For an Islamic bodybuilder, Ramadhan brings quite a challenge as far as figuring out the right training and nutrition plans. When you are used to taking small regular meals throughout the day, removing all of them from your daylight hours will, of course, take its toll. If you are smart enough to mitigate this restriction with an elaborate plan, this period will have no significant effect on your bodybuilding ambitions.
Training two hours before breaking the fast is not very ideal. Your body is already under stress due to the hunger and dehydration. If you were to challenge it further, the results you would get would be trivial at best. Lifting weight while fasted simply does not work.
Training a few hours before the morning fast is better. As your glycogen stores will be adequately stocked, and your body fluids will be in balance, you can be able to have a great workout. The pre-dawn meal will offer you an opportunity to have a satiating pre-workout meal that can take you through the day.
Training after breaking the fast in the evening might work as well, since you can have a pre and post-workout meal. However it interferes with your eating window.
It matters what you eat when you break your fast. Loading up on junk food in an attempt to meet your calorie goals is misadvised. Besides, the customary meals prescribed for meal times are already high in calories. You should strive to ensure your plate is balanced.
Your serving of protein should be generous (go for 2g/kg of bodyweight), as should be your serving of complex carbohydrates. Carbs are your best friends at this point. You should have them in abundance in both the morning and evening meals. Do everything within reason, of course, as any overindulgence might result in some weight gain.
Ensure you take some protein supplements to ensure you meet your daily requirements. Casein and whey supplements are the best. The former is slow digesting, and will provide a constant supply of protein for many hours. The latter has the best amino acid profile which will be essential in maintaining your muscle mass.
Adequate hydration should be part of your nutrition plan. 2-3 liters is the recommended amount. While this intake is abundant, it won’t offset the feeling of dehydration during the day. It will however ensure that you do not suffer because of it.
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