Ramadan & muscle building – 5 tips to maintain and build muscle.

Ramadan is just around the corner and now you’re wondering about strength training? In this article I’ll tell you 5 tips to maintain and build your muscles during Ramadan.

#1 Short & intense workouts

During Ramadan, the body not only has no food supply during the day, but also no water supply, so it is highly dehydrated, especially in the summer. That’s why you should focus on the essentials when training. That is, heavy weight, few reps and possibly reduce the sets and exercises if you normally have a high training volume. It is better to avoid endurance, cardio, supersets and dropsets during this period.

#2 Training after breaking fast

For muscle maintenance and muscle building, it is a good idea to train after breaking the fast. The training will be more effective if you have eaten and especially drunk before. Of course, whether this is possible depends on the opening hours of your gym. Otherwise, it may make sense to sign up at a gym that is open 24 hours or work out at home, which can also save valuable time if Ramadan falls on a time when fasting is long and eating is short.

#3 Strategic macronutrient distribution.

When breaking the fast, you should focus on protein-rich foods with lots of carbohydrates, especially if you exercise before or shortly after breaking the fast, the body needs them badly. At the meal just before sunrise, protein sources that are slowly utilized by the body, such as dairy products and healthy fats that will satiate you for a long time, are suitable. If you are building muscles, it is advisable to drink moderately before and during the meals, and rather more after the meal, in order not to have a feeling of satiety too quickly. This way you will be able to eat more.

#4 Change of diet before Ramadan

If you eat a diet similar to Ramadan a few weeks before, it will be easier for you to eat a lot of food in a short time. At the same time, you don’t have to give up drinking in preparation: Eating alone in a small window of time will help you prepare physically and mentally. Eating 3000, 4000 or more calories in 1-2 meals is definitely possible and a matter of getting used to it. This will also give you the freedom to exercise when you want and so you don’t necessarily have to exercise before breaking the fast if you feel you don’t have enough strength without food and especially water intake.

#5 Positive attitude

There is a difference when you think you have to do without something or when you can and want to do without something. Fasting and temporary abstinence (not just food) is healthy for the body, mind and soul. I do Intermittent Fasting, so I fast every day for 16-20 hours (but without abstaining from drinking), I have also abstained from other things for a certain period of time in the past and I know how good it does. You can also see Ramadan as a time to give you mental strength that can carry over to your life, training and muscle building even after Ramadan.


Maintaining and building muscle during Ramadan is possible, even if the conditions are not ideal. Don’t worry if you don’t have as much strength as usual when training, that’s normal under the circumstances. Enjoy the contemplative time with your family. Even if we are crazy about the sport, it is not the only thing in life. In that sense, Ramadan Mubarak!

Did these tips help you maintain or even build your muscles during Ramadan? Feel free to share your experiences in the comments, I’m happy to share with you. If you have any other questions about building muscle on Ramadan, you can ask me there too, I’ll be happy to help!

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