Navratri fasting can preserve muscle if protein, carbs and strength training are maintained, says nutritionist

Nutritionist Mitushi Ajmera says Navratri fasting need not lead to muscle loss if protein, carbohydrates and strength training are maintained. During the nine‑day festival, many people switch to vrat foods such as sabudana, potatoes and kuttu ki puri. Ajmera explains that while food choices change, the body still requires protein and carbohydrates, which can be sourced from dairy products like milk, paneer or curd, as well as kuttu, samak rice and potatoes that fit fasting rules. She stresses that the total amount of food and the amount of protein in each meal matter more than the specific dish. Continuing some form of strength training, even at reduced intensity, helps preserve muscle mass. Ajmera advises adjusting workouts to current energy levels and ensuring daily meals provide enough protein. The article is for information only and does not replace professional medical advice.

Context

Navratri is a Hindu festival observed with nine days of fasting for many devotees. Traditional vrat diets often limit animal‑based protein, prompting the need for alternative sources. Maintaining muscle during short‑term fasts is generally possible with adequate protein intake and resistance exercise.