Before you start :
Now before we get into what to eat and when we need to eat , bear in mind the main goal in Ramadan should be to maintain lean mass and strength and not to try to add muscle mass .
Everyone ’ s body is different , and it takes some trial and error to find what works best for you . For some , training before Iftar is better and for others after Suhoor . Either way , aim to hit a protein goal with your meals rather than calorie count . Ideally speaking you want to have at least 1.5-2g per kg bodyweight daily .
Aim for calorie dense food and stay away from any foods that might upset your gut usually or bloat you . Use this guide to help you prepare and to eliminate any moments of weakness or indecision .
Try to keep your calories and protein relatively consistent day by day and week by week to get the best form of strength and muscle mass maintenance .
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