Ramadan protein & nutrition question

Nutrition Q&A [Moderated]
1

Ramadan’s coming up, ever year I adjust nutrition, this year wanted to ask BBM folk for their input since I’m on The Bridge and enjoying the podcast. Asked a training question on the Training Q&A section.

Considerations

  • Fasting from any/all food intake sunrise to sunset, ~16 hours
  • Eating window is, duh, ~8 hours
  • During fasting = no food/water intake
  • Nightly prayers at mosque, I attend with my kids
  • Sleep schedule a bit altered from waking up to eat before sunrise, little less
  • Last 10 nights of month very special, observers spend more time those nights in worship

My nutrition plan

  • Eat at recomp macros according to “To Be A Beast”
  • Three meals
    Meal 1: 4 AM (just before sunrise)
    Meal 2: 8 PM (just at sunset)
    Meal 3: 12 AM (just before bed)
  • Protein intake/day: I weigh 157 now and would be trying to get in 175-180 g of protein. But with only 3 meals, I’m planning to max each meal at 50 g. It’s only a few weeks.
  • Protein intake/meal: Shooting for 50 grams of protein with ~1 scoop whey for aminosss
  • Drink sufficient water during non-fasting hours

My one nutrition question:

Should I consume 60g per the three meals just to hit my numbers, or cap at 40-50 g per meal and just suck it up this month will be lower protein?

Thanks!

2

Saqib,

Thanks for the post and I hope you’re doing well. To be brief, I don’t think it matters if you have 180g of protein per day or 150g of protein per day. That being said, I don’t think sleeping 4 hours per night is advisable and this likely has more of an impact on your strength, hypertrophy, and health outcomes than your protein intake does.

If it were me, I’d shoot for ~150g of protein per day and at least 7 hours of sleep per night.

-Jordan

3

Thanks for your reply! I think I’ll stick with 150 g and see how it goes.

As for sleep, I do get 6-7 hours per day. The timings above are more about eating windows. For example, I sleep after that 4am meal, I take a 1-2 hour nap mid day, will sleep in longer on weekends, etc.

Will report back after!

4

Casein question. My 4am meal is a shake of oats, whey, milk, cocoa powder, PB. If the whey was casein instead, and it’s kicking off a 16 fast, is there any material advantage/disadvantage to casein being choice of protein before not eating all day?

5

I would just use whey protein provided you have access to it.