Ramadan Training and Supplement Guide

Ramadan training works best when you move hard sessions to after iftar, keep anything done while fasting short and easy, and spread your fluids and protein across the hours between iftar and suhoor. Research suggests most strength and fitness measures hold up well during Ramadan when sleep and nutrition are planned, so the goal for the month is to maintain, not to chase personal bests. Ramadan 2027 is expected to begin around 8 February 2027 and run for 29 or 30 days, with the exact dates depending on the moon sighting, so check with your local mosque or Islamic council. In Australia it falls in late summer, which makes hydration even more important.

Ramadan training: when is the best time to train?

The evidence-informed Ramadan guide from Aspetar, a sports medicine hospital in Qatar, suggests keeping sessions before iftar lower in intensity, about 60 to 75 minutes including the warm-up, and finishing close to sunset. It describes the period after iftar as better for high-intensity and resistance training, because you can drink and refuel, and suggests allowing about 1 to 3 hours to digest depending on the size of the meal.

A 2020 review of 11 studies found Ramadan fasting had little effect on aerobic performance, strength or jump height. Mean and peak power in sprint tests did drop, and so did sprint performance in the morning. The authors recommend making the most of sleep and nutrition opportunities to limit the build-up of fatigue.

How to adjust your training during Ramadan

• Train to maintain. Keep your main lifts in the program but trim the number of sets, and save new personal bests for after Eid.
• Put the hard work after iftar. Heavy lifting and intervals go after you have eaten and had a drink. Plan around taraweeh and family commitments so you are not rushing.
• Keep fasted sessions easy. A walk, mobility or light technique work before iftar is fine. Avoid hot outdoor sessions while you cannot drink.
• Protect your sleep. Aspetar notes some athletes lose about an hour of sleep a day during Ramadan, and suggests a short nap of 20 to 45 minutes in the early afternoon, plus consistent bed and wake times.
• Listen to your body. If you feel dizzy or unwell during a session, stop and rest.

For more on how training without food changes your supplement plan, read our guide to training fasted vs fed.

Hydration between iftar and suhoor

With long, warm days in an Australian February, you have a short window to replace a whole day of fluid. Aspetar suggests drinking small amounts often, about 200 mL every 30 minutes across the evening, rather than drinking a large amount at once. Big, fast water loads at suhoor can simply increase how much you urinate. Moderate amounts of sodium help your body hold on to fluid, and soups, fruit and vegetables add both fluid and electrolytes.

An electrolyte drink is an easy way to get sodium in with your water, especially after an evening session. Dr. Hydrate Electrolytes gives 250 mg of sodium, 160 mg of potassium, 160 mg of calcium and 63 mg of magnesium per 9 g scoop, with no added sugar. A 30 serve jar is $49.95 at the time of writing, about $1.67 a serve. The brand states it is HASTA certified. Compare options in our best electrolytes guide or browse the hydration and electrolytes range.

Go easy on coffee and strong tea, especially close to bedtime. Aspetar suggests limiting them because they can disrupt sleep.

Protein and casein at suhoor

Spread your protein across iftar, a snack or shake after training, and suhoor, rather than trying to fit it all into one meal. Suhoor is your last chance to eat before a long fast, so a slower-digesting protein makes sense. Casein, the main protein in milk, is digested more slowly than whey and releases amino acids into the blood over a longer period, as a classic 1997 study showed. Greek yoghurt, milk and cheese are casein-rich foods. A casein shake is a convenient alternative when you do not feel like a big meal before dawn.

• Rule 1 R1 Casein gives 25 g of protein per 35 g scoop, all from micellar casein, with about 26 serves in a 2 lb tub. It is $84.95, or about $3.27 a serve, at the time of writing. Rule 1 states it is Informed Choice certified.
• Optimum Nutrition Gold Standard 100% Casein gives 24 g of protein per 34 g scoop (Chocolate Supreme), with about 25 serves in a 2 lb tub for $89.95.

Casein thickens as it sits, so mix it with a little more water or milk than a whey shake. You can also have it before sleep after an evening session. See our best casein protein guide or the full casein range.

Are EAAs worth it during Ramadan?

EAAs (essential amino acids) are optional. If you already reach your protein target with meals, a whey shake after training and casein at suhoor, you do not need them. They are handy for a light drink during or after a late session, when a full shake feels too heavy so soon after iftar.

R1 Essential Amino 9 has 7.5 g of essential amino acids and 160 mg of sodium per scoop, with no stimulants on the panel, so it will not keep you awake after a late workout. It is $59.95 for 30 serves. That matters, because a caffeinated pre-workout after iftar can push your bedtime back when sleep is already short. Browse more EAAs or our best BCAA and EAA guide.

Our pick: a simple Ramadan training plan

• At iftar: break your fast with water and a light start, then eat a balanced meal with protein and carbs.
• 1 to 3 hours later: train, sipping an electrolyte drink such as Dr. Hydrate during or after the session.
• Through the evening: keep drinking small amounts often, and add a protein snack or shake.
• At suhoor: eat a proper meal and add a casein shake such as R1 Casein if you are short on protein.

If you have a medical condition such as diabetes, take regular medication or are pregnant, talk to your GP before you fast and train. This guide covers training and nutrition only. For questions about fasting itself, follow the guidance of your local imam or Islamic council. Ramadan Mubarak from everyone at Supps247.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Other sizes only means they sell it in a different size. Not confirmed means we could not confirm the same product and size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

R1 Casein 2 lb$84.95ON Gold Standard Casein 2 lb$89.95Dr. Hydrate Electrolytes 30 serves$49.95R1 Essential Amino 9$59.95

Browse all casein proteins, electrolytes and EAAs.

FAQs

When does Ramadan 2027 start in Australia?

Ramadan 2027 is expected to begin around 8 February 2027 and last 29 or 30 days, but the exact start and end dates depend on the sighting of the new moon. Australian Muslim communities usually follow announcements from their local mosque or a national Islamic council, so check with yours as the date gets close.

Is it better to train before or after iftar?

For hard sessions such as heavy lifting or intervals, after iftar is usually better because you have eaten and can drink during training. Allow about 1 to 3 hours for the meal to settle. Training just before iftar suits lighter sessions of about an hour, since you can refuel straight after but cannot drink while you train.

Can I build muscle during Ramadan?

Most people should aim to maintain muscle and strength during Ramadan rather than push for big gains. A 2020 review found strength and aerobic fitness were largely unaffected by Ramadan fasting, while sprint power dropped. Keep training regularly, eat enough protein across iftar, a post-training snack and suhoor, and protect your sleep.

Should I take casein at suhoor?

It can help if you struggle to eat enough protein before the fast starts. Casein is digested more slowly than whey, so it releases amino acids over a longer period. A scoop of a micellar casein such as R1 Casein gives about 25 g of protein. Greek yoghurt, milk and cheese are good food sources of casein too.

How do I stay hydrated during Ramadan?

Drink small amounts often between iftar and suhoor instead of drinking a lot at once, which can just increase how much you urinate. Include some sodium from food or an electrolyte drink to help your body hold on to fluid, eat soups, fruit and vegetables, and limit coffee and strong tea close to bedtime.

Sources: Aspetar, Ramadan evidence-informed guide; Abaïdia et al. 2020, effects of Ramadan fasting on physical performance (Sports Medicine); Boirie et al. 1997, slow and fast dietary proteins (PNAS); The National, expected Ramadan 2027 dates (subject to moon sighting); product labels and brand nutrition panels, checked October 2026.

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Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.