My Ramadan 2012: Training and Nutrition

Today I came across THIS article on people being hospitalized from stomach pains after their first meal (iftar) after a fast during Ramadan.

Reading such news saddens me as people more often than not neglect the essence of what Ramadan is. Yes, you've fasted for more than half a day, it doesn't mean when it's feeding time you attack the food in front of you.

To those who don't know, Ramadan is the 9th month in the Islamic Calendar where Muslims all over the world fast from dawn to dusk. In this holy month, we observe a complete fast from drinking (water, juice..etc.), food, sexual activities (those married), bad acts and talk during the daily fast. We work toward being better Muslims, learn discipline, pray more and last but not least, feel for the poor.

The reason why I am writing this post is because I want to share with you my experience this Ramadan, how I am training, eating, compared to previous years, and hopefully you can pick a thing or two tips which you can follow for the remaining weeks of Ramadan.

Before I move forward, HERE is an article I wrote last year on training in Ramadan, titled "Exercising during Ramadan: Weightlifting and Cardio". And if you wait a few days, I have written article to a local sports paper that will have updated information on training and nutrition in Ramadan. Hopefully it will be published soon.

This is my third year training in Ramadan, so to a degree I had different Ramadan experiences and have learned a lot from each. I can confidently say that this Ramadan, by far, even though we are only one week in, has been the best so far from many aspects.

• Energy levels
• Digestion
• Training sessions
• Weight management

Some may say it is too early to tell. Hm. Maybe so. But I have been tuned with my body and the way it reacts with a lot of things in the past years, and I can assure you the routine that I have been following so far has been quite effective, for me. Also unlike last year, this year, I am an athlete and nutrition matters a tad bit more than it did before.

As a starter, earlier this year I have found out that I am intolerant to gluten and dairy. It has been a tough time to come in terms with the fact I *should* be off foods that contain both. Have I been? Periodically, yes. All the time? Not really.

In 2011 and 2010, majority of how I have been eating was based on the above mentioned food items, so things from pasta, cheese, bread, milk, yoghurt...and the list goes on. They made up I would say 70% of my diet. Comparing the way I felt having eaten those foods last year, with how I am eating this year, I can see a huge difference.

• No dizzy spells
• No irregular heart beats (I faced a lot of that) 
• No indigestion issues 
• No abdominal pain
• No lack of energy during daytime and nighttime. 

So, what have I been eating, you must wonder! Well, for one, I haven't changed my diet to a large degree from how I used to eat during normal days. On average, I would be having either 2 or 3 meals in Ramadan, depending on the time I get the chance to train due to availability and accessibility.

Most of what I eat is high in protein, high in good fats, and good carb sources or those that I am not intolerant to such as, fruits, veggies, rice, potatoes, corn and some legumes. 

• Protein sources: Meat, chicken, turkey, fish, eggs (if you're not intolerant to them)
• Good fat sources: Avocados, extra virgin olive oil, coconut oil, coconut milk, all kind of nuts
• Carb sources:  Veggies, fruits, rice - brown being better -, sweet potato or potato, oatmeal.

This is NOT SAYING I don't have a few bites of the things I like at Iftar or Sahoor (pre-dawn meal, before the fast begins again). 90% of what I currently eat is what I mentioned above, with 10% being from things like gaimat and harees, traditional Emirati food, as well as few other sweets. However, I preserve majority of the sweet, sugary stuff for post-workout when they can be utilized better as spiking your insulin levels post workout has shown to increase protein absorption, excuse to eat ice-cream, but you didn't hear that here. Nope.

As for my training, I always believed and still strongly believe that training post Iftar is optimal and training pre-Iftar, while you're fasting can be detrimental. Maybe I am biased because I believe strength and muscle mass are far more superior to doing steady cardio. HERE is a great article by a well-known and respected strength and conditioning coach, Charles Poliquin on the negatives on Areobic training. You still want to walk on a treadmill? I hope not.

