Check out our recommended supplements and exclusive tips from our qualified trainers & nutritionists!

Frequently Asked Questions
What are the essential supplements for Ramadan?

Our certified personal trainer, Ahmed Nasri recommends the following products as a good start:

  • Whey isolate, because it has fast amino acid delivery rate. The best time to fast would be while breaking fast as the muscles would have been starved off the nutrient as a result of long hours of fasting. 
  • Dextrose, Whey isolate combined with dextrose post exercise helps replenish glycogen stores as dextrose is fast digesting. Dextrose will not take long to be digested meaning not only will you be able to replenish glycogen stores in muscles and liver. It will also leave the stomach faster and allow you to eat proper food thereafter. 
  • BCAA, mix BCAA with water tto ensure you make the most of the eating window consuming essential aminos. Especially if you are planning to train during the nights. This will ensure that there’s always essential amino acid in the blood circulation, should the body need any it’s there ready to use. Simply maximising the eating window. 
  • Casein, mixed with milk or yogurt. Drinking casein protein pre-bed is ideal because it is a slow release protein and stays in the stomach for longer giving a slow release of aminos. However, mixing casein with milk or yogurt has been shown to coagulate. Making the release time even longer.

How do I use Ramadan to lose weight?

Our qualified, trainer, Olivia McCubbin recommends to plan ahead and make nutrition a priority. Protein is your priority macro nutrient during Ramadan, so start with this and add healthy fats and carbs around this to minimise body fat gain and maintain lean mass. Try to keep your meal portions the same as what you would when not fasting”

In terms of training, our qualified personal trainers and nutritional advisers, Michael & Vivienne Addo suggest to focus on low to moderate steady state cardio for 45-60 min (before Suhoor) or high intensity training for 20-40 min (after Iftar).

How do I maintain my muscle mass during Ramadan?
  •  When breaking the 16 hour fast it is critical to get in these vital nutrients. First is making sure you’re adequately hydrated with not only water, but adding a pure Electrolyte powder to 500 mls of filtered water. Secondly, 2 to 3 servings of a high-quality pure nut butter which will help stabilise your blood sugars before eating 2 to 3 dates.

  • Prioritise getting adequate protein in the 8‐hours of allowed eating. Aim for a minimum of 1.5g of protein per kilo of body weight. This can be difficult to meet without the aid of supplements during Ramadan. Using a high quality and easily
    digestible protein powder is the key. I recommend using 2 different varieties, a plant based protein powder like Myprotein Vegan Blend (which contains hemp, pea and rice sources) and a whey protein powder like Myprotein Thewhey.

  • Take BCAAs during and after weight training sessions. This will ensure that your body is able to maintain a positive nitrogen balance, which is critical for keeping muscle mass. (2, 3) Try Myprotein BCAA Plus.

How do I avoid Weight Gain in Ramadan?

Our qualified personal trainers and nutritional advisors, Michael and Vivienne Addo recommends to:

  • Limit or cut your fried/ fatty food intake and opt for healthy fats (e.g. olive oils, avocado, nuts, coconut oil).
  • Reduce or cut refined carbohydrates and eat low to medium GI carbohydrates (wholegrain, brown rice & pasta and sweet potato).
  • Consume protein – Casein protein, which is the slowest digesting protein is recommended to be consumed 30-60 min before bed time. In addition, it is suggested to consume whey protein and BCAAs both at Suhoor and at the beginning of Iftar.
  • Exercise is a must!

How much do I need to train during Ramadan?

Our personal trainer, Olivia McCubbin suggests: "Just because you are fasting, do not use this as a reason to stop training. Try to make it into the gym at a minimum 4x per week over this period. Even if they are lighter training sessions, it will most likely provide enough stress/stimulation to hold all of your muscle mass during Ramadan".

Can I skip Suhoor?

According to our personal trainer, Olivia McCubbin: "If you want to minimise disruption to your sleep, try keeping a healthy snack by your bedside table that is easy to consume and digest, such as healthy nut butter with some fruit like a banana or apple and a quality protein bar for extra satiety. A good snack could be Myproteins Meal Replacement Bar which has less than 230 calories, has 20g protein and 22 different essential nutrients like calcium, potassium and phosphorous!"

Join the Myprotein community for more inspiration, information and innovation

Back to top