Ramadan Fitness Guide

Ramadan Gains: How to Train, Eat, and Stay Strong While Fasting

Let’s be real—Ramadan and lifting don’t always mix. You’re fasting all day, energy dips, sleep is off, and if you don’t train smart, you’ll start losing strength. But here’s the thing: with the right strategy, you can still build muscle, maintain size, and come out of Ramadan stronger.

The Prophet ﷺ said, “Your body has a right over you". That means even in Ramadan, we take care of it—through food, rest, and movement.

So let’s break down exactly how to train, eat, and recover for maximum gains while fasting.

1. Suḥūr: The Meal That Saves Your Muscle

Skipping suḥūr is a mistake. You’re about to fast for 14+ hours—this meal sets the tone for your energy, muscle retention, and hydration.

What Happens If You Skip?

Faster muscle breakdown (your body taps into protein stores for energy)

Early fatigue (low glycogen = no energy)

Cravings and brain fog

The Science-Backed Suḥūr Meal Plan

✅ Protein: Casein, Greek yogurt, eggs → Slow digestion = Less muscle loss

✅ Fats: Avocado, almonds, olive oil → Keeps you full longer

✅ Complex Carbs: Oats, whole wheat bread → Sustained energy release

✅ Hydration: 1-2L water + pink salt → Prevents headaches & dehydration

🚫 Avoid:

❌ Salty foods (you’ll be dying of thirst by noon)

❌ Simple sugars (crash & burn effect)

❌ Overloading on caffeine (you’ll dehydrate faster)

📌 Pro Tip: If you can’t stomach food early, blend a casein shake with oats & almond butter—quick, easy, and keeps muscles fed.

2. Iftār: The Best Window for Growth

Iftār isn’t just about eating—it’s your prime time for recovery. If you train close to iftār, your body is primed to absorb nutrients better and rebuild muscle faster.

Step 1: Break Fast Properly

🍽 Dates + Water → Replenish glycogen

🥜 Handful of Nuts or Yogurt → Stabilize blood sugar

💧 Electrolytes (Himalayan salt + water) → Prevents cramping

Step 2: Your Post-Iftār Meal for Gains

Protein: Chicken, fish, beef (30-50g for muscle repair)

Carbs: Rice, potatoes, or bread (restore energy)

Fats: Olive oil, nuts, or avocado (hormone balance)

Hydration: 1L water (or you’ll regret it tomorrow)

🚀 Bonus Hack: If you’re too full, a simple whey shake + rice cakes + peanut butter works wonders.

3. When to Train for Ramadan Gains

Timing is everything. If you train at the wrong time, expect fatigue, strength loss, and a terrible pump.

Best Training Time (Ranked)

✅ 1️⃣ 1-2 Hours After Iftār (Best for Strength & Muscle Growth)

🔹 Full energy = Lift heavy

🔹 Fully hydrated = No weakness

🔹 Meal timing optimizes muscle protein synthesis

⚠️ 2️⃣ 45 Mins Before Iftār (Best for Fat Loss & Endurance)

🔸 Taps into fat stores (good for shredding)

🔸 Iftār right after prevents muscle loss

🔸 Strength may be slightly lower

🚫 3️⃣ Suḥūr or Early Morning

🔸 Worst time (high cortisol, no fuel, bad recovery)

🔸 You’ll burn out fast

📌 Bottom Line: If you’re serious about muscle, train after iftār. If you’re cutting, pre-iftār is an option but don’t expect PRs.

4. Adjust Training for Strength & Size

Ramadan is NOT the time for high-volume, failure training. Menno Henselmans’ research proves muscle retention is about intensity, not volume.

Ramadan Training Plan

3-5 Sessions Per Week (Less is more)

Lower Volume (Drop sets by 30-40%)

Heavy Compound Lifts (Strength > Reps)

Avoid Training to Failure (RPE 7-8)

🔥 Example Workout Split

🟢 Day 1: Upper Body Strength (Heavy Bench, Rows, Overhead Press)

🟢 Day 2: Lower Body Strength (Squats, Deadlifts, Bulgarian Split Squats)

🟢 Day 3: Full Body (Moderate Volume, Hypertrophy Focus)

🟢 Day 4-5: Optional Light Sessions (Arms, Core, Mobility)

📌 Why This Works:

Low volume = Better recovery

Heavy lifting maintains strength

Timing ensures performance isn’t wrecked

5. Recovery: The Key to Staying Strong

You can train and eat right, but if your sleep is trash, your progress will be too.

📌 “Sleep is the sultan of the mind.” — Imam Ali (AS)

Optimize Sleep for Ramadan

✅ 6-8 Hours (Even if Split Into Naps)

✅ Dark Room, Cool Temperature = Better REM Sleep

✅ Magnesium Before Bed = Better Recovery

Best Supplements for Ramadan Gains

💊 Creatine (3-5g Post-Iftār) → Prevents strength loss

💊 Electrolytes (Magnesium, Sodium, Potassium) → Stops dehydration & muscle cramps

💊 Casein Protein (Pre-Suḥūr) → Prevents muscle breakdown overnight

🚀 Bonus Hack: If sleep is inconsistent, take magnesium glycinate—it helps with deeper sleep.

Final Thoughts: Lift Smart, Stay Strong, and Trust the Process

Ramadan is about discipline, control, and self-mastery. That doesn’t mean you have to let your gains disappear. Train smart, eat right, recover properly, and you’ll maintain (or even build) muscle.

💡 "Do not be a slave to your stomach, for it will be your master." — Imam Ali (AS)

👊 Need a custom Ramadan training plan? Let’s get you dialed in. Book a consultation: https://www.retraine.ca/bookings.