![]() Effects of fed-versus fasted-state aerobic training during Ramadan on body composition and some metabolic parameters in physically active men. Trabelsi, K., El Abed, K., Stannard, S.American Journal of Physiology-Endocrinology And Metabolism, 252(2), E218-E223. Lipolytic response to glucose infusion in human subjects. ![]() Journal of Sports Sciences, 30(sup1), S53-S73. The effects of Ramadan intermittent fasting on athletic performance: Recommendations for the maintenance of physical fitness. Failure to consume enough fluids will impact both mental and physical performance, and it'll only make you hungrier. Dehydration is bound to catch up with you at some point during your fast, so it's imperative you adequately rehydrate and drink up whenever you're able. Just as your window for feeding is greatly diminished, so is your window for hydrating. I then recommend waking 30 minutes before sunrise to eat one last meal to hold you over as much as possible for the extended fast. Depending on your sleep schedule and the rise and fall of the sun, aim for at least one large meal before bed, or two if you have time. Immediately after your workout, include another round of fast-digesting protein and carbs. Once the feeding period begins, start with a quick-digesting protein and carbohydrates like dried fruit and a whey protein shake before heading to the gym. To minimize muscle breakdown, I recommend beginning your workout only after you get a meal in. Yes, exercise spurs muscle growth through adaptation over a course of days, but in the short term, training is a catabolic endeavor. Focus on maintenance, keep weights at 70-80 percent of your one-rep max, and recognize that any strength or muscle gains that occur during this month are a bonus. And don't forget, you've got to sleep sometime!ĭon't be a hero when it comes to weight selection-especially if you're training while fasted (which I'm not a big fan of). Given the time constraints you face every day, overdoing it in the exercise department can actually work against you. However, too much exercise can further increase your caloric deficit, further elevating your calorie needs and putting you at risk of muscle loss. To maintain muscle, you have to stimulate it. Get your share of Greek yogurt, milk, or cottage cheese. Casein protein digests over the course of 6-8 hours, which will help supply your muscles with a continuous source of amino acids for the hours to come. To minimize muscle breakdown during the extended fast, end your feeding window with a slow-digesting protein, such as casein protein, just before sunrise. End Your Feeding Time With Slow-Digesting Protein You'll find it much easier to drink your calories rather than eat them if you're not feeling hungry. To ensure you still reach your daily goal, suck down more liquid calories in the form of shakes, smoothies, and whole-fat dairy between meals. To meet your caloric needs in a condensed time period, your digestive system will be working overtime. Additionally, don't shy away from dense, whole-grain carbs such as oats, whole-wheat pasta, bagels, and tortillas. Here are a few strategies to keep in mind:Ĭalorie-dense foods should be a staple in your diet plan if trying to maintain weight during Ramadan.įirst, stock up on healthy fats like oils, avocados, egg yolks, nuts, and nut butters, because fats provide more than twice as many calories per gram than protein and carbohydrates. A prolonged period of time without food, particularly protein, makes this goal even more challenging.įortunately, many studies in healthy and athletic populations have shown no significant muscle-mass loss when employing appropriate nutrition and training strategies to optimize muscle-mass maintenance. To build or maintain muscle mass, you need to be consuming enough calories and simultaneously stimulating muscle growth via resistance training. During the month of Ramadan, your focus should become doing everything in your power to at least maintain muscle mass and strength. Trying to do so while fasting for 11-18 hours per day? Well, let's just say that raises the bar. Fasting And Muscle Buildingīuilding muscle is hard enough. Researchers found a greater decrease in body fat in those completing the aerobic exercise in a fasted state versus those completing it in the fed state. Half the subjects exercised fasted just before the feeding window, while the other half exercised four hours into their feeding window-basically in the middle of the night. ![]() In a study published in the Journal of Sports Sciences, researchers examined the impact of aerobic exercise on participants during Ramadan. To further enhance your fat-loss efforts, use cardio training, and time it strategically. Completing your cardio before eating has been shown to be advantageous for fat loss during Ramadan.
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