Returning to strength training after Ramadan requires a gradual approach. Ramadan requires lifestyle changes, particularly in nutrition, sleep, and physical activity. After a month of fasting, many people want to resume their strength training routine, but it's essential to approach this transition carefully to avoid injury and maximize muscle gains. If you're wondering how to safely and effectively return to training after this period, this article will provide you with practical advice.
The effects of Ramadan on the body and the impact on bodybuilding
Fasting during Ramadan has well-documented effects on metabolism and body composition. Studies have shown that intermittent fasting, as practiced during this month, can lead to a loss of body mass (1) and a decrease in physical performance, particularly in the first few weeks after returning to exercise.
Muscles deprived of nutrients for a long period of time may also suffer slight breakdown, especially if the diet during fasting was insufficient in protein.
Hydration: A priority to avoid injuries
One of the most important impacts of Ramadan on returning to strength training after the month of fasting is hydration. During the day, dehydration can affect muscle function and recovery. After fasting, it's crucial to replenish hydration levels before resuming intense workouts. Remember to drink enough water and prioritize electrolyte drinks during training for better recovery.
Resuming Strength Training After Ramadan: Best Practices
Start gradually: Don't rush things
After a month of fasting, it's important not to rush into overly intense workouts. Your body has been deprived of nutrients and water for several hours, and it's important to give your muscles time to readjust to the effort. Resuming training gradually helps minimize the risk of injury and maximize long-term gains.
Start with light sessions, using moderate weights and higher repetitions. This allows you to gently strengthen your muscles without straining them too quickly. You can also focus on mobility and muscle activation exercises during your first sessions.
The importance of warming up
Warming up is especially important after a period of rest, such as after Ramadan . It gradually increases blood circulation, which helps lubricate joints and oxygenate muscles. A good warm-up also reduces the risk of injury by activating muscle fibers and increasing body temperature, which improves flexibility and performance.
Adapt your program to your post-Ramadan objectives
Post-Ramadan goals can vary: Some people are looking to get back into shape, while others want to resume more targeted strength training , such as bulking up or improving strength. Whatever your goal, it's important to tailor the program to your needs.
- For those looking to get back into shape: Start with workouts focused on muscular endurance, with moderate loads and high repetitions.
- For those looking to increase muscle mass: Once the rehabilitation phase is complete, you can incorporate heavy sets with longer rest periods.
Nutrition: Optimizing recovery and promoting muscle mass gain
One of the common mistakes people make after fasting is neglecting their nutritional intake. After Ramadan , it's essential to eat a protein-rich diet to promote muscle recovery and growth. Consume lean proteins (chicken, fish, eggs, whey ) along with complex carbohydrates to replenish your energy reserves.
Ideally, you should spread your calorie intake over several meals, prioritizing a source of protein at each meal.
The Importance of Sleep and Recovery
Sleep is an often underestimated factor in the recovery process. After a month of fasting, it's essential to get back into a stable sleep pattern to allow for optimal muscle recovery. Make sure you get between 7 and 9 hours of sleep each night to promote the production of growth hormones, which are essential for muscle repair.
Recovery Program: A Phased Approach
Week 1: Rehabilitation and muscle activation
- Objective: Reaccustom the body to effort with moderate exercises, body weight or light loads.
- Frequency: 2 to 3 sessions of 30 to 45 minutes.
- Examples: Squats, lunges, push-ups, pull-ups, dynamic stretches.
Week 2: Muscle strengthening
- Objective: To introduce light loads to improve strength.
- Frequency: 3 to 4 sessions of 45 to 60 minutes.
- Examples: Squats, light deadlifts, bench presses, pulley rows.
Week 3: Consolidation and hypertrophy
- Objective: Increase the intensity of exercises and work on muscle mass.
- Frequency: 4 to 5 sessions of 60 to 75 minutes.
- Examples: Heavy squats, deadlifts, bench presses, lat pulldowns, dips.
Active recovery
Incorporate rest days with light activities to promote recovery and prevent injury.
Conclusion :
Returning to strength training after Ramadan requires a thoughtful and gradual approach. It's essential to listen to your body, adjust your training program to your abilities, and ensure optimal nutrition and hydration to support your efforts. A gentle return, combined with careful intensity management, will not only help you avoid injury but also maximize your muscle gains.
Remember that the key to a successful recovery lies in a balance between work and recovery. Go at your own pace and let your body gradually readjust to regain strength and performance.
Sources:
- Zouhal, H., Bagheri, R., Triki, R., Saeidi, A., Wong, A., Hackney, AC, Laher, I., Suzuki, K., & Ben Abderrahman, A. (2020). Effects of Ramadan Intermittent Fasting on Gut Hormones and Body Composition in Males with Obesity . International Journal of Environmental Research and Public Health, 17(15), 5600. DOI: https://www.mdpi.com/1660-4601/17/15/5600
- Correia, J.M., Santos, I., Pezarat-Correia, P., Silva, A.M., & Mendonca, G.V. (2021). Effects of Ramadan and Non-Ramadan Intermittent Fasting on Body Composition: A Systematic Review and Meta-Analysis . DOI: https://pubmed.ncbi.nlm.nih.gov/33575269/