At the moment I train a few hours after iftar, to allow the food to digest and have time to hydrate. Lack of hydration can cause a lot of health problems. Hence all I think about after breaking my fast, is hydrate the heck out of your body!

Although it's been just a week of Ramadan, I have already got two new personal records, one of them being the first day of Ramadan with a 91.5kgsx6 deadlift and one yesterday with a 48.5kgsx3 front squat. Some say you lose strength in Ramadan, I beg to differ.

So what is it that is working for me? Below is one example of how I have eaten and trained in the past week of this Ramadan. 


Sahoor: Salmon, rocket salad with avocado, corn, and olives with 5 tablespoons of extra virgin olive oil (YES, I have that many!) and balsamic vinegar. 

This meal helps keep my hunger at bay during daytime as eating high fat and high protein food are slow digesting and keep you feeling full longer as opposed to simple carbohydrates. 

Iftar: 500ml of water + chicken skewers, avocado, potatoes, few gaimat nibbles. 

After Iftar I immediately take my "super supplements", which are: 5000IU of Vitamin D, Omega-3 (either 1 or 2g), and Green Superfood (sometimes I drink it after water, rather post-meal). Don't do this unless you consult a doctor.

Snack: Before training I drink coffee (with coconut milk, no sugar) and a fruit.

  

Train at 10pm 

  

Post workout meal is not always consistent, sometimes I'd eat tuna mixed with olives or have an actual meal rice with chicken, based on time + magnesium.  I have stopped drinking whey or protein shakes since last year.

Sahoor: Cycle starts again with where I consume again another meat and veggies/salad source.

Water:  I drink at least 2.5-3L during the feeding window.

So yup, there is no secret to making the best gains or losing fat in Ramadan. Following a simple nutrition diet and training regime, and you're good to go. Neither will have an effect on your worship during the holy month with proper planning and dedication. There is a saying, if you fail to plan, you plan to fail. 

Ramadan is not yet over, so I hope you picked a tip or two from my experience that will benefit you in your either nutrition or training. 

Feel free to leave comments ;) 

Yours truly,

   

Exercising during Ramadan: Weightlifting and Cardio

Within two weeks, a special month is approaching. Ramadan is the 9th month on the Islamic calendar and it's where Muslims all over the world fast from dawn to dusk. Most people in Ramadan feel that there is lack of time to exercise, so they decide to ditch training all together - either because of the lack of time or proper planning.



This post will include the following:

• Possible weight lifting times, with pros and cons. 
• Possible cardio times, with pros and cons.
• What I did last year (training-wise) & worked well for me.

p.s. Before applying any of the below, consult a physician or a nutritionist. I am neither. This is based on knowledge gained through previous research & personal experience.  

Ramadan & Weightlifting: 

Generally, the body uses carbohydrates as a main source of fuel, secondly fat, and thirdly, muscle. While fasting, your body mainly uses fat as a source of energy, and if you did not have enough or proper nutrition, it will use muscle. In other words, lack of proper nutrition may cause a loss in muscle while fasting. More on nutrition in Ramadan next week.

Studies suggest two main options for weightlifting in ramadan.

1) two hours BEFORE breaking the fast:

Pros: The idea behind training before breaking your fast, is simple. You can eat right after training (iftar), and can have multiple meals for recovery.

cons: Training on a fasted state means training with low blood sugar, meaning you may feel dizzy and some may get nauseated. Also, your body will lack the energy to go through, say a heavy weight-training session, and use your muscle for energy, instead of carbs or fats, causing muscle breakdown and increase in corsitol hormone (aka "stress hormone".)

My conclusion: I personally don't see the benefit of weightlifting while fasting, as you don't have the energy to go through a moderate-intense workout. Unless your plan is to lift light weights, and personally prefer it; knowing you will not get dizzy or injure yourself & understand how to eat properly to maintain your muscle mass.

