Every year, during the Orthodox Easter fasting period, people clean up their diet, remove animal products, and try to stay consistent.

But something else usually happens too:

👉 Strength drops

👉 Energy dips

👉 Muscle slowly disappears

Not because fasting is bad.

But because protein disappears from the diet and nothing replaces it properly.

The good news?

👉 You can maintain muscle during fasting if you approach it correctly.

Why Muscle Loss Happens During Fasting

Let’s keep this simple.

When fasting starts, you remove:

• Meat
  
  
• Eggs
  
  
• Dairy
  
  

These are your main protein sources.

Most people replace them with:

• Bread
  
  
• Potatoes
  
  
• Pasta
  
  
• Vegetables
  
  

And while those foods are fine…

👉 They are low in protein

So your body adapts.

When protein intake drops:

• Recovery slows
  
  
• Strength decreases
  
  
• Muscle breakdown increases
  
  

That’s where the problem starts.

How Much Protein Do You Actually Need?

If your goal is to maintain muscle:

👉 Aim for 1.6 – 2.2g of protein per kg of body weight

Example:

• 70kg → 110–150g protein daily
  
  

Yes, even during fasting.

The Best Foods to Eat During Orthodox Fasting

You don’t need complicated recipes.

Just focus on these:

Lentils & Beans

• Your main protein base
  
  
• Cheap, filling, effective
  
  

Chickpeas

• Easy to add to anything
  
  
• Great for salads and snacks
  
  

Tofu

• One of the best meat replacements
  
  
• High protein, versatile
  
  

Quinoa

• One of the few complete plant proteins
  
  

But here’s the honest part:

👉 It’s hard to hit high protein targets with food alone.

You can do it, but most people won’t consistently.

That’s where smart supplementation helps.

A Simple Fasting Meal Plan (That Actually Works)

No overthinking. Just structure.

Breakfast

• Oats + plant milk
  
  
• 1 scoop Oh Good Vegan Protein Chocolate
  
  
• Peanut butter
  
  

Lunch

• Lentils or beans
  
  
• Whole grain bread
  
  
• Olive oil
  
  

Snack

• Fruit + nuts
  
  

Post-workout / Afternoon

• Shake with Oh Good Vegan Protein Vanilla
  
  

Dinner

• Tofu or chickpeas
  
  
• Vegetables
  
  
• Rice or quinoa
  
  

👉 Simple. Repeatable. Effective.

The Best Supplements to Use During Orthodox Fasting

This is where you make fasting easier — and actually sustainable.

1. Vegan Protein (The Foundation)

If there’s one thing that makes the biggest difference, it’s this.

Using something like:

• Oh Good Vegan Protein Chocolate
  
  
• Oh Good Vegan Protein Vanilla
  
  

Helps you:

• Hit your daily protein target
  
  
• Support muscle recovery
  
  
• Stay consistent without overthinking meals
  
  

👉 This is the easiest way to avoid muscle loss.

2. Creatine (Keep Your Strength)

Most people stop using it during fasting which is a mistake.

Creatine Monohydrate:

• Helps maintain strength
  
  
• Supports muscle retention
  
  
• Works even in a calorie deficit
  
  

If Nutrisium offers creatine, this fits perfectly here.

3. Vitamin B12 (Essential During Fasting)

You remove animal foods → B12 intake drops.

Simple fix:

👉 Vitamin B12

Supports:

• Energy
  
  
• Focus
  
  
• Overall health
  
  

4. Omega-3 (Often Ignored)

No fish = low omega-3.

Adding Omega-3 Fatty Acids helps:

• Recovery
  
  
• Brain function
  
  
• Inflammation
  
  

5. Magnesium (Recovery & Sleep)

If fasting affects your sleep or recovery:

👉 Magnesium

Helps:

• Relaxation
  
  
• Muscle recovery
  
  
• Better sleep
  
  

Final Tips to Maintain Muscle During Fasting

Keep it simple:

• ✔ Eat protein in every meal
  
  
• ✔ Don’t rely only on carbs
  
  
• ✔ Use protein shakes strategically
  
  
• ✔ Train at least 2–3 times per week
  
  
• ✔ Stay consistent
  
  

Final Thoughts

Orthodox fasting is not supposed to make you weaker.

But if you ignore your nutrition, it will.

If you plan it properly:

👉 You can maintain your muscle

👉 Keep your strength

👉 Feel just as good (or even better)

And honestly, using tools like:

• Oh Good Vegan Protein Chocolate
  
  
• Oh Good Vegan Protein Vanilla
  
  

Just makes the whole process easier.

Quick links:
Vitamins & Health ·
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Protein