{"id":49134,"date":"2025-03-15T12:04:32","date_gmt":"2025-03-15T04:04:32","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=49134"},"modified":"2025-07-07T16:49:31","modified_gmt":"2025-07-07T08:49:31","slug":"getting-enough-protein-during-ramadhan","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/getting-enough-protein-during-ramadhan\/","title":{"rendered":"Getting Enough Protein During Ramadhan"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"49134\" class=\"elementor elementor-49134\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a8556ac e-con-full e-flex e-con e-parent\" data-id=\"a8556ac\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-433c6bc elementor-widget elementor-widget-text-editor\" data-id=\"433c6bc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Ramadan isn\u2019t just about fasting; it&#8217;s a chance to enhance your nutrition and maintain your energy levels. You might be surprised to learn that protein can be your secret weapon for maintaining muscle mass and hunger during this time. If you\u2019re someone who works out, wants to <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/no-burn-no-slim\/\" target=\"_blank\" rel=\"noopener\">lose weight<\/a>, or build muscles during Ramadan, getting enough protein isn\u2019t just important\u2014it\u2019s everything. Keep reading to find tips that can help you stay on track with your fitness goals, even during Ramadan<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d8121a elementor-widget elementor-widget-spacer\" data-id=\"3d8121a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc50936 elementor-widget elementor-widget-heading\" data-id=\"cc50936\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">Common Protein Mistakes to Avoid During Ramadan<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d58afd elementor-widget elementor-widget-text-editor\" data-id=\"1d58afd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Protein helps reduce levels of the hunger hormone called ghrelin. It also helps increase feelings of fullness. One common mistake people make during Ramadan is skipping Sahur. This habit reduces your daily protein intake and can lead to hunger later in the day. Another mistake is relying solely on one type of protein source. A mix of both animal and plant-based protein ensures better variety and nutrient balance. Additionally, focusing only on protein without balancing other macronutrients like carbohydrates and healthy fats can affect your energy levels and overall well-being.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c0e4db elementor-widget elementor-widget-spacer\" data-id=\"0c0e4db\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5eb2de elementor-widget elementor-widget-image\" data-id=\"e5eb2de\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-1.jpg\" class=\"attachment-full size-full wp-image-49179\" alt=\"Palm-sized protein source during Ramadan based on the Malaysia Recommended Nutrient Intake recommendations.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-1.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-1-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-1-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-380309a elementor-widget elementor-widget-spacer\" data-id=\"380309a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01741db elementor-widget elementor-widget-heading\" data-id=\"01741db\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How Much Protein Do You Need?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ebae96 elementor-widget elementor-widget-text-editor\" data-id=\"8ebae96\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Your protein needs depend on various factors such as age, gender, activity level, and health goals. As a general guideline, the Malaysia Recommended Nutrient Intake (RNI) 2017 suggests consuming one gram of protein per kilogram of body weight. For instance, if you weigh 70 kg, your daily protein intake should be around 70 g.<\/p><p>Good sources of protein include fish, poultry, eggs, meat, legumes, and dairy. One serving, equivalent to a palm-sized portion, contains approximately 14 g of protein. This means that to meet a 70 g protein requirement, you would need about five servings.<\/p><p>However, some protein is also obtained from carbohydrate-based foods, so adjustments should be made accordingly. For individuals weighing 70 kg or more, it is recommended to reduce one serving (one palm size), while those weighing less than 70 kg should reduce their intake by half a serving (half a palm size). As a result, if you weigh 70 kg, your final intake should be around four servings, or four palm-sized portions, of protein sources.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9189c6 elementor-widget elementor-widget-spacer\" data-id=\"b9189c6\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fa44c9 elementor-widget elementor-widget-heading\" data-id=\"7fa44c9\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Does Exercise Increase Protein Needs?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-daf7983 elementor-widget elementor-widget-text-editor\" data-id=\"daf7983\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Definitely! If you\u2019re exercising regularly, 30\u201360 minutes of exercise per day, your protein needs increase to support muscle recovery and growth. Aim for an extra 1-2 servings of protein based on your activity level. During Moreh, try a protein smoothie with milk, Greek yogurt and banana to help meet your protein needs. While protein supplements like whey or plant-based powders can be useful, they should be used if you&#8217;re unable to meet your protein needs through whole food sources.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3553712 elementor-widget elementor-widget-spacer\" data-id=\"3553712\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26539d9 elementor-widget elementor-widget-heading\" data-id=\"26539d9\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Best Protein Foods for Muscle Preservation<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37cb2c4 elementor-widget elementor-widget-text-editor\" data-id=\"37cb2c4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>A balanced intake of both plant and animal proteins helps preserve muscle and keeps you full and satisfied throughout the fasting period. Animal-based proteins like chicken, fish, and eggs provide all the essential amino acids needed for muscle building and repair. Meanwhile, plant- based proteins like beans, lentils, and tofu are rich in fiber and other beneficial nutrients like antioxidants, supporting overall health. Combining both ensures a broader range of nutrients. For example, a delicious meal could include ikan bakar with sambal tempeh and tofu for added plant protein.