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Ramadan calls have their spiritual advantages, but also the most widespread issue among gym-lovers and fitness addicts is that extended fasting (12-18 hours) leads to muscle loss, decreases in calorie consumption, and drops in training stimulus. Recent findings and guidelines by the best experts point to a basic but effective way of ensuring muscle mass is not lost through high intake of protein in the form of a Sehri (pre-dawn meal).

The body's catabolic state during Ramadan requires several hours to break down stored energy, such as protein in the muscles, to sustain the level of blood glucose and energy. Articles published in 2023325 (Journal of the International Society of Sports Nutrition, Nutrients) indicate that individuals who eat enough protein at Sehri lose far less lean muscle mass than individuals consuming low-protein or carbohydrate-rich diets.

The reason why high protein at Sehri works.

• Enhances maximally the synthesis of muscle proteins (MPS).
• Protein supplements, especially those containing plenty of leucine (in eggs, chicken, paneer, lentils, Greek yogurt, and whey), stimulate MPS, i.e., constructive and regenerative muscle tissue. High-quality protein: 3050 g of high-quality protein at Sehri produces a good anabolic signal, which persists for several hours into the fasting period.
• Reduces Muscle Breakdown
• Greater levels of pre-fast proteins elevate the levels of circulating amino acids, which is protective of the requiring muscle catabolism. The studies indicate that pre-fast lean protein intakes of 40 g or more can decrease protein catabolism in muscles by as much as 3040 percent over (low-protein) meals.
• Improves Nitrogen Balance
• A balance towards positive nitrogen (the production of more protein than its breakdown) is more conveniently maintained by loading most of the protein of the day at Sehri.
• Promotes Training Performance.
• Individuals consuming high-protein Sehri experience enhanced energy levels, power, and recovery when working out in the evening (after Iftar) and have the ability to sustain volume and intensity of training.

Sehri High-Protein Ideas (4050 g protein)

• 4 entire eggs + 100 g paneer + 1 cup dal + 2 rotis.
• 200 g of chicken BBQ meat + 1 cup of Greek yogurt + a handful of almonds.
• 2 scoops Whey protein shake + 150 g cottage cheese and oats + peanut butter.
• Fish 150 g + 2 eggs + quinoa + veggies.

Expert Advice

In order to safeguard the muscle, sports nutritionist Rujuta Diwekar and fitness coach Luke Coutinho suggest 0.8-1.2 g of protein per kg of body weight at Sehri. They also recommend the incorporation of healthy fats (ghee, nuts) and low levels of fiber (vegetables) so that your digestion can be slowed down, allowing you to stave longer.

Bottom line

One of the best science-supported methods of reducing muscle degradation during Ramadan is a meal full of protein, referred to as Sehri. Eat high-quality and high-quantity proteins before bedtime—you'll have muscle to show on your Eid.