2) two hours AFTER breaking your fast:

Pros: Training after iftar (2-3 hours later) would mean your body has the right amount of energy/calories to go through a grilling workout and you'd be hydrated enough through the workout. Lets not forget lack of hydration could lead to dizziness.

cons: The cons, muscle-gain or loss-wise, are slim to none; so no cons there! The issue is mainly finding the "right time" to fit in a good workout session during Ramadan. Training during Ramadan should be short and avoid useless "exercises"; such of those bicep curls or leg extensions.

My conclusion: I mainly prefer working out a few hours after I have eaten Iftar, because I have the right amount of food in my system to go through a good weight training session and I am not afraid of losing muscle mass. Also, it's best to stick to compound lifts, instead of isolation exercises. It is also possible to GAIN muscle in Ramadan as per some studies, but it's not something I know well in terms of details to share as of yet.

Do read my PREVIOUS POST to understand why I value muscle perseverance.

Ramadan and Cardio:

When it comes to Ramadan and Cardio, it's very simple. It really depends on your goal.

Do you want to lose fat but don't care much for muscles? Then the best time to train is before breaking your fast, although training in a fasted state DOES burn fat because lack of glycogen, so your body uses fat for energy. However, it also uses muscles for energy, hence losing muscle mass. Again, remember, muscle mass is an active tissue and requires more calories, and the more lean muscle mass you have, the more calories your burn = less body fat.

My conclusion: It's doable if A) you can handle low-impact cardio, B) not get dizzy due to lack of hydration, C) don't care much for muscle loss.

Do you want to preserve muscle mass, and gain little or no fat? Limit cardio session to 2x/week, keep them short but intense, anytime between Iftar - before Sahoor, will just do. Your cardio session should not be longer than 45 minutes. I prefer 20-30 minutes.

My conclusion: It's the safer choice to do intense cardio after having broken your fast, and between the hours it's permissible you eat. If you wish to do cardio while fasting, make sure to stop immediately if you felt a spell of dizziness.


What I did last Ramadan:

Last Ramadan, after doing a lot of research, although still learning, I found that FOR ME training two hours after I have broken my fast worked very well for me. Not only I had energy during my workouts, I saw strength gains and I recall this was the month I added 5kgs (55kgs that time) into my DEADLIFT (sorry, it's the lift of my life!)

Last year I had a 4-split training program; which means 4 days of weightlifting broken into A) legs, B) Back/Biceps, C) Chest/Triceps, D) Shoulders. Frankly, it was waste of time as a routine, however I did gain strength, lifted heavier and started doing half chinups all during Ramadan.

As for cardio, I did a 20-30 minute boxing routine twice a week. I firstly did gain a bit of fat the first week as my body was adjusting to the new routine, but soon after that I was able to maintain my weight and muscle to fat ratio.

This year I plan to do the same in terms of time to workout and almost similar workout routines. That would be three days weightlifting (sticking to big lifts; i.e. deadlift, squats, pull ups, chin ups, bentover rows, chest press, and a few other olympic lifts). Also will be doing an MMA class twice a week as I do now, but at night. My training routines will not be more than 45-minutes, except MMA, which would be one hour. In addition I will have one light-day (i.e. either brisk walking or yoga), and finally one full day of rest, most probably Friday or Thursday.

I very much realize the importance of Ramadan to our souls and us understanding there are many unfortunate people out there who lack food and water that we have an abundance of. It is also the month of forgiveness. However, I think it's also important to keep taking care of your health nonetheless, and have the chance of knowing how to do so, should you choose to keep training in Ramadan. As a fanatic, I cannot stop. So, if you plan right, you can still carry on your religious duties as well as have a balance between your life and religion. Hence, I wrote this last year: Prayer can make you stronger - literally. 

In other others, it's all about trial and error and learning what works for your and your body!

Also, please keep in mind the above cannot be achieved without a proper nutrition plan in Ramadan. This will be for next week's post. 


Yours truly,
GymFreak @999Fitness

Please leave your comments below or if you have any questions, don't hesitate to ask!