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31ee504 elementor-widget elementor-widget-spacer\" data-id=\"31ee504\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a6d50d elementor-widget elementor-widget-heading\" data-id=\"6a6d50d\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Best Plant-Based Protein Sources for Vegans and Lactose-Intolerant Individuals<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3b7111 elementor-widget elementor-widget-text-editor\" data-id=\"d3b7111\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>For those avoiding dairy, excellent plant-based protein sources include soy-based foods such as tofu, tempeh, and edamame, as well as legumes like chickpeas, lentils, and black beans. Nuts and seeds, including almonds, sunflower seeds, and pumpkin seeds, are also great options. Quinoa, a complete protein grain, provides another nutritious alternative. Additionally, plant-based protein shakes made from pea or soy protein can be a convenient way to increase protein intake. Even without dairy, these protein-rich foods can help you meet your protein needs without compromising on nutrition.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd2768e elementor-widget elementor-widget-spacer\" data-id=\"cd2768e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5882328 elementor-widget elementor-widget-heading\" data-id=\"5882328\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Are there any recent advancements or tools in preventative medicine that men should be aware of?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38194f5 elementor-widget elementor-widget-text-editor\" data-id=\"38194f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div style=\"margin-bottom: 15px;\">Now that we know how much protein you need, let\u2019s talk about how to distribute it throughout the day for optimal energy and muscle preservation. Even though fasting lasts from dawn until dusk, your protein intake should remain consistent throughout the day. The key is distributing protein evenly between Sahur and Iftar to maintain energy levels:<\/div><ul><li><strong>50% at Sahur<\/strong> (2 palm-sized servings for a 70kg person)<\/li><li><strong>50% at Iftar<\/strong> (2 palm-sized servings for a 70kg person)<\/li><\/ul><div style=\"margin-bottom: 15px;\">If you have smaller morning appetite, try this instead:<\/div><ul><li><strong>40% at Sahur<\/strong> (1.5 palm-sized servings)<\/li><li><strong>50% at Iftar<\/strong> (2 palm-sized servings)<\/li><li><strong>10% at Moreh<\/strong> (\u00bd palm-sized serving)<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3aa21ab elementor-widget elementor-widget-spacer\" data-id=\"3aa21ab\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ba1303 elementor-widget elementor-widget-heading\" data-id=\"1ba1303\" data-element_type=\"widget\" id=\"subtopic06\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Sample Menu (4 palm-sized servings for a 70kg person)<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d385afe elementor-widget elementor-widget-text-editor\" data-id=\"d385afe\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Here\u2019s a simple, protein-packed sample menu to get you through Sahur, Iftar, and Moreh while keeping your energy up.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f09830 elementor-widget elementor-widget-spacer\" data-id=\"4f09830\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa47d06 elementor-widget elementor-widget-jet-table\" data-id=\"aa47d06\" data-element_type=\"widget\" data-widget_type=\"jet-table.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-jet-table jet-elements\">\n\t\t<div class=\"jet-table-wrapper\">\n\t\t\t<table class=\"jet-table jet-table--fa5-compat\">\n\t\t\t\t<thead class=\"jet-table__head\"><tr class=\"jet-table__head-row\"><th class=\"jet-table__cell elementor-repeater-item-5a2aae7 jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Meal<\/div><\/div><\/div><\/th><th class=\"jet-table__cell elementor-repeater-item-87c601a jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Menu<\/div><\/div><\/div><\/th><\/tr><\/thead>\n\t\t\t\t\t\t\t\t<tbody class=\"jet-table__body\"><tr class=\"jet-table__body-row elementor-repeater-item-3cfff73\"><td class=\"jet-table__cell elementor-repeater-item-b71ae44 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Sahur<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-07a8f91 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\"><ul style=\"margin-top: 18px;\">\n<li>2 scoops brown rice<\/li>\n<li>1 bowl chicken soup (1 palm-sized serving protein)<\/li>\n<li>1 fried egg (1\/2 palm-sized serving protein)<\/li>\n<li>1 scoop vegetables<\/li>\n<\/ul><\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-f8a2014\"><td class=\"jet-table__cell elementor-repeater-item-9d90119 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Iftar<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-9c27f81 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\"><ul style=\"margin-top: 18px;\">\n<li>2 scoops white rice<\/li>\n<li>1 piece ikan bakar (1 palm-sized serving protein)<\/li>\n<li>1 scoop sambal tempeh (1 palm-sized serving protein)<\/li>\n<li>1 small bowl ulam<\/li>\n<li>1 slice papaya<\/li>\n<\/ul><\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-2d69f54\"><td class=\"jet-table__cell elementor-repeater-item-ba1b11c jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Moreh<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-3aaf869 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\"><ul style=\"margin-top: 18px;\">\n<li>1 cup Greek yogurt (1\/2 palm-sized serving protein)<\/li>\n<li>2 dates<\/li>\n<\/ul><\/div><\/div><\/div><\/td><\/tr><\/tbody>\n\t\t\t<\/table>\n\t\t<\/div>\n\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb45ea5 elementor-widget elementor-widget-spacer\" data-id=\"cb45ea5\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fc46e3 elementor-widget elementor-widget-text-editor\" data-id=\"7fc46e3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>At Iftar, we often visit the Ramadan bazaar, where traditional dishes like ayam percik, ayam panggang, ikan bakar, satay, kebabs, and tauhu sumbat offer excellent sources of protein. When enjoying your favorite foods, opt for lean proteins to reduce fat intake, moderate sauces to limit sodium intake, and avoid charred crusts, which may contain acrylamide, a compound linked to health risks, cancer in animal studies.