fitness goals, even during Ramadan.

THREE COMMON MISTAKES THAT YOU SHOULD AVOID 

#1 Skip Sahur

This reduces your daily protein intake and leads to hunger later.

#2 Rely on Just One Type of Protein Source

Mix animal and plant-based proteins for better nutrition.

#3 Ignore Other Macronutrients

Balance your protein with carbs and healthy fats for sustained energy.

ESSENTIAL PROTEIN FACTS AND TIPS

How Much Protein Do You Need?

• 1g of protein per kg of body weight.
• If you weigh 70kg, then aim for about 70g of protein daily.

What to Eat

Good sources of proteins include:

• Fish
• Poultry (chicken, duck, turkey, quail, etc)
• Eggs
• Meat (beef, mutton, etc)
• Legumes
• Dairy products (milk, yoghurt, cheese, etc)

How Much of These Foods Should I Eat?

1. Note that 1 palm-sized portion contains about 14g protein.
2. However, you also obtain protein from carbohydrate-based foods such as rice and bread.
3. Therefore, to meet your recommended daily intake:
   • For individuals weighing 70kg or more, reduce one serving (one palm size).
   • For individuals weighing less than 70kg, reduce their intake by half a serving (half a palm size).

Does Exercise Increase Protein Needs?

• Yes! Regular exercise (30–60 min/day) requires extra protein for muscle recovery.
• Add 1 to 2 servings of protein based on activity level.
• During Moreh, try a protein smoothie with milk, Greek yoghurt and banana to help meet your protein needs.
• Protein supplements like whey or plant-based powders can be useful if you’re unable to meet your protein needs through whole food sources.

How to Preserve Your Muscles

• A balanced intake of both plant and animal proteins helps preserve muscle and keeps you full and satisfied throughout the fasting period.
• Animal-based proteins like chicken, fish, and eggs provide all the essential amino acids needed for muscle building and repair.
• Plant- based proteins like beans, lentils, and tofu are rich in fiber and other beneficial nutrients like antioxidants, supporting overall health.
• Combining both ensures a broader range of nutrients. For example, a delicious meal could include ikan bakar with sambal tempeh and tofu for added plant protein.

What If I’m a Vegan or Lactose Intolerant?

• Soy-based foods such as tofu, tempeh, and edamams
• Legumes like chickpeas, lentils, and black beans
• Nuts and seeds, including almonds, sunflower seeds, and pumpkin seeds
• Quinoa, a complete protein grain
• Plant-based protein shakes made from pea or soy protein

Even without dairy, these protein-rich foods can help you meet your protein needs without compromising on nutrition.

How to Distribute Protein During Fasting

Distributing protein evenly between Sahur and Iftar is essential to maintain energy levels:

• 50% at Sahur (2 palm-sized servings for a 70kg person)
• 50% at Iftar (2 palm-sized servings for a 70kg person)

If you have smaller morning appetite, try this instead:

•  40% at Sahur (1.5 palm-sized servings)
• 50% at Iftar (2 palm-sized servings)
• 10% at Moreh (½ palm-sized serving)

Limit or Avoid These Foods to Avoid Indigestion

• Deep-fried meats, which are high in fat and may cause bloating.
• Processed meats, which are high in sodium and preservatives, linked to health risks.
• Legumes (beans, lentils, chickpeas), which may cause gas; best to soak them before cooking.