Top tips for bodybuilding in Ramadan

Top tips for bodybuilding in Ramadan

Over 1.57 billion Muslims around the world, the holy month in which Muslims refrain from eating and drinking, from sunrise to sunset. Of these 1.57 billion, a large number of bodybuilders, and this month they ask about many things, such as how to exercise and nutrition in this holy month, so we dedicated this topic to a comprehensive guide about Ramadan and bodybuilding.

Bodybuilding in Ramadan 

Exercise in Ramadan 

We will start with the most important advice which is exercise, in this month you do not have to interrupt the exercise, and this is wrong there are many people who think that by Ramadan they should stop exercising so that they do not lose muscle. This is wrong, because the diaper on the muscle mass should be used, so in this way the muscles will not be buried and lost. You should know that exercise in the month of Ramadan is aimed at diapering the largest amount of muscles possible and not amplifying muscles, so do not stop exercising but continue it.

Intensity of exercise in Ramadan 

On normal days you are able to carry large weights and exercise for long periods, for example you can carry 100 kilograms in chest exercise easily, but if you try to exercise with the same intensity during the month of Ramadan you will find that you are unable to carry the same weights that you are used to. This is normal, it has been silent for 8 to 10 hours, so the rates of glycogen in your blood are low, so you are unable to use your full powers, so don't worry about this and don't give a damn, so immediately after the end of Ramadan you will return to what you were and better.

Nutrition in Ramadan  

Protein

It is known that the main ingredient behind muscle growth is protein, and if you are used to dividing the amount of protein into several meals during the day, it is clear that this is not possible now, so try to break your fast with a protein-rich meal, such as chicken breast or fish, And in suhoor as well. As for nutritional supplements, casein is recommended to use, because the latter is known to be difficult to absorb, that is, it will help to nourish your body and provide it with protein slowly.

Carbohydrates

With regard to carbohydrates, it is advisable to divide them into small meals and not to eat a large amount of one time, for example, at breakfast do not try to increase carbohydrates in the first meal, because this will prevent you from eating later.

Fats

You should now focus on healthy fats and stay away from unhealthy fats and sugars as well. You can get your body's fat needs by eating avocado, nuts and olive oil.

Exercise time in Ramadan 

One of the wrong things about your workout time is that many think that exercising before breakfast is a good thing, because after you've finished your workout, he'll go to breakfast. This is wrong, it is known that the exercise needs energy and energy comes from carbohydrates, so how if you want to exercise and your body did not reach any nutritional component for the last 6 or 8 hours and will not reach any nutritional component until after another 2 or 3 hours !!!!. If you want to practice before breakfast, you are exposed to many problems, the first of which is dehydration and low blood pressure, and you also increase the rate of muscle destruction i.e. when you exercise, your body feeds on the same muscles to provide you with energy.

This is why the best time to exercise is after you eat breakfast or before you eat suhoor so you will provide your body with a meal to help him exercise. And also a meal to help him heal the muscles.

Water

The main and only ingredient we can not live without is water, and because we can not drink during the day, you should be careful to drink as much water as possible from breakfast to suhoor, so try to continue drinking water every half hour even if you are not thirsty, this is enough to keep your body hydrated all day long