As the holy month is finally underway, no doubt many of you are struggling to keep up with your protein goals, which is no easy feat when you’re not fasting, let alone when you are. On this topic, there are many factors to consider, such as age, overall health, gender, level of activity and goals. Having spoken to a few of our subscribers, we are here to offer some tips and advice to get you through the month.

Firstly, go easy on yourself; the fact is, if you’ve made the decision to fast, then you may also need to accept the possibility that you will NOT be meeting your protein goals every day. Therefore, be kind to yourself, and focus on the essence of what Ramadan is truly about, which is family, mindfulness, humility and health. In fact, if there is one nutritional element you should focus on, let it be on how to stay hydrated, which is in fact, more important than anything else.   

The fact is, maintaining your protein goals is not so simple. For example, if you have a daily target of 100g of protein, this should be spread out across the day for maximum benefit. It should NOT be consumed in a single meal, as that can put strain on both your kidneys and digestive system. With that in mind, and depending on how many meals you’re able to consume in Ramadan, which in most cases should be 1 substantial meal and 1, maybe 2 light meals, it is unlikely that you will be able to hit your protein goals every day in a way that is healthy and beneficial.

Think about it; our eating window is limited to after sunset, which means we have only a couple of hours to get our nutrients in, and we would also need to allow for adequate digestion time before going to sleep. And if you’re someone who values quality sleep, then it is important that you consume your meals early and avoid any heavy eating before going to bed. Furthermore, protein goals should not take precedence over other areas, specifically hydration and gut health.

We at yufeed therefore suggest that during this month, you set your rulebook aside, focus on balanced meals, stay hydrated and stop counting calories and proteins. If it helps, at the end of each day, make some rough notes on what you had that day, and if you are hitting a minimum of 65g a day, then you should be fine to bring it back up once the month is over.

On a different note, if you are keen on maintaining your protein goals, do consult with a physician for some advice on how to get there in a way that does not compromise your overall health and wellbeing.

To understand more about diet and protein and how much you need per meal for maximum benefits, check out the following link: How Much Protein Should You Eat Per Meal?

Also check out yufeed’s previous article on how to stay hydrated during Ramadan: https://yufeed.ae/10-ways-on-how-to-stay-hydrated-during-ramadan/

Please share your comments below and look us up for some healthy, high protein recipes now available on yufeed.