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e71735 elementor-widget elementor-widget-spacer\" data-id=\"1e71735\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8e4275 elementor-widget elementor-widget-image\" data-id=\"c8e4275\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-2.jpg\" class=\"attachment-full size-full wp-image-49180\" alt=\"Grilled chicken served as lean protein for balanced sahur.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-2.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-2-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/07\/keeping-to-your-protein-image-2-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26a243e elementor-widget elementor-widget-spacer\" data-id=\"26a243e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2de70b8 elementor-widget elementor-widget-heading\" data-id=\"2de70b8\" data-element_type=\"widget\" id=\"subtopic07\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quick High-Protein Meal Ideas during Ramadhan<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca677b8 elementor-widget elementor-widget-text-editor\" data-id=\"ca677b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>To make common Iftar meals higher in protein, simple modifications can be made. Adding shredded chicken to bubur lambuk or including an extra egg, such as telur dadar, when having rice are easy ways to boost protein intake. For Sahur, quick and easy-to-prepare meals can help meet protein needs while being light on the stomach. Some options include boiled eggs served with slices of whole wheat bread, peanut butter, and a glass of milk, or overnight oats topped with Greek yogurt, milk, and chia seeds. During Moreh, protein-rich snacks can help curb hunger, such as tauhu sumbat, eggs in toast with milk, a handful of nuts and seeds, or Greek yogurt with dates.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e687f3 elementor-widget elementor-widget-spacer\" data-id=\"7e687f3\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a5f1a elementor-widget elementor-widget-heading\" data-id=\"63a5f1a\" data-element_type=\"widget\" id=\"subtopic08\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Protein-Rich Foods to Avoid for Better Digestion<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82aef53 elementor-widget elementor-widget-text-editor\" data-id=\"82aef53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>After fasting for more than 12 hours, your digestive system may need extra care. Some protein-rich foods can be harder to digest and may cause discomfort. Deep-fried meats, for example, are high in fat and can lead to bloating, making you feel sluggish after Iftar. Processed meats, such as sausages and nuggets, are loaded with sodium and preservatives, which can contribute to dehydration. Also, over consumption of processed foods has been associated with <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/more-malaysians-are-suffering-heart-attacks-at-a-younger-age\/\" target=\"_blank\" rel=\"noopener\">heart attack<\/a>, stroke, <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/men-dont-ignore-this-a-consultant-endocrinologists-diabetes-advice-that-could-improve-your-quality-of-life\/\" target=\"_blank\" rel=\"noopener\">diabetes<\/a>, and cancer.<\/p><p>Legumes like beans, lentils, and chickpeas are excellent plant-based protein sources, but they can cause gas if not prepared properly. Soaking them before cooking can make digestion easier. If you\u2019re sensitive to dairy, consuming too much milk or cheese may lead to bloating or discomfort.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15ab3de elementor-widget elementor-widget-spacer\" data-id=\"15ab3de\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a4f08c6 elementor-widget elementor-widget-heading\" data-id=\"a4f08c6\" data-element_type=\"widget\" id=\"subtopic09\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Can You Eat Too Much Protein at Once<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb53fcf elementor-widget elementor-widget-text-editor\" data-id=\"cb53fcf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Your body can only handle so much protein at a time. Eating too much in one meal might leave you feeling bloated or uncomfortable. Plus, your body absorbs protein gradually, so overloading won\u2019t give you extra benefits, it just pushes out other important nutrients like carbs and healthy fats, which keep you energized. The best approach? Spread your protein throughout Sahur, Iftar, and Moreh to keep your digestion good, your muscles strong, and your energy steady. Balance is key, I believe you can work this out. Selamat Berpuasa!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6dd03e0 elementor-widget elementor-widget-spacer\" data-id=\"6dd03e0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9fa4507 elementor-widget elementor-widget-text-editor\" data-id=\"9fa4507\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em>This article first appeared in\u00a0<a href=\"https:\/\/malaysia.healthtoday.net\/stay-energized-and-strong-protein-hacks-to-transform-your-ramadan\/\" target=\"_blank\" rel=\"noopener\">HealthToday, 15 March 2025.<\/a><\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Ramadan isn\u2019t just about fasting; it&#8217;s a chance to enhance your nutrition and maintain your energy levels.<\/p>\n","protected":false},"author":2,"featured_media":49172,"template":"","topic":[156],"language":[137],"class_list":["post-49134","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-internal-medicine","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - 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