Can You Do Exercise While Fasting During Ramadan? Which Supplements Should Be Used and How to Avoid Muscle Loss During Ramadan?

Ramazanda Oruçluyken Spor Yapılır mı? Ramazanda Kas Kaybı Yaşamamak İçin Hangi Takviyeler Nasıl Kullanılmalı?

Fasting changes the daily eating pattern. In general, if there is no nutrition plan such as Intermittent Fasting, many things will change, from our training quality and desire to our daily energy capacity. Nutrition is a direct factor in this.

Sports foods and food supplements can also provide convenience if used correctly during the period when we restrict our meal times and spend time fasting.

The basis of sports nutrition is that we use the nutrients we can get from normal foods more effectively by taking them in more concentrated or different forms. For example, we can get BCAA from any cheese or chicken. However, free form BCAA, which is a sports food , does not require digestion and unlike chicken/meat, it is ready for the body's use when needed by providing direct absorption instead of taking it slowly after 6-8 hours of digestion.

Our changing eating, sleeping and training habits during Ramadan negatively affect muscle development. By making very simple changes, we can turn this period to our advantage by minimizing losses and even improving. While fasting during Ramadan, we can keep muscle loss to a minimum and even achieve muscle growth.

How Should Supplement Consumption Be During Ramadan?

In this period, we can apply the basic principles of whatever we do to turn the post-training destruction, that is, catabolism, into anabolism and increase muscle protein synthesis. We can use products such as EAA, BCAA, Glutamine, Arginine and Post-Workout. Pre-workout products such as Pre-Workout should be timed and used very well. If fitness will be done after iftar during Ramadan, the effectiveness of pre-workout products will decrease and may cause insomnia. Products such as protein powder and weight gainers can be used during Ramadan.

How Should Sports Nutrition Be During Ramadan?

After breaking your fast with dates and water at iftar, free form amino acids such as EAA, BCAA, Glutamine, Arginine or a Post-Workout containing all of these will prevent catabolism by providing the fastest absorption. You can eat your normal meal after 5 minutes.

How Much EAA, BCAA, Glutamine Arginine or Post-Workout Should I Consume When Breaking the Fast at Iftar?

Depending on the amino acids you have, you can take amounts such as 8-10 grams of EAA or 8-10 grams of BCAA , 8-10 grams of Glutamine , and 3-5 grams of Arginine. You can consume them by mixing them or use 1 serving of Post-workout product directly. What you need to pay attention to here is not to take these supplements after meals. Taking it before a meal will increase absorption.

How Should Protein Intake Be During Ramadan?

In order to avoid muscle loss during Ramadan, we recommend that you get the protein you need daily during Ramadan. After breaking the fast, whey protein or whey protein can be consumed as an alternative to supplements such as EAA and BCAA. However, free form amino acids would be a much better alternative since they do not require digestion. It would also be wrong to break the fast with a long-digesting protein source such as casein. It is more appropriate to use it at sahur.

How Should Carbohydrate Consumption Be During Ramadan?

The amount of carbohydrate consumption generally increases during Ramadan. If you have a Ramadan weight loss goal, you can reduce carbohydrates a little more during this period. More complex carbohydrates and unprocessed foods can also be preferred.

What are the methods to prevent weight gain during Ramadan?

The first goal is not to exceed your daily calorie needs. In addition, as we mentioned in the section on carbohydrate consumption during Ramadan, the source of carbohydrates should be chosen correctly. Physical activity and training should be well planned in the right dose.

So, Should I Consume Creatine While Fasting During Ramadan?

Creatine is an amino acid with problematic absorption due to its structure. If creatine use is not planned correctly during the Ramadan period, when many nutrients are consumed in a short time, it will cause more harm than good. Our advice is not to use it during this period as it reduces the absorption of other nutrients and increases ammonia.

What kind of diet should I follow after iftar and during sahur?

After breaking your fast with water and dates at iftar, our recommendation is that you start with 8-10 grams of EAA or BCAA or post-workout product such as post-workout and then do not go beyond your general nutrition at iftar. That is, eating the normal food you always eat. Consuming sweets and similar foods in reasonable amounts or even not consuming them at all.

You can have a snack until sahur and take protein and carbohydrates according to your goal. You can use Whey Protein or Mass Gainer or consume it from regular meals.

Our recommendation for sahur is to take supplements that do not require digestion such as BCAA and EAA , fast digesting protein sources such as whey protein and egg protein, and protein sources with a long digestion time such as meat or casein.

What Should I Do to Lose Weight During Ramadan?

It is possible to lose weight during Ramadan. This is basically related to the nutrition to be followed and the daily calories to be taken. During Ramadan, we need to pay attention to our diet and avoid unnecessary sweets and heavy meals. Although it is not easy to diet and exercise during Ramadan, it is very possible with a properly planned plan.

When Should We Exercise During Ramadan?

Although exercising during Ramadan seems like a problem, you can solve this problem with two basic criteria. Diet and exercise should be well planned during Ramadan. First of all, exercise before iftar or exercise after iftar? You have to decide that. If you are going to exercise before iftar, we recommend that you do it as early as possible. If you are thinking of exercising after iftar, the most important thing to consider at iftar is the amount and type of meal. We recommend that you do not eat heavy or excessive meals at iftar. We recommend that you go to the gym after waiting at least two hours. If you plan your fitness plan for after iftar during Ramadan, you can do shorter workouts with fewer sets.

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