During Ramadan, fasting requires individuals to refrain from eating and drinking from sunrise to sunset.
If one does not eat for over 12 hours, the body’s stamina may decrease due to a lack of energy derived from carbohydrates, fats, and proteins.
UGM Faculty of Animal Science (Animal Science UGM) lecturer Dr. Edi Suryanto stated that consuming meat and other animal products, such as milk and eggs, during suhoor or iftar plays a significant role in maintaining body stamina during Ramadan.
These food items contain high-quality protein, which helps repair and build body tissues and provides energy throughout the day.
These foods, especially red meat, are a source of energy and contain iron and vitamin B12.
The body more easily absorbs animal-based iron compared to plant-based iron.
Dr. Suryanto explained that consuming meat helps maintain a longer feeling of fullness. The protein in meat and other animal products can slow down digestion, helping the body feel full longer, which in turn reduces hunger during fasting.
Animal products such as meat, eggs, and milk are also sources of healthy fats that can serve as backup energy during fasting.
“It can help maintain stamina, but it must be combined with other nutritious foods to keep the body healthy and energized. It should be balanced with vegetables, fruits, and complex carbohydrates to provide complete nutrition,” Dr. Suryanto explained.
The Department of Animal Products Technology lecturer also recommended healthy tips for consuming meat during suhoor and iftar.
For suhoor, he advised choosing foods that provide long-lasting energy and do not cause excessive thirst.
People are encouraged to choose good-quality meat, such as lean meat (skinless chicken, fish, lean beef), eggs (a complete protein source that is easy on the stomach), and dairy products (yogurt or cheese in moderate amounts).
As for healthy cooking methods, he suggested steaming, boiling, or grilling the meat instead of frying to avoid excess fats.
“Use a small amount of salt and natural seasonings to prevent dehydration. The recommended portion for suhoor is around 50-100 grams of meat, balanced with complex carbohydrates (brown rice, oats, whole-wheat bread), and fiber from vegetables and fruits,” he said.
For suhoor, Dr. Suryanto recommended avoiding processed foods such as sausages and nuggets, which are high in sodium, as well as fatty meats and fried foods that can slow digestion. Meanwhile, for iftar, he advised starting with light and sweet foods.
“After performing Maghrib prayers, you can consume a more balanced main meal,” he explained.
He also suggested that a combination of boiled vegetables or soup would be easier for the body to digest.
As for the recommended portion for iftar, he advised consuming around 100-150 grams of meat, accompanied by vegetables, complex carbohydrates from rice, and drinking enough water.
“During iftar, it’s best to avoid high-fat foods such as excessive gulai or rendang, processed meats with a lot of MSG or preservatives, and overeating to avoid digestive issues,” he advised.
Reporter: Animal Science UGM/Satria
Author: Agung Nugroho
Post-editor: Afifudin Baliya
Illustration: freepik.com