How can I maintain muscle and balanced hormones while fasting?

During Ramadan, it is common for women to worry about losing strength, feeling more tired, or noticing a flare in hormonal symptoms. This stage of life already brings changes in muscle mass and metabolism, and fasting can make those shifts more noticeable if the body is not well supported. The good news is that maintaining muscle and hormonal balance during fasting is achievable. Specialists consistently emphasize focusing on a few key foundations rather than extreme restriction or intensity.

Why does muscle matter more during perimenopause and menopause?

Muscle plays an essential role in metabolic health, blood sugar control, bone strength, and hormone balance. During midlife, women naturally lose muscle more easily, particularly if protein intake drops or physical activity decreases. Fasting without the right nutritional and lifestyle support can accelerate this process, which is why a more intentional approach is important.

Priority One: Eat Protein at the Right Times

Protein timing matters just as much as protein amount during Ramadan, especially for women in perimenopause and menopause.

What should I eat for Suhoor?

Suhoor is about staying satisfied and steady through a long fasting day, not eating as much as possible. Meals that include protein alongside fibre and healthy fats are more likely to keep energy levels even and reduce muscle breakdown.

Foods many women find work well at Suhoor include:

• Eggs, whether boiled or cooked simply with vegetables

• Greek yogurt or labneh

• Cottage cheese

• Milk or unsweetened fortified plant milk

• Lentils, chickpeas, or other beans

• Tofu or tempeh

• Small portions of leftover grilled chicken or fish

• Smoothies made with yogurt, milk, or a protein supplement

Goal: Choose foods that digest slowly and keep hunger at bay. Relying on sweet or refined options will lead to early fatigue.

What should I eat at Iftar?

After a full day of fasting, Iftar is the main opportunity to refuel. Adding a good source of protein helps the body rebuild and feel more balanced.

Many women include the following protein foods at Iftar:

• Grilled or baked chicken

• Fish or other seafood

• Lean cuts of meat

• Eggs

• Lentil- or bean-based dishes

• Tofu or other plant-based protein options

• Yogurt-based dishes or soups

• Cheese, eaten in moderation

Tip: Large, heavy meals late in the evening can affect sleep and digestion, so keeping Iftar balanced rather than excessive tends to support better energy and recovery the following day.

Helpful pairings to support balance

Protein works best when combined with other nutrients, such as:

• Whole grains such as oats, brown rice, quinoa, or whole-grain bread

• Vegetables and salads for fibre and micronutrients

• Healthy fats such as olive oil, nuts, seeds, or avocado

Foods to limit during Suhoor and Iftar

These can worsen energy crashes and hunger during fasting:

• Meals built mainly around white bread, pastries, or sweets

• Sugary drinks or desserts as the main calorie source

• Very heavy, fried foods late at night

Priority two: Move your muscles

Muscle is maintained through use. Without regular stimulation, the body has little reason to preserve it.

Gentle strength-based movement during Ramadan helps signal the body to hold on to muscle tissue. This does not need to be intense or exhausting. Short sessions using body weight, resistance bands, or light weights are often enough when done consistently.

Many women feel best exercising shortly before Iftar or a few hours after eating, when energy levels and hydration are better supported.

Priority three: Recovery, sleep, and hydration

Sleep, drinking enough fluids, and recovery all affect your hormones. If you fast but do not sleep well or drink enough, your body can feel more stressed and take longer to recover. Drinking more after sunset, resting when you can, and eating lighter meals in the evening can really help.

To keep your hormones balanced during Ramadan, let your body recover instead of pushing through tiredness. Being flexible and listening to your body each day helps you stay healthy in the long run.

A Well-Balanced Ramadan

Getting enough protein protects your muscles, strength exercises help keep them, and good recovery lets your hormones stay steady. If you skip any of these, you might feel weak, tired, have trouble sleeping, or crave more food.

Fasting during Ramadan does not have to harm your muscles or hormones. With the right support and focus, it can stay meaningful and healthy during perimenopause and menopause.

Maintaining muscle and hormonal balance during Ramadan in perimenopause and menopause comes down to intentional support rather than restriction. Prioritising protein at Suhoor and Iftar, incorporating consistent strength based movement, and protecting sleep and hydration help safeguard muscle mass, metabolic health, and energy levels. When these foundations are respected, fasting can remain spiritually meaningful without compromising long term wellbeing.

This blog was written by the experts at Kings College London Hospital, who specialise in evidence based menopause and midlife metabolic care. If you would like personalised guidance tailored to your needs, you can connect with our specialists here: Meet our specialists

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