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Bodybuilding & Nutrition during Ramadan

Posted by in Health, Training on Jul 21, 2012 . 3 Comments.

All of us know that muscle building does not only rely on your training, but also on your nutrition; what you feed your muscles for the rest of the day. Ramadan is the ninth month of the Islamic Lunar Calendar and Muslims around the world will spend the daylight hours in a complete fast.

Most will think that building muscle during Ramadan will be impossible and you should be considered lucky if your muscles do not shrink. This is true if you do not have a proper nutrition plan designed for this period. Therefore, muscle building during Ramadan is still possible and very doable with proper nutrition and training.

 

 

 

 

To my knowledge, fasting starts from 5am to 7pm. So it would be best for you to train during the night since most will not be able to wake up anytime earlier than 5am, not to mention that you will need to load both carbohydrates and protein before your training. Besides, you also need to take carbohydrates and protein after your training for recovery. So training in the mid-day will be out of the question.

Basically it will be best for you to eat a small meal at 7pm and start your training at 7.30pm. So you will be able to get in two more meals after your training. That will be one meal right after your training which will be around 9pm and another meal before your bed.

 

 

 

 

First of all you will need to figure out your calories requirements in order to build muscle. In this article I will use 2500 calories a day as an example. In this nutrition set-up, you should have about 4~5 meals a day.

First example (4meals)
4.30am – 20% of your calories requirements
7pm – Prefuel for your training 20% calories requirements
9pm- Post workout meal 30% calories requirements
10pm- Pre bed meal 30% calories requirements

Second example (5meals)
4.30am – 30% of your calories requirements
7pm – Prefuel for your training 20% calories requirements
9pm- Post workout meal 30% calories requirements
9.30pm- Snack 10% calories requirements
10pm- Pre bed meal 10% calories requirements

I personally would use the first example because I rather take bigger meals and wash lesser dishes.

Your meals should focus on calories dense and high in protein food such as red meat(beef).


 

 

 

 

Nutrition facts as a quick guide
150grams of Beef Steak =  378calories, 22.52g fat, 0g carbs, 40.94g protein
150grams of Chicken Breast = 118 calories, 0.58g fat, 3.26g carbs, 25.18g protein.
150grams of Fish(Tilapia) = 144 calories, 2.55g fat, 0g carbs, 30g protein.
150grams of Fish(Tuna in Water, Canned) = 174 calories, 1.23g fat, 0g carbs, 38.88g protein

Egg White (1 Large Egg) = 17 Calories, 0.06g fat, 0.24g carbs, 3.6g protein
Egg Yolk ( 1 Large Egg) =  55 Calories, 4.51g fat, 0.61g carbs,  2.7g protein

1 cup of cooked Rice(175gram) = 204 calories, 0.44g fat, 44.08g carbs, 4.2g protein
1 cup of cooked Spaghetti(57 grams of uncooked spaghetti) = 220 calories, 1.29g fat, 42.95g Carbs, 8.06g protein

Always remember to prepare your meal in a macronutrient ratio to build muscle. A common ratio would be 40% carbs, 40% protein, 20% fat. However, everyone’s body is different and will react to different macro ratios. Therefore, manipulate to what works best for you.

The following is an example for a body which requires 2500calories with a 40/40/20 macro ratio to build mass during Ramadan.

First example (4meals)
4.30am – 2500calories(20%) – 500 calories
7 egg whites = 119 calories, 0.42g fat, 1.68g carbs, 25.2g protein
2 egg yolks = 110 calories, 9.02g fat, 1.22 carbs, 5.4g protein
74 grams of Oats = 271 calories, 6.3g fat, 46g carbs, 11.22g protein
Total = 500 calories, 15.74g fat, 48.9g carbs, 41.82g protein.

7pm – Prefuel for your training 20% - 500calories
150grams of Chicken Breast = 118 calories, 0.58g fat, 3.26g carbs, 25.18g protein
1 cup of Spaghetti(57grams uncooked) = 220 calories, 1.29g fat, 42.95g Carbs, 8.06g protein
1 tablespoon Olive oil = 119 calories, 13.5g fat, 0g carbs, 0g protein
Total = 457 calories, 15.37g fat, 46.21g Carbs, 33.24g protein

9pm- Post workout meal 30% - 750 calories
150 grams of Beef Steak = 378calories, 22.52g fat, 0g carbs, 40.94g protein
1.5 cup of cooked Rice(262.5gram) = 306 calories, 0.66g fat, 66.04g carbs, 6.3g protein
1 tablespoon Olive oil= 119 calories, 13.5g fat, 0g carbs, 0g protein
Total = 803 calories , 36.68g fat, 66.04g carbs, 47.25g protein

10pm- Pre bed meal 30% - 750 calories
150grams of Fish(Tuna in Water, Canned) = 174 calories, 1.23g fat, 0g carbs, 38.88g protein
1 cup of Spaghetti(57grams uncooked) = 220 calories, 1.29g fat, 42.95g Carbs, 8.06g protein
2 table spoon of Natural Peanut Butter = 188 calories, 16.12g fat, 6.26g carbs, 8g protein
1 scoop of casein before bed = 120 calories, 1g fat, 3g carbs, 24g protein
Total = 720 calories, 45.35g fat, 9.26g carbs, 70.88g protein

Total Nutrition for the day = 2462 calories, 87.43g fat, 213g carbs, 201.25g protein.
Add in a cup of vegetable such as spinach or broccoli to your meals for fiber. You can also add in a scoop of whey protein right after your workout if you wish to.

All in all, this is just a guide/example and may require some alteration according to your body. This type of nutrition approach is very unnatural and will require a little bit of force eating especially after your work out. However, you will get used to it slowly. Please feel free to leave a comment below or ask me any questions if you wish.

Happy Ramadan and happy bodybuilding!

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