Gaining muscle mass requires significant effort, but losing it is very quick. Therefore, a common fear during Ramadan is muscle loss.
Because fasting shifts meal times and you tend to eat less, your body can enter a calorie deficit. If the deficit is too large, coupled with a lack of protein and a complete cessation of exercise, the risk of using muscle as an energy source increases.
This condition leads to muscle mass loss. To prevent this, you must understand how to manage your nutrition, exercise safely, and maintain proper recovery. This will help you maintain muscle mass. Read this article to get the complete guide.
How Much Muscle Can You Lose While Fasting?
There's no definitive figure for how much muscle is lost during fasting, as results vary. However, if you control your diet (don't drastically reduce your calories), get enough protein, and continue weight training, the risk of muscle loss can be minimized.
Several studies and reviews also show that muscle mass/lean mass tends to be maintained during intermittent fasting when combined with resistance training. Conversely, if you fast but don't consume enough protein and don't exercise, you'll likely lose muscle.
The safest strategy to prevent muscle mass loss is:
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Make sure there is protein at every meal (pre-dawn meal & breaking fast).
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Keep weight training 2-3x per week (no need to be extreme).
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The most important thing is to maintain a sleep pattern.
The point is, it's not just about holding back hunger, you also need a plan to keep your muscles used and maintained by your body.
Also Read: Gym During Fasting: Recommended Time, Duration, and Exercises
Nutritional Strategies to Maintain Muscle Mass
1. Meet Your Daily Protein Intake
Meeting your daily protein needs is key if you want to maintain muscle mass during Ramadan. The calculation is simple: if you regularly weight train, box, or work at the gym, aim for around 1.6–2.0 grams of protein per kilogram of body weight per day (e.g., 60 kg = 96–120 g of protein per day). To make it easier, you can also use the SVRG nutrition calculator.
To make it easier to meet your daily protein needs during fasting, you can divide the amount between suhoor and iftar. For suhoor, choose filling and easy-to-prepare proteins, such as eggs, chicken, fish, milk/yogurt, tofu, and tempeh.
Meanwhile, when breaking the fast, go for the main menu that contains protein (chicken/fish/meat/tofu-tempeh), and if that's still not enough, you can add high-protein snacks after the tarawih prayer such as yogurt, milk, or whey protein.
2. Don't be too low on calories
While fasting, one of the safest ways to maintain muscle mass is to avoid a calorie deficit. If your goal is to stay fit during Ramadan, a realistic strategy is far more important than simply fasting without a strategy.
During fasting, try to maintain your calorie needs properly. To avoid an excessive calorie deficit, you can calculate your ideal daily calorie needs using the TDEE Calculator. SVRG .
3. The Important Role of Carbohydrates & Healthy Fats
Carbohydrates aren't the enemy during Ramadan; in fact, they often determine whether or not you can exercise. Carbohydrates are the fastest-utilizing energy source for activity and workouts. So, if you're too stingy with carbohydrates, your training performance usually declines, your reps decrease, and you become easily fatigued.
Prioritize carbohydrates that provide more stable energy, such as rice, potatoes, oatmeal, whole-wheat bread, or fruit. These are best served during sahur (pre-dawn meal) and/or after breaking the fast. Healthy fats are also important because they help you feel full longer and keep your body functioning normally during changes in eating patterns.
Also Read: 10 Forearm Exercises at the Gym for Stronger Arm Muscles
Best Time to Exercise During Fasting
| Time | For who | Excess | Sample Program (15–30 minutes) |
|---|---|---|---|
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Before Breaking the Fast ± 30–60 minutes before the call to prayer |
Those who want safe, light-moderate, and fast recovery |
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After Breaking the Fast ± 60–120 minutes after eating |
Those whose target is to increase strength/body shape |
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After Tarawih ± 30–60 minutes after tarawih |
Those who don't want to exercise when their stomach is too full |
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So, are you no longer afraid of losing muscle mass?
Fasting doesn't automatically cause muscle loss. Muscle loss is easy if you haven't exercised for a long time, don't eat enough protein, and don't get enough sleep. So, the problem isn't fasting, but your habits during it.
With adequate protein intake, consistent training, and optimal recovery, your muscle mass should be well maintained. With the right strategy, you can remain productive and fit during fasting without losing muscle. The focus isn't on chasing PRs, but on maintaining a consistent training and nutrition routine to ensure your body maintains muscle mass.
If you don't feel like going to the gym, you can also work out at home with the workout equipment you already have. Or, if you want a compact, multi-functional gym tool that can work multiple muscles, check out the Kuro Home Gym from SVRG .
