8 tips to stay strong, fit and healthy during Ramadan

Fasting throughout the month of Ramadan does not have to detract from your fitness, health and muscle benefits.

Follow this ultimate performance guide below, and we’ll show you how to get healthier than you started.

So, in that spirit, we thought it would be useful to address the issue that affects many of our training clients around the world, and there is no doubt that many of our readers are largely influenced by it. There are. That is, how to eat and drink in the next Islamic era of the religious gathering known as Ramadan is the subject of this topic.

Proper nutrition, supplementation and exercise during Ramadan are very thorny issues for some people.

What are the rules of Ramadan?

Muslims are expected to abstain from food and drink for 30 days between sunrise and sunset, which means Ramadan will end today. Adults usually eat just before dawn, and the other after sunset. At the end of the fast, when the sun sets, family and friends will gather for Iftar.

In many Islamic countries, during Ramadan (for example in Dubai) the daytime life moves slowly and then wakes up at night when people eat, are sociable and generally feel more energetic. Because they have some food in their stomachs.

However, this is not something that happens in the West, and during the summer months, think about trying to maintain a working, healthy day-to-day lifestyle, without even water to subsist on must be a true test of religious observance that we can only marvel

Here are our guidelines for fitness, maintaining muscle tone and minimizing metabolic shutdown during Ramadan.

1) Do not use Ramadan under the pretext of not exercising.
You must work out at a gym during Ramadan so that you are working hard to maintain your results.
This is why your body is well-strengthened to create the level of intensity required for a good training session, as well as to make sure that your muscles have something to gain from training.

2) The best time to hit the gym during Ramadan is either early in the morning, after your first meal of the day, or after your first meal post-fasting.

3) Make sure your Ramadan ‘breakfast’ contains easily digestible protein and, depending on your goals, some complex carbs and essential fats.

4) Don’t go looking for personal best in the gym during Ramadan — (unless you feel from above the world!)
We recommend that you follow a routine, so that you do not feel a significant decrease in physical performance and try to make the exercise as fun and varied as possible.

5) Keep your exercise duration tight.
Get out of the gym in less than an hour — preferably 45 minutes.

You can do a lot of awesome things in 45 minutes if you don’t usually worry for too long.

For those of you who want to gain muscle, Ramadan is more than super mega blasting hypertrophy about anti-atrophy exercise! Remember, it takes much less to maintain strength and muscle, so don’t be afraid to reduce your volume and shorten your workouts.

6) Hydration, hydration, hydration!
This is very important when you are allowed to drink.

If you visit some of the bodybuilding jams, you will often see Muslim Sir Jim passing by when he tried to suppress himself without drinking water.

A good goal for a 200lb person should be to try to drop 3 litres of water between sunset and dawn.

7) Don’t panic.
Some people go to Ramadan thinking that they will lose all the benefits of their hard work because it is impossible to benefit from good nutrition, extra food and exercise during Ramadan.
In the month of Ramadan, we take care of the goal and adopt this meal schedule (remember, this is just an example of how you can eat. Quantities are not important, and these are entirely individual goals. And depends on the number of calories)

Training sessions:

9.40 pm — Fast / Pre-workout: stick, rice cream, fruit (raisins / dates / apple), nut butter, fish oil
10.30 pm — During Exercise — Drink amino acids and carb powders
11.30 pm — Post Exercise Shake — Drinking Whey and Carb Powder
12.30 am — Post-workout meal — lean meats, rice, olive oil
2.30 am — Pre-fast meal. Eggs and oats
Rest days:
9.40 pm — Eating whole foods (such as meat/fish with healthy fats/carbs)
12 o’clock in the morning. Liquid foods (such as whey, rice/oat cream, nuts, nut butter all mixed)
2.20 am — Eat whole foods (such as meat/fish with healthy fats/carbs)
This is not ideal, but it does mean that your body does not need to fall.

If your goal is to minimize fat accumulation (or even fat loss for the most ambitious), then the diet in the example above will be different, and the biggest goal of your nutrients is protein and “good fat”. Will be (processed without thinking, natural fat) and you won’t go much wrong if you win)

8) Take some supplements.
Certain supplements will help in meeting the metabolic challenges of Ramadan. Here are some of our specific Ramadan selections:

Green Powder (Add several tablespoons to a large bottle of water and sip constantly. chocolate’ powdered fruit and greens product is perfect for that!
A good digestive enzyme complex (this may be the most important supplement this year due to the very low food window)
Protein powder (both whey and casein may be useful here)
Multivitamins / Minerals
Magnesium (to help sleep at night)
In short, the rules of Ramadan do not need to stop proper nutrition, supplementation and exercise. Yes, it will be challenging and it will require both discipline and moderation, but it is obvious what is the part of this whole process.

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Originally published at https://www.dwnewsspot.com.