2 Ways To Gain Muscle During Ramadan

muslim bodybuilder ahmad ahmad

1. Keep Getting Stronger

The #1 thing you have to do to build muscle is to progressively get stronger so during Ramadan if you're lifting heavier weights, doing more reps and/or more sets with or without these fast muscle building tricks to get stronger each time you workout then it'll be impossible for you not to gain any muscle because A Stronger Muscle is A Bigger Muscle.

It doesn't matter if you workout before or after Iftar because as long as you are using the progressive overload trick to get stronger each workout then you'll gain muscle no matter when you eat but working out before Iftar will help you burn more fat

2. Enough Protein

As you're getting stronger you'll need to get enough protein daily during Ramadan to rebuild the muscles you've broken down working out into bigger and stronger muscles.

Type your weight in the box & then click enter to See how much protein you need to build muscle during Ramadan…

Type in how much you weigh here →

You ONLY need -to- grams of protein per day to build muscle

Total calories, carbs & fats are also important

Won't I Lose Muscle During Ramadan?


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Leave a Comment

There are 29 comments

how am i suppose to workout,get stronger if i feel sleepy,out of energy

April 27, 2019

Adrian Bryant

what time of day do you workout

April 27, 2019


IN THE NIGHT TIME AFTER IFTAR,IN RAMADAN.Also should I workout after iftar or before iftar

June 01, 2019


feel weak when training while fasted

June 01, 2019

Adrian Bryant

would you be okay with waiting a couple more days until ramadam 2019 is over?

June 02, 2019


Hi,Adrian,i'm fasting but its very hard for me to eat enough calories in iftar and sehri to build muscle,i already tried dense foods like almonds.And it's very hard for me to workout after iftar since I feel so sleepy.Is there a solution?

May 21, 2018

Adrian Bryant

building muscle is more about getting enough protien while more importantly getting stronger so look at this

May 22, 2018


Very informative article. I have an issue though, I'm fasting in the north of Sweden this summer where we have the midnight sun. The issue is that i have only approx a 1-2 hour gap between breaking the fast and initiating it again so it's difficult for me to eat and drink that much during that gap. I'm aiming to loose weight so that is a positive thing, however i assume that it is inevitable that i will loose muscle mass since my body will probably be starved and somewhat dehydrated as Ramadan progresses due to the 1-2 hour gap. I guess i will not be able to apply progressive overload to my workout either due to fatigue? (I'll try though) Any tips? :)

May 04, 2017

Adrian Bryant

it can be done but yes it will be tougher in your situation. no muscle loss will occur unless you eat below .4 grams of protein per pound you weigh

May 05, 2017


Please seek opinion of a scholar on this matter. In such extreme cases, there is an exception. You will be allowed to follow the nearest jamah of muslims, i.e UK, where I think its 4 or 5 hour gap between sunset and dawn.

May 09, 2017


It is extremely unhealthy for you to fast this long habibi.

My suggestion would be to follow the nearest muslims country such as Istanbul. You are in the sun for almost 22 hours, this can harm you.

I suggest you follow a different calender and timing. For your health, and because it may do more harm then good, and Ramadan is meant for good.

Inshallah and Ramadan Mubarak akhi.

May 27, 2017


I read from other resources that the best time to do a strength workout is not while fasting.Should i do or not?I'm confused

June 10, 2016

Adrian Bryant

it does not matter when. get stronger and eat enough protein and your muscles will grow- that simple!

June 11, 2016


Hi Adrian,

I do have a question regarding to maintaining muscle mass.

Due to heavy schedule in this year, am currently working out 2 days in a row (full bodyvweight )and having to take 5 days off.

Would I be able maintain muscle mass.


June 07, 2016

Adrian Bryant

yes, its actually hard to lose muscle mass UNLESS you starve yourself for more than 3-to-4 days

June 08, 2016


Hey Adrian

GREAT website. quick question about Ramadan..

I got belly fat and used to do intermittent fasting so i am used to the method. however i want to loose the belly weight but also tone/add a bit of muscle like definition on my body.

i have to eat 1500 calories to loose weight but if i want to tone up do the calorie intake change or what work outs do i do and specifically what time ?


June 17, 2015


Whats the best method to lose body fat during Ramadan?
Currently i drink whey isolate with low fat milk and some carbs for iftar and after workout (after my post workout shake) for sahur about 60% carbs, 30% protein and about 10 % good fats (like olive oil).
I don't have any time to eat some things between iftar and sahur.
What should i change?

Greetings from Germany

July 08, 2014

Adrian Bryant

see this

July 08, 2014


Thanks a lot Adrian!
Great website!

July 08, 2014

mohammed akhil

I normally use whey protein isolate thrice a day..is it okay if i continue to do so during ramadan?
also is it good to have caesin protein instead of whey early morning at suhur?

June 20, 2014

Adrian Bryant

you can continue to do so and it does not matter what kind of protein you use

June 22, 2014


hey adryant, should i take creatine before ramadan fast, ive taken creatine for months now and it makes me really thirsty and have to drink like a gallon of water a day but during ramadan since we cant drink or eat. when is the best time to take it?

July 16, 2013

Adrian Bryant

there really is no magically best time but in your case it will be more benefical to take it during your feasting periods

July 17, 2013

Abdul Moheez

thanks a lot!! just what i needed :) Ramadhan Mubarak everyone

July 10, 2013


I am on the gain curves plan if it's not too much to ask could you please guide me as to what I should eat before fast and when I break fast thank you

July 10, 2013

Adrian Bryant

you should make sure that you are eating foods from this list and to make sure 30% of your diet is protein

July 11, 2013


Thank you for the article. just what I needed :) Happy ramadan

July 09, 2013


Thank you soo much ! :)

June 01, 2013

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