Macro partitioning
Micellar casein (MC) consumed at sahur partially mitigates fasting-induced declines in anaerobic power (Wingate peak and mean power) and upper-body strength (bench press) in combat sport athletes during Ramadan, outperforming whey protein isolate and placebo.
If you are fasting for 11+ hours (like during Ramadan) and competing in anaerobic sports, take 0.4g/kg of Micellar Casein with your pre-dawn meal. This slow-digesting protein helps maintain your power output better than Whey Protein or no protein, though it won't fully restore you to fed-state levels.
MC supplementation reduced these declines, outperforming WPI and the placebo in peak power and mean power, and surpassing the placebo in bench press strength... MC supplementation at sahur provides partial protection against fasting-induced declines in anaerobic power and upper body endurance, but does not fully restore performance to non-fasting levels.
Why this rating
Single-blind, randomized, placebo-controlled, counterbalanced crossover design with adequate power (0.82) and standardized protocols.
Source
Effects of protein sources at sahur on anaerobic power and strength during Ramadan in combat sport athletes: A single blind, randomized, placebo-controlled, counterbalanced crossover study design
Abdullah Demirli et al. · PLoS ONE · 2026
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