Ramadan 2025 Iftar guide: How to balance carbs, proteins and fats for lasting energy

Bajpaiee adds that protein requirements vary based on body size, activity level, and muscle mass. However, as a general guideline, aiming for 20-30 grams of protein at Iftar, is ideal for muscle health and energy. This helps with muscle repair, stabilises blood sugar, and promotes sustained energy throughout the evening. For those who are more active or engage in strength training, targeting the higher end of this range—or slightly more—may be beneficial. Including a variety of protein-rich foods such as lean meats, poultry, fish, dairy, legumes, and nuts ensures that you get all the essential amino acids needed for muscle recovery, satiety, and overall energy to keep you going strong through the night.