Ramadan Fasting: Rules & Foods for a Fulfilling Journey

by Pratyush Anand

Ramadan is a holy month for Muslims, marked by daily fasting from dawn to dusk. It's a time for spiritual reflection, prayer, and community.

1. The Basics of Ramadan Fasting 

Generally, all healthy adults observe fasting. Exceptions include children, pregnant/nursing women, travellers, and those who are ill.

2. Who Needs to Fast?

During fasting hours, Muslims abstain from food, drinks (including water), smoking, and marital relations. Focus on prayer, good deeds, and self-reflection.

3. Fasting Rules

Before sunrise, Muslims eat Suhoor, a pre-dawn meal to sustain energy throughout the fast. Prioritise complex carbs, protein, and healthy fats for lasting fullness.

4. The Pre-Dawn Meal

Stock your Suhoor plate with slow-digesting carbs like oatmeal, whole-wheat bread, or brown rice. Include protein-rich options like eggs, lentils, or nut butter yoghurt for sustained energy. 

5. Suhoor Superstars

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After sunset, Muslims celebrate Iftar, the meal to break the fast. Traditionally, dates and water are consumed first, followed by a nourishing dinner. It's a time for social gatherings and sharing meals with loved ones. 

6. Joy of Breaking Fast

Iftar meals should be balanced and nutritious. Include fruits and vegetables for hydration and essential vitamins. Lean proteins like chicken, fish, or beans are essential for muscle repair. 

7. Iftar Inspiration 

Proper hydration is crucial when you can't drink water during fasting hours. Focus on hydrating foods during Suhoor like fruits, vegetables, and yoghurt. Plan your meals to minimize salty foods that can increase thirst.

8. Stay Hydrated

Ramadan is more than just physical fasting. It's a time for spiritual growth, increased prayer, generosity, and self-reflection.

9. A Time for Spiritual Growth

The Feast of Eid

After Ramadan comes Eid al-Fitr, a joyous celebration marking the end of the fast. Sweet treats and delicious meals are enjoyed with family and friends. 

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