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Does fasting make you lose muscle? Should you train before or after iftar? And can you take creatine during Ramadan?
These are questions and concerns you may have if you want to keep great fitness throughout the holy month.
I am here to help! Because you can definitely maintain your fitness and even make progress during Ramadan.
I will show you exactly how every year I manage to keep up great fitness throughout Ramadan, while making the most of this holy month.
See the timestamps below!
0:00-0:33 Introduction
0:34-1:32 Prevent Muscle Loss
1:33-3:04 What Time To Train? (Science)
3:05-4:20 Nutrition: Opportunity For Fat Loss
4:21-5:16 My Nutrition (Iftar & Suhoor)
5:17-6:15 Supplements During Ramadan
6:16-6:48 Creatine During Ramadan
6:49-7:41 My COMPLETE Training Program
7:42-8:10 Perspective About Ramadan
8:11-8:20 Conclusion
Does fasting make you lose muscle should you train before or after ifar and can you take creatine during Ramadan these are questions and concerns you may have if you want to keep great Fitness throughout the holy month of Ramadan I’m here to help because you can definitely maintain your Fitness and even make
Progress during Ramadan I will show you exactly how every year I’m able to keep great Fitness during the month of Ramadan so you can copy my strategy while still making the most of this holy month now about Ramadan it’s a month in which Muslims from all around the world
World fast from the break of dawn to Sunset the length of your fast depends on your geographical location in most places the fast takes somewhere between 12 to 18 hours per day not giving your muscles protein for such a long time will result in muscle loss right no Hab
That’s a myth the human body is designed to tolerate long fasting Windows without having to burn its own muscle especially if you continue training and have good protein sources during the feeding window muscle loss should not be a concern just checked this study by Tunisian University when the participants continued lifting waste
Throughout the month of Ramadan they were able to maintain muscle another study found that you can improve your squatting and deadlifting strength during Ramadan if you continue your workout program you can compare your nutrition during Ramadan with intermittent fasting as long as you continue your workouts maintain a reasonable calorie intake and consume
Enough daily protein your Fitness progress will continue as usual of course there are other challenges like getting enough sleep and navigating all the amazing family food but we’ll get to that in a second first what time to train I typically time my workout right after ifar I usually break my fast with
A protein shake some dates and a small energy bar after the M prayer I then go straight into the gym and get a quality workout completed once I get back from the gym that’s when I would have a full meal the reason I approach it like this
Is based on a recent 2023 study on training timing during Ramadan the researchers divided 40 men into two groups one group trained a few hours before ifar while the second second group trade after if do the good news both groups were able to at least maintain muscle and strength so if your
Goal is to maintain muscle training timing does not matter train at the time that’s most convenient for you but if you want to maximize your muscle gains training after AAR has a small benefit because the group that trade after RAR saw slightly better muscle development
This likely is because when you are in a Fed State you are able to push yourself harder in the gym and you will be better hydrated now it may not always be possible to train after RAR if you have to attend a event on some days I will
Train before ifar so I can break my fast with family or friends attending the T prayer is another thing to consider in your timing I am in the Netherlands and there’s about 2 and a half hours between the m and prayer so on days that I do
Not have a family event that leaves me enough time to get a workout in between the two praying times but if training after AAR seems difficult for you feel free to time your workout before if thought kareim Beni used to score hat tricks while fasting for Ramadan and
Kyrie Irvin dominated the court while being fasted so I am sure that you will be able to manage a self-paced fasted workout well in terms of nutrition because we have this extended fasting periods naturally you will have a lower calorie intake we see this in intermittent fasting research when
People fast for 14 or more hours in a day they end up eating fewer calories and this can help you realize fat loss progress more easily for this reason Ramadan can be a good time to maintain a calorie deficit and lose body fat approach it like you would do any fat
Loss base set your calor in the deficit focus on consuming enough protein and eat nutritious foods to energize your body for most people that want to lose fat at a healthy and sustainable rate setting your calories at between 10 to 12 calories per pound of your gold body
Weight is a good Target so if your gold body weight is 170 lb consume between 1,700 to roughly 2,000 calories per day if you are very active stay closer to the 2,000 calories per day while if you are more sedentary aim closer towards the 1700 range in terms of protein
Intake consume at least 0.7 G per pound of your gold body weight so in the 170 lb example that is consuming roughly 120 g of protein daily if you reach these calorie and protein targets while consuming mostly whole nutritious Foods you will see fat loss progress continuing to lift weights will help you
Maintain muscle as you drop body fat in this calorie deficit I will also have a mini fat loss process throughout Ramadan in which I maintain 2,000 to 2200 calories per day with at least 130 gram of protein on the workout day I will break my fast with a protein shake and a
Small snack before training after the workout I will have a meal that contains a protein vegetable and carbohydrate Source like you can see on the screen next to me with also one bowl of traditional Moroccan Hera soup that’s say Ramadan classic I cannot live without that then it will be time for
The Asha prayer after the prayer it’s basically just hydrating and getting good sleep so you can wake up for the sahur meal sahur is a breakfast meal Before Sunrise I personally like to have oats with some protein powder mixed into it but you can also have eggs or Greek
Yogurt for a high protein breakfast essentially nutrition does not have to be complicated there will also be days in which you enjoy a flexible meal with family or friends simply enjoy these moments because quality time which your loved ones is important as well now when it comes to supplements do you need
Anything special during Ramadan the short answer is no I typically just take three supplements throughout the year including Ramadan that’s whe protein vitamin D and creatin whe protein is a helpful tool for enhancing your daily protein intake if you can consume enough protein from just your food during the
Ifar is her meal then that’s awesome and you do not need whe protein but it is difficult to get 120 to 130 gram of protein just from food if you eat two meals a day unless you have something like a full chicken so that’s why I take
Whe protein now for vitamin D I live in the Netherlands and we do not get much sunlight my vitamin D levels are impacted by this as shown by research vitamin D is important for energy management and even physical performance so supplementing with vitamin D is typically recommended if you live in a
Place without much sunlight you can also consider other vitamin supplements like a multivitamin but if you have a nutritious diet then typically this is not necessary when it comes to creatin you will often hear people say that they stop creatin supplementation during Ramadan many people are concerned that
They are not hydrated enough to tolerate creatine during Ramadan but if you continue getting between 2.5 to 4 L of liquid it every day during your feeding window creatin supplementation during Ramadan should be fine for individuals with pre-existing kidney or liver issues Play Safe and check with your doctor
Before supplementing with creatin but for healthy individuals as long as you are well hydrated in the feeding window you will be fine continuing creatin now I would like to show you my training program during Ramadan just so you have an idea of how I go about my training
Sessions during this fast in month I will maintain a 4day per week upper lower routine 2 days per week I will be training the upper body the workouts will look as follows as you can see I perform six exercises per workout mostly compound exercises like the bench press
Pull-ups and rows with also some isolation work to focus on isolating the arms and shoulders now for the legs this is how my two leg days look because leg workouts are more physically demanding I perform roughly five exercises per workout here still with compound movements like the back Squad Romanian
Deadlifts and split squats the workouts I just showed you are slightly lower in volume than my usual workouts I typically reduce the length of my training sessions by about 15 to 20% during Ramadan just so I can maintain good training intensity and not burn out by the