Training and supplements in Ramadan

You can keep your progress during Ramadan:

• Training time: 1–2 hours after iftar (best) or a light session before iftar.
• Iftar: water, dates, then a meal with protein and carbs. A protein shake after training.
• Suhoor: slow protein — casein, cottage cheese, eggs + oats/bread; plenty of water.
• Creatine: 3–5 g at iftar or suhoor — keep taking it.
• Water: 2–3 litres between iftar and suhoor, spread out; electrolytes help.
• Cut caffeine — it affects sleep and hydration.

Reduce volume by 20–30% and focus on keeping strength. With a chronic illness, agree fasting and training with your doctor.