During Ramadan, fasting from dawn to sunset presents a challenge for maintaining muscle mass and sustaining energy levels. The key to overcoming this challenge lies in a strategic Suhoor meal plan that provides the right balance of protein, healthy fats, and carbohydrates to fuel a strength-focused workout within 2-3 hours and sustain energy throughout the fasting day.
This guide outlines an optimized Suhoor nutrition strategy to support muscle retention, energy stability, and hydration, ensuring you stay strong and energized until Iftar.
Before consuming any other food, prioritize high-quality proteins that will fuel muscle recovery and preservation. The ideal protein intake should include a blend of fast and slow-digesting proteins to support both immediate post-Suhoor training and sustained muscle repair throughout the fast.
16 ounces of water
2 scoops Whey Protein Isolate, preferably unflavored (fast digestion within 2 to 3 hours of consumption, quick muscle repair)
1 scoop Micellar Casein, preferably unflavored (slow digestion within 7-8 hours of consumption, sustained muscle support)
1 scoop Creatine Monohydrate (muscle hydration & strength maintenance)
OPTIONAL (if you need a pick-me-up) 1 teaspoon Matcha powder (natural energy booster, antioxidants, mild caffeine alternative)
A single serving of any high quality Greek Yogurt (I personally prefer Chobani Less Sugar Greek Yogurt Madagascar Vanilla & Cinnamon Flavor recommended because it tastes amazing!)
After consuming your protein, incorporate the following key ingredients into your Suhoor meal for slow-releasing energy, muscle repair, and overall health.
Eggs (Whole or Egg Whites) – Packed with leucine, the key amino acid for muscle protein synthesis.
Cottage Cheese – Rich in casein protein, perfect for sustaining muscle nourishment during fasting.
Subtle Amounts of Cheese (Parmesan, Cheddar, Feta) – Provides calcium & healthy fats in moderation.
Avocado – High in monounsaturated fats, which help with long-term energy release.
Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) – Offer omega-3 fatty acids & fiber for digestive health.
Olive Oil or Grass-Fed Butter – Helps absorb fat-soluble vitamins and regulate energy.
Oats – Excellent for fiber, sustained glucose release, and gut health.
Whole Wheat Bread or Sprouted Grain Toast – A source of complex carbs, fiber, and B vitamins.
Peppers, Red Onions, & Rainbow Microgreens – Provide antioxidants, vitamins, and minerals.
Citrus Fruits (Oranges, Grapefruit, Lemon) – Help with electrolyte balance and digestion.
In addition to the 16 ounces of water in the protein shake you consumed in the beginning, finish your Suhoor with the following to support efficient digestion of nutrition and critical hydration:
8 ounces of organic coconut water – Electrolytes & hydration boost without added sugars (my personal favorite is Harmless Harvest)
16 ounces of filtered water
Following this optimized Suhoor meal plan, you will: Preserve lean muscle mass while fasting, sustain energy levels without blood sugar crashes, stay hydrated & support digestion throughout the fast, fuel a strength-focused workout within 2-3 hours post-Suhoor.
Best Workout Timing & Exercise Type – The best time to train and the most effective workout routine while fasting during the Holy month of Ramadan.
Let’s stay strong this Ramadan! 💪🏽