In Ramadan, with long fasting hours ranging between 16-18 hours, it is crucial for the fasting individual to pay attention to essential nutrients such as proteins, carbohydrates, and healthy fats, especially proteins for those engaging in sports. Let’s discuss what proteins are and their importance, and then delve into the best times to consume them during Ramadan.

What is Protein?

Protein is a vital nutrient needed by the body for growth and cell building. It plays a key role in the formation of various body cells, including hair, skin, muscles, bones, and more. Proteins can be derived from both plant and animal sources, as well as from dietary supplements.

Importance of Protein:

1. Growth: Essential for building cells and tissues, especially during childhood and adolescence.
2. Enzymes and Hormones: Forms the basis for maintaining hormonal balance in the body.
3. Energy Source: Proteins serve as a fundamental energy source, providing energy comparable to that obtained from fats and carbohydrates.
4. Satiety: Protein takes longer to digest, promoting a prolonged feeling of fullness.
5. Metabolism Boost: Improves metabolic processes, aiding in burning excess fat and weight loss.
6. Immune Support: Plays a crucial role in supporting the immune system, reducing the risk of illnesses.

Importance of Protein During Ramadan:

1. Enhanced Satiety: Proteins contribute to prolonged feelings of fullness during the extended fasting hours.
2. Muscle Building: Crucial for individuals engaging in sports to maintain or gain muscle mass.
3. Primary Energy Source: In the absence of fats and carbohydrates, the body turns to proteins for energy.
4. Weight Management: Contributes to improved dietary metabolism, aiding in fat burning and weight loss.

Best Protein Sources During Ramadan:

1. Animal Protein Sources: Beef, poultry, fish, eggs, milk, cheese, and yogurt.
2. Plant Protein Sources: Legumes, lentils, peas, soy products, and various nuts.
3. Protein Supplements: Whey protein isolate and micellar casein are common supplements.

Best Times to Consume Protein During Ramadan:

1. Iftar (Breakfast): Include a protein-rich meal with options like white meat, fish, or nuts.
2. Post-Tarawih Meal: Another important meal similar to breakfast, supporting sustained energy.
3. Suhoor (Pre-dawn Meal): A balanced meal containing eggs, dairy, and other protein sources.

Ramadan Protein Supplements:

– Whey Protein (100% Whey ): Ideal for post-Iftar, as it is quickly absorbed, providing rapid amino acid delivery to muscles.

– Casein Protein (Micellar Casein): Suitable for Suhoor and before bedtime, being slow-absorbing, offering sustained energy for an extended period.

Conclusion:

Consume protein throughout the day, distributing it between Iftar, post-Tarawih, and Suhoor. Protein supplements like whey and casein can complement dietary needs, especially for those with limited eating hours. Additionally, individuals involved in sports may benefit from taking protein before exercising to enhance amino acid delivery to muscles for better results.

Common Questions:

1. When is the best time to drink protein in Ramadan?

It is recommended to distribute protein intake between Iftar, post-Tarawih, and Suhoor.

2. Is it permissible to take dietary supplements in Ramadan?

Yes, it is permissible. Protein supplements can be beneficial, especially for individuals with limited eating hours during Ramadan.

3. Can I drink protein before sleeping?

Yes, it is advisable to consume casein protein before bedtime due to its slow absorption, providing sustained energy throughout the night.