Ramadan is a significant spiritual time for millions of people around the world. However, for those who are also following a strength training or fitness program, it can be a major challenge, especially if the goal is to maintain or achieve optimal body composition. Cutting during Ramadan involves juggling several factors such as diet, training, and of course, adherence to the rules of fasting. So how do you combine your fat loss and muscle preservation goals with the constraints of fasting?
This article guides you to successfully dry out during Ramadan while taking into account the specificities of this period.
Why is it a challenge to successfully dry out during Ramadan?
During the month of Ramadan, Muslims fast from sunrise ( Suhoor ) to sunset. ( Iftar ). This food deprivation can disrupt normal nutrition and training habits, making it difficult to achieve a cut, that is, reduce body fat percentage while preserving muscle mass.
The Hydration Challenge
One of the biggest challenges during Ramadan is staying hydrated. Fasting involves going without hydration for long periods of time, which can lead to energy slumps and affect physical performance. To successfully cut while respecting the fast, it is essential to optimize hydration during the hours when water is allowed.
Energy management
Fasting schedules can disrupt eating and training habits. When you are fasting, your caloric and nutrient intake becomes very limited, which can slow fat loss and impair workout performance. Additionally, training too hard without nutrient intake can lead to muscle breakdown.
How to succeed in cutting during Ramadan?
There are effective strategies for successfully cutting while fasting during Ramadan. These strategies include proper nutrition, judicious hydration management, and a well-thought-out training program.
Diet during Ramadan: Keys to successful drying
Diet plays a fundamental role when it comes to achieving a cut, especially during Ramadan. Here are some practical tips for optimal nutrition:
Suhoor : A strategic meal to last the whole day
THE Suhoor , which is the pre-dawn meal, should consist of nutrients that will provide you with energy throughout the fasting day. The goal is to focus on low glycemic foods that release energy slowly and to consume protein to preserve muscle mass.
Example meal for the Suhoor :
- Protein: Plain yogurt, scrambled eggs, cottage cheese, or whey.
- Complex carbohydrates: Oatmeal, whole grain bread or quinoa.
- Healthy fats: Avocado or almonds.
- Hydration: A large glass of water with electrolytes or a hydration drink, and some water-rich fruits like watermelon.
Iftar : Recovery after a long day of fasting
At Iftar time, it is crucial to replenish energy stores, but also to promote muscle recovery. This meal should include protein to repair muscles, carbohydrates to restore glycogen stores, and healthy fats to support hormonal function.
Example of a meal for Iftar :
- Protein: Grilled chicken, salmon or lentils.
- Carbohydrates: Brown rice, steamed vegetables, or sweet potatoes.
- Healthy fats: Olive oil, avocado, or chia seeds.
- Hydration: Water and light soups.
Ramadan Workout Program: How to Maximize Results?
It is important to adjust your strength training sessions during Ramadan to avoid depleting your energy reserves and to avoid muscle breakdown. Two strategies are particularly recommended: Train on an empty stomach or after Iftar , depending on your preferences.
Training on an empty stomach: Pros and cons
Working out in a fasted state can boost fat burning by forcing the body to tap into its fat stores for energy. However, working out in a fasted state can also lead to increased fatigue and decreased performance, so it's important to stick to moderate workouts if you choose this approach.
Post Iftar Workout: The Best Time for Bodybuilding
Many athletes prefer to train after the I ftar , because they can thus benefit from a caloric and carbohydrate intake before training, which allows them to maintain better performance. It is important to train approximately 1 to 2 hours after the I ftar , when digestion is well underway.
Example of a training program for cutting during Ramadan:
Day 1: Lower Body Workout
- Squats: 4 sets of 8-12 reps
- Deadlift: 3 sets of 6-8 reps
- Leg press: 3 sets of 10 reps
- Dumbbell lunges: 3 sets of 12 reps
- 20 minutes of walking or light cycling
Day 2: Upper Body Workout
- Bench press: 4 sets of 6-10 reps
- Pull-ups: 3 sets of 8-10 reps
- Barbell Row: 3 sets of 8-12 reps
- Military press: 3 sets of 8-12 reps
- 20 minutes of moderate cardio
These workout programs are designed to maximize fat loss while preserving muscle mass. By alternating between strength training sessions and moderate cardio days, you will achieve the best results.
Hydration: How to stay hydrated during Ramadan?
Hydration is one of the most important aspects of your cutting program during Ramadan. Going without fluids for long periods of time can lead to fatigue, muscle cramps, and decreased performance. Here are some tips for managing hydration during this time:
- Drink a lot after Iftar and before Suhoor : Make sure to drink at least 3 to 4 liters of water between Iftar and Suhoor . You can also consume drinks containing electrolytes to prevent dehydration.
- Eat foods rich in water: Include fruits and vegetables rich in water in your meals, such as watermelon, cucumber and celery.
- Limit coffee and tea consumption: These drinks can have a diuretic effect, increasing the risk of dehydration.
Food supplements: Useful during Ramadan?
Dietary supplements can be a useful addition during Ramadan to support your cutting goals. However, it is important not to rely solely on them and to maintain a balanced diet.
Protein powder:
Protein powders, such as whey or protein isolate, can be taken post-workout to aid in muscle repair. They are especially helpful if you are unable to consume enough protein through food.
Creatine:
Creatine is a popular supplement to enhance bodybuilding performance and preserve muscle strength during Ramadan. It can be taken after the I ftar , when you are rehydrated and your energy levels are restored.
BCAA:
BCAAs (Branched Chain Amino Acids) can be consumed to help prevent muscle breakdown and improve recovery.
Remember that the use of supplements should always be done in consultation with a healthcare professional to ensure safe and appropriate care for your needs.
Additional tips for a successful cut during Ramadan
- Plan your meals and workouts in advance: Organize your meals and workouts to avoid cravings and excessive fatigue.
- Don’t neglect sleep: Good sleep is essential for muscle recovery and stress management. Try to get enough sleep, although it may be difficult during Ramadan.
- Be flexible and listen to your body: Everyone reacts differently to fasting. If you feel tired or have difficulty sticking with a workout, adjust your plans accordingly.
Conclusion: Drying during Ramadan is possible!
Cutting during Ramadan may seem difficult due to dietary restrictions and lack of hydration, but with proper planning and effective management of nutrition, training, and hydration, it is entirely possible. By following these practical tips and adjusting your program according to your needs, you can achieve your fat loss and muscle preservation goals during this holy month.
Remember to consult a healthcare professional before making any significant changes to your diet or starting any dietary supplements.
Source :
Hamish A Fernando, J Zibellini, Rebecca A Harris, R Seimon, A Sainsbury. Effect of Ramadan Fasting on Weight and Body Composition in Healthy Non-Athlete Adults : A Systematic Review and Meta-Analysis; 2019. PubMed; DOI: https://pubmed.ncbi.nlm.nih.gov/30813495/
