Keep bodybuilding Training During Ramadan Period

 

Every Muslims want to keep holy month busy with Ebadaat. I thought it's a good chance to write an article about Bodybuilding and fasting.  The “rules” of Ramadan as I understand them, and if I have got anything wrong please will someone correct me. For bodybuilders who are Muslim, it is compulsory to fast or abstain from all food and drink during Ramadan period. For entirely a month, Muslim followers are required to refrain from eating, drinking, and sexual contact from dawn until sunset. The goal of fasting is to achieve more patience, spirituality, and humility.

During fasting period, the Muslims are not eating nor drinking for an entire day, from sunrise to sunset. It can be a few hours to more than 12 hours in some parts of the world. Due to the fact, fitness maniacs tend to skip gym activities and take a break from their diets. They worry that they will not have enough energy to work out. During this period, they are very likely to experience lack of energy due to the reduced calorie intake.

So what should you do with your fitness program if you cannot eat 5-6 times a day?

Fasting is a good way to burn more calories since you are eating zero calorie during the day. To keep your muscle mass, simply eat more fibers and protein during the night. Before sunrise, eat more fibers and low GI foods in addition to protein so that you are not deprived of energy during the day.

Since low GI foods are digested slowly, your body will absorb the nutrients and energy gradually during the day to prevent sudden drop of insulin levels. If your stomach is empty for a long time, your body will burn protein and fat to keep functioning properly. When your body is deprived of protein, the body will take more protein from your muscle (catabolism).

You can burn more fat when you train before breaking the fast. Exercising with an empty stomach is certainly a fat burning process. Reward yourself with gallons of water after sunset to rehydrate yourself. You can keep working out at night but you may need more rest time between sets or even between days or just work out as usual if you still have plenty of energy.

Training as a bodybuilder during the holy month of fasting is definitely possible. Your body will be depleted of glycogen during the day, but you can eat plenty of low GI foods for iftar or sahur to prevent it. Eventually a tiny drop of water will be so precious by the time you break the fast. Since you have to take plenty of water to keep you hydrated, you can take Gatorade or other non-carbonated ion supply beverages to prevent you from bloating.