The holy month of Ramadan is an important time for Muslims around the world. It is a time of fasting, prayer, and spiritual reflection. During this time, it is difficult for some to maintain a high level of energy while engaging in physical activities such as bodybuilding. However, it is entirely possible to maintain your sports sessions and even improve your performance through proper organization and a balanced diet. How to adapt your Ramadan bodybuilding program? Our advice.
Understanding the Impact of Fasting on the Body
During Ramadan, people fast from dawn to dusk, without eating or drinking. This situation causes physiological changes in the body that can affect your bodybuilding sessions and possibly the achievement of your goal:
- Dehydration impacts strength and endurance.
- Metabolism slows down to save energy (risk of fat gain).
- Glycogen stores decrease, resulting in decreased performance.
- A risk of muscle mass loss if the diet is not suitable.
Adapt your training program
Although fasting can be restrictive, it is possible to continue to progress in bodybuilding by intelligently adapting your training program, according to the following principles:
Finding the right time to train
Choosing a suitable time slot for your Ramadan bulking session is crucial. During Ramadan, certain times seem to be more suitable than others:
- Before breaking the fast (Iftar): This is a great option because it allows you to break your fast right after your session. This means your energy reserves will be at their maximum for your next session. However, you should be careful not to draw too much on your resources during your workout.
- After breaking the fast: If you prefer to wait a few hours after Iftar, consider eating a meal containing complex carbohydrates and lean proteins to provide the energy needed for your session. Also, remember to hydrate well!
- After Tarawih Prayer: If you want to work out after this night prayer, you can do so! Make sure you have eaten a light, balanced meal about an hour before your session and stay well hydrated.
Reduce the intensity and duration of training
During a fast, it is important to listen to your body and reduce the intensity and duration of your weight training sessions so as not to become exhausted:
- Favor polyarticular exercises over isolated movements.
- During Ramadan, sleep and nutrition are disrupted, which directly affects recovery. It is therefore essential to sleep well at night and take advantage of the possibly shorter nights to take naps during the day.
- Reduce training volume. Reduce the number of sets and repetitions in your usual routine. Due to low energy availability, it is more difficult to maintain the intensity and quality of your training. Therefore, adopt shorter and less frequent sessions during the month.
- Don't hesitate to lighten the loads you lift. Adapt the intensity. Do fewer high-intensity exercises and favor those that put less strain on your cardio-respiratory system.
Some examples of exercises to practice
During Ramadan, it is best to focus on functional strength training exercises and avoid overly intense sessions. Here are some examples of suitable exercises:
- Squats
- Push -ups
- Dips
- Pull-ups
- Leg press ( Leg press )
- Rowing ( Rowing )
Maintain a balanced and suitable diet
Special attention should be paid to diet in order to compensate for the constraints of fasting and support your training program.
Ensure adequate protein intake
Protein is crucial for muscle recovery and repair. To prevent muscle loss, it is crucial to consume enough protein during Ramadan. Make sure you are getting enough lean protein from foods such as white meat, fish, eggs, dairy, and legumes.
Eat low or moderate glycemic index carbohydrates
Low- or moderate-glycemic index carbohydrates help ensure a gradual and sustained release of energy in the body and help maintain your glycogen levels. Here are some examples of foods to favor:
- Whole grains (wholemeal bread, brown rice, wholemeal pasta, oats).
- Fresh and dried fruits.
- Sweet potatoes.
- Green vegetables.
Hydrate properly
Dehydration is a limiting factor for your bodybuilding performance. Take advantage of the hours when you are allowed to drink to hydrate yourself well:
- Consume water regularly during the night between Iftar and Suhur .
- Avoid diuretic (coffee, tea) and sugary drinks.
- Choose drinks rich in electrolytes such as coconut water or fresh fruit juices.
- Eat foods rich in water: Fruits, vegetables, soups.
Eat foods rich in vitamins and minerals
These nutrients are essential for the proper functioning of your body and to support your immune system. Green leafy vegetables, nuts and seeds in your diet are good sources of these essential elements.
Managing sleep and recovery
To progress in Ramadan mass gain, it is crucial to get enough rest. Ramadan can disrupt your normal sleep cycle, so it is important to organize your days to preserve sufficient rest time:
- Make sure you get at least 7 to 8 hours of sleep every night.
- Don't hesitate to take a nap during the day if necessary.
- Combine training with relaxing activities like supplications or listening to the Quran.
Ramadan Bodybuilding: In Summary
By following these recommendations, you will be able to maintain or even improve your bodybuilding performance and continue Ramadan bodybuilding. By adapting your training and diet, you will be able to take full advantage of the benefits of this period on your physical and mental health. Remember that each person is unique and it is important to adapt this guide to their individual needs.
