PT Sunny Salique’s guide to training during Ramadan
Training during the holy month of Ramadan is difficult for most people, as dehydration and loss of muscle mass is a massive factor.
SunntTrying to build more muscle mass always seems impossible, but the key to the months training is to be consistent and not push your body more than it can take.
The following Ramadan Nutrition & Fitness Tips are what I have been successfully using for the last five years:
Ramadan Nutrition tips
* Drinking extra water in the morning and evening is vital; this will ensure that your body can maintain a better fluid balance. This will make you less thirsty.
* To get what your body needs, you will need to stick to your healthy diet but instead of eating throughout the day which is not possible you will need to move your meals.
* Eat a good meal in the morning which consists of complex carbohydrates (whole-grain products and rice), protein and healthy fats. Due to the slow digestion process, it will make you less hungry throughout the day.
* Take a source of slow protein at bedtime. These proteins are absorbed by your body during the night and contribute to the recovery. I usually take a casein protein shake which is a good choice, but you could also have some lean cottage cheese if you prefer.
* Keep a close eye on your total protein intake, especially if you continue to exercise during Ramadan.
Your body desperately needs these proteins to restore the muscles after a heavy workout. I would assume about 2.2 grams of protein per kilogram of your body weight.
* When it comes to eating, eat slowly, patiently and chew well. This will prevent you from becoming full too quickly and suffering from stomach cramps or nausea throughout the day.
Ramadan fitness tips:
In addition to the nutrition tips during Ramadan that I have given above, it is also important to look at your workout routine.
Use these Ramadan fitness tips to keep working out during the fasting month, without losing muscle mass and strength.
* Try to train in the evening, prior to iftar if you have the energy or after iftar before eating in the early hours of the morning. You can then provide your body with the necessary nutrients immediately after your training either way.
* I am member of a 24/7 gym, If you join for a month then you can train between meals to keep your performance optimal.
* Hold your fixed training frequency to keep your muscles stimulated. If you feel that your body is tired, then shorten your workout.
A training of around 60 minutes is easy to sustain, even during fasting.
* Do compound exercises and focus on the first sets. This allows you to shorten the training and perform without getting overtired.
* Make sure you lose as little moisture as possible during the day. Stay out of the sun and don’t exercise at the hottest time of day.
* Make sure you have a good night’s sleep to recover properly. During Ramadan, you often get up early and go to bed late. You may be able to catch up on any missed part of your sleep during the day where possible.
