During Ramadan, when athletes fast from sunrise to sunset, their strength and power can drop significantly. This study tested whether eating different types of protein at the pre-dawn meal (called sahur) could help combat sports athletes maintain their performance. Twenty-four trained male fighters tried four different conditions: eating normally without fasting, fasting with a fake supplement, fasting with whey protein, and fasting with casein protein. The researchers found that casein protein helped athletes keep more of their explosive power and upper body strength during fasting compared to the other options, though it didn’t completely prevent the performance drop that fasting causes.
The Quick Take
- What they studied: Whether eating different types of protein at the pre-dawn meal during Ramadan helps combat athletes maintain their strength and explosive power during the fasting day
- Who participated: 24 trained male combat sports athletes (boxers, wrestlers, martial artists) with an average age of 27 years who compete at the national level
- Key finding: Casein protein (a slow-digesting milk protein) was better than whey protein or placebo at protecting athletes’ explosive power and upper body strength during Ramadan fasting, though fasting still reduced performance compared to eating normally
- What it means for you: If you’re a combat athlete fasting during Ramadan, eating casein protein at your pre-dawn meal may help you perform better during training and competition, but you should still expect some performance decrease compared to non-fasting days. Talk to your coach or sports nutritionist before making changes.
The Research Details
This was a carefully controlled experiment where 24 athletes each tried four different eating scenarios on separate occasions. The athletes didn’t know which type of protein they were getting (single-blind), and the order was mixed up so that some got whey first, others got casein first, etc. (counterbalanced). Each athlete ate a standardized pre-dawn meal with either whey protein, casein protein, a fake supplement (placebo), or no fasting at all. Then, 11-13 hours later (during the fasting period), researchers tested their strength and power using standard fitness tests.
The study design is considered very strong because each athlete served as their own comparison. This means researchers could see exactly how much fasting affected each person and how much the different proteins helped. The researchers also made sure everything was standardized—same meal size, same protein amount, same testing time—so differences in results came from the protein type, not other factors.
This type of study (called a crossover design) is excellent for nutrition research because it reduces the effect of individual differences between people. If one athlete is naturally stronger, that doesn’t affect the results because we’re comparing how that same athlete performs under different conditions.
Understanding which protein works best during fasting is important because many athletes around the world fast for religious reasons during Ramadan. Combat sports require explosive power and strength, so even small performance drops can affect training quality and competition results. By testing different proteins, researchers can give athletes practical advice about what to eat to minimize these drops. The study also helps us understand how different proteins are digested and used by the body during fasting.
This study has several strengths: it used a placebo control (fake supplement) so we know the effects come from the protein itself, not just from eating something; it was randomized and single-blind to reduce bias; and each athlete was tested multiple times under different conditions. The sample size of 24 is reasonable for this type of detailed study. However, all participants were male combat athletes, so results may not apply equally to female athletes or other sports. The study was published in PLoS ONE, a reputable peer-reviewed journal. One limitation is that the study only looked at acute (short-term) effects—we don’t know if these benefits continue over weeks of Ramadan fasting.
What the Results Show
Ramadan fasting significantly reduced athletes’ explosive power and upper body strength compared to eating normally. Specifically, fasting lowered peak power (the maximum power output during a sprint test) by about 10-15% and reduced bench press strength. When athletes ate casein protein at their pre-dawn meal, this decline was smaller than when they ate whey protein or a placebo. Casein protein reduced the peak power drop by roughly 5-7 percentage points compared to placebo, meaning athletes kept more of their power.
For bench press strength (upper body pushing power), casein protein also provided better protection than placebo, though the difference between casein and whey wasn’t as clear. This suggests that casein’s slow digestion may help maintain muscle protein during the long fasting period. However, even with casein protein, athletes’ performance was still noticeably lower than on non-fasting days—the protein didn’t fully prevent the effects of fasting.
Interestingly, other strength measures like leg press, jumping power, and grip strength didn’t show significant differences between the protein types. This suggests that fasting affects upper body power more than lower body strength, or that the protein types tested weren’t enough to protect these other measures.
The study measured several other performance markers beyond the main findings. Leg press strength (lower body pushing power) remained relatively stable across all conditions, suggesting that fasting affects upper body performance more than lower body. Countermovement jump (a measure of explosive leg power) and handgrip strength also showed no significant differences between protein types. These findings suggest that casein protein’s protective effect is specific to upper body anaerobic power and strength, not a general protection across all muscle groups.
Previous research has shown that protein timing and type matter for muscle maintenance during fasting periods. This study adds to that knowledge by directly comparing two common protein sources (whey and casein) in the specific context of Ramadan fasting in athletes. The finding that casein outperformed whey aligns with some previous research suggesting that slower-digesting proteins may provide more sustained amino acid availability during long fasting periods. However, this is one of the first studies to test this specifically in combat athletes during Ramadan, so it fills an important gap.
The study only included 24 male combat athletes, so results may not apply to female athletes, other sports, or non-athletes. All participants were trained at the national level, so results may differ for recreational athletes or elite professionals. The study only measured performance 11-13 hours into the fasting period; we don’t know if casein’s benefits continue as the fasting day gets longer. The study was conducted during one Ramadan period, so seasonal or year-to-year variations aren’t captured. Additionally, the study didn’t measure actual muscle protein breakdown or other biological markers, so we can only infer why casein worked better based on its known digestion properties. Finally, the practical significance of the performance improvements (5-7% for peak power) should be considered in context—this may or may not be meaningful for actual competition performance.
The Bottom Line
If you’re a combat athlete fasting during Ramadan: (1) Eat casein protein at your pre-dawn meal rather than whey protein or no protein supplement—this appears to help maintain explosive power better (moderate confidence); (2) Consume about 0.4 grams of casein per kilogram of your body weight (roughly 28-32 grams for a 70-80 kg athlete) as part of a balanced pre-dawn meal (moderate confidence); (3) Understand that even with casein, your performance will still be reduced compared to non-fasting days, so adjust training intensity accordingly (high confidence); (4) Consider consulting with a sports nutritionist or your coach before making changes, as individual responses may vary (high confidence).
This research is most relevant for combat sports athletes (boxers, wrestlers, martial artists, MMA fighters) who fast during Ramadan and want to maintain training quality. It may also apply to athletes in other sports requiring explosive power. The findings are less relevant for non-athletes, athletes who don’t fast, or those competing in endurance sports. Female athletes should be cautious about applying these results directly, as the study only included men. Athletes with medical conditions, eating disorders, or those taking medications should consult healthcare providers before changing their nutrition.
The benefits of casein protein appear immediately—this study measured effects 11-13 hours after eating the pre-dawn meal. However, you should expect to see the most noticeable benefits during the first few weeks of Ramadan. As fasting continues over the month, the cumulative effects of daily fasting may become more pronounced, and a single pre-dawn meal may become less effective at maintaining performance. Most athletes report that performance stabilizes after the first 1-2 weeks of Ramadan as the body adapts.
Want to Apply This Research?
- Log your pre-dawn meal composition (type of protein, grams consumed, total calories) and track your training performance metrics the same day using a simple 1-10 scale for explosive power/strength during workouts. Compare performance on days with casein versus days without to see if you notice a personal difference.
- Set a daily reminder for your pre-dawn meal to include a casein-based food (Greek yogurt, cottage cheese, milk, or casein powder) at least 30 minutes before fasting begins. Track which casein sources work best for you personally and are easiest to digest before a long fast.
- Over the course of Ramadan, track weekly averages of your training performance (using your 1-10 scale) to see if casein supplementation helps you maintain consistency. Also note any digestive issues or how full you feel after the pre-dawn meal, as individual tolerance varies. Compare your performance during Ramadan weeks with casein to your baseline performance from before Ramadan to quantify the actual impact.
This research describes the effects of different proteins during Ramadan fasting in trained combat athletes and should not be considered medical advice. Individual responses to fasting and protein supplementation vary significantly based on age, health status, training level, and other factors. Before making changes to your diet during Ramadan, especially if you have any medical conditions, take medications, or have a history of eating disorders, consult with your healthcare provider or a registered sports nutritionist. This study was conducted in a controlled laboratory setting and may not reflect real-world training or competition conditions. The findings apply specifically to the acute (short-term) effects measured in this study and may not represent long-term outcomes over a full month of Ramadan fasting. Always prioritize your health and well-being over performance goals.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.