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 weight training. However, it is quite possible to maintain your sports sessions and even improve your performance thanks to an adapted 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 sunset, without eating or drinking. This situation leads to physiological changes in the body that can affect your strength training sessions and possibly the achievement of your goal:
- The state of dehydration impacts strength and endurance;
- The metabolism slows down to save energy (risk of fat gain);
- Glycogen stores decrease, resulting in decreased performance;
- A risk of wasting muscle mass if the diet is not adapted.
Adapt your training program
Even if 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
It is crucial to choose a suitable time slot for your Ramadan bulking session. During Ramadan, some times seem to be more convenient than others:
- Before breaking the fast (Iftar): This is an interesting option because it allows you to break up directly after the session. This means that your energy reserves will be at their maximum for your next session. However, care must be taken not to draw too much on your resources during training.
- After breaking the fast: If you prefer to wait a few hours after Iftar, consider consuming a meal containing complex carbohydrates and lean proteins in order to provide the energy needed for your session. Don't forget to stay hydrated too!
- After the Taraweeh Prayer: If you want to train after this night prayer, it's quite possible! Make sure you've eaten a light, balanced meal about an hour before your session and stay well hydrated.
Reduce the intensity and duration of training
During the fasting period, it is important to listen to your body and reduce the intensity and duration of the weight training sessions so as not to exhaust yourself:
- 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 any shorter nights to take naps during the day.
- Reduce the training volume. Decrease the number of sets and repetitions in your regular routine. Due to the low energy availability, it is more difficult to maintain the intensity and quality of your training. So keep your sessions shorter and less frequent throughout the month.
- Don't hesitate to lighten the loads you are lifting. Adjust the intensity. Do less high-intensity exercise and focus on those that put less strain on your cardiorespiratory 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 adapted exercises:
- Squats
- Push-ups
- Dips
- Pulls
- Leg press
- Rowing
Maintain a balanced and appropriate diet
Special attention should be paid to diet in order to compensate for the constraints of fasting and support your training program.
Ensuring adequate protein intake
Protein is crucial for the recovery and repair of your muscles. To avoid muscle loss, it is crucial to consume enough protein during Ramadan. Make sure you're getting enough lean protein from foods such as white meat, fish, eggs, dairy, and legumes.
Eat carbohydrates with a low or moderate glycemic index
Carbohydrates with a low or moderate glycemic index help ensure a gradual and long-lasting release of energy in the body and help maintain your glycogen levels. Here are some examples of foods to choose from:
- Whole grains (wholemeal bread, brown rice, wholemeal pasta);
- Fresh and dried fruit;
- Sweet potatoes;
- Greens.
Stay hydrated
Dehydration is a limiting factor for your bodybuilding performance. Take advantage of the hours when you are allowed to drink to stay hydrated:
- Drink water regularly during the night between Iftar and Suhur;
- Avoid diuretic (coffee, tea) and sugary drinks;
- Choose electrolyte-rich beverages 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, dried fruits, and seeds in your diet are good sources of these must-haves.
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's important to organize your days to preserve enough rest time:
- Make sure you get at least 7 to 8 hours of sleep per night;
- Don't hesitate to take a nap during the day if needed;
- Link training with relaxing activities like meditation 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 weight training. 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, every person is unique, and it's important to tailor this guide to their individual needs.
