Timing of taking protein during Ramadan

Timing of taking protein during Ramadan
In the month of Ramadan, and with long fasting hours ranging between 16–18 hours, the fasting person during the period of breaking the fast must pay attention to the essential nutritional elements of proteins, carbohydrates, and healthy fats, especially protein if he practices any type of sport, but what is the timing of taking protein during Ramadan?

What is protein?

At the beginning, we must know what protein is,

Protein: it is one of the main nutritional elements that the body needs for the process of growth and building cells; as protein enters into the formation of all body cells, from hair, skin, muscles, bones, and others.

The sources of protein are multiple; among them are plant protein and animal protein, and it can also be obtained from dietary supplements.

What is the importance of protein?
The importance of protein is manifested in several aspects, the most important of which are:

The growth process: protein is a main factor in building all cells and tissues of the body, so it is important in the process of growth especially in the stages of childhood and puberty.
Formation of enzymes and hormones: protein is the main element for the hormonal balance of the human body.
A primary source of energy: proteins are considered a primary source of energy; as the individual obtains from them double the energy he obtains from either fats or carbohydrates.
Enhancing the feeling of fullness: protein is one of the substances that need a longer time to be digested, so it remains in the stomach for a longer time, which leads to feeling full for a longer period.
Stimulating the burning process: protein works to improve the metabolism process in the body, in addition to enhancing the feeling of fullness, thus helping to eat smaller quantities of food, consequently increasing fat burning and weight loss.
Strengthening immunity: protein has an important role in supporting the immune system, which reduces the chances of diseases.

What is the importance of protein during the month of Ramadan?
After mentioning the importance of protein in general, we must point out some points that are considered important during the month of Ramadan:

Enhancing the feeling of fullness: protein is one of the substances that need a longer time to be digested, so it remains in the stomach for a longer time, which leads to feeling full for a longer period during the long fasting hours.
Muscle building process: the fasting person during the month of Ramadan must pay attention to taking his daily requirement of protein; whether to gain muscle mass or not to lose it, so protein is an important element for those who practice sports.
The main source of energy in Ramadan: in case fats and carbohydrates are not available, the body resorts to protein as a source to obtain energy.
Weight management: as we mentioned, protein contributes to improving nutritional metabolism, and thus contributes to the process of burning excess fat from the body.

Best types of protein in Ramadan
The average person needs about 1 gram of protein for each kilogram of his weight, while a bodybuilding athlete needs about 2 grams of protein for each kilogram of his weight, and to meet this requirement, the sources of protein vary that either of them can rely on, including:

Foods that contain animal-source proteins: such as beef, poultry, and fish (as some forms of white meat), eggs, milk, cheese, and yogurt (dairy products).
Foods that contain plant-source proteins: and they are considered the main source of protein for vegetarians, such as some dicotyledons like beans and lentils and others, and many nuts such as peanuts, almonds, and walnuts.

And now after mentioning the best types of protein that can be obtained from food in Ramadan, there are dietary supplements that are considered important in this month, as a result of the lack of hours of breaking the fast; the fasting person may not take the sufficient amount of food,

Among the most important protein supplements:

Animal-source protein supplements:
Such as whey protein: (100% Whey isolate)

And casein supplement: (Micellar casein

Plant-source protein supplements:
Such as protein supplements derived from peas and soy, and vegetarians use these supplements as a source of protein during the month of Ramadan.

Best timing to take protein during Ramadan
It is preferable for the fasting person, after he breaks the fast, to distribute the amount of protein he consumes between the Iftar meal, the post-Taraweeh meal, and the Suhoor meal, as he divides it among all these meals during the period of breaking the fast. This differs from one person to another depending on the diet followed, but the following distribution is considered one of the best ways to do that:

Iftar: eating a light meal that contains some proteins such as white meat or fish and some nuts.
Post-Taraweeh meal: it is an important meal that helps in continuing to perform his duties, and it is somewhat similar to the Iftar meal.
Suhoor: Suhoor is considered the most important meal in the fasting person’s day; as this meal has the main role in providing him with energy during the fasting hours, and it must be a balanced Suhoor that contains eggs, milk, and its products.

As for dietary protein supplements:
It is preferable to drink whey protein (100% Whey isolate) after Iftar, because it is a fast-absorbing protein; to contribute to delivering amino acids as quickly as possible to the muscles; to compensate for what may be lost from them during fasting, and also to provide the body with energy quickly.

It is preferable to drink casein supplement (Micellar casein) with Suhoor and before sleep, as it is a slow-absorbing protein; to provide the body with energy for the longest possible period, and to provide the amino acids necessary for building muscles and preventing their breakdown during fasting.

And if you practice physical exercises, it is preferable to take your share of protein before the exercises and not after them; to contribute to pumping amino acids to the muscles, and thus obtaining the best possible results.

In conclusion

We have finished talking about the timing of taking protein during Ramadan.

Frequently asked questions

When is the best time to drink protein in Ramadan?
It is preferable for the fasting person, after breaking the fast, to distribute the amount of protein he consumes between the Iftar meal, the post-Taraweeh meal, and the Suhoor meal.

Is it permissible to take dietary supplements in Ramadan?
There is no problem with that, and if you practice physical exercises, it is preferable to take your share of protein before the exercises and not after them; to help pump amino acids to the muscles and thus obtain the best possible results.

Is it permissible to drink protein before sleep?
Certainly yes, it is preferable to drink casein supplement (Micellar casein) at Suhoor and before sleep, as it is a slow-absorbing protein; to provide the body with energy for the longest possible period and to provide the amino acids necessary for building muscles and preventing their breakdown during fasting.

How many times should protein be taken per day?
It is preferable for the fasting person, after breaking the fast, to distribute the amount of protein he consumes between the Iftar meal, the post-Taraweeh meal, and the Suhoor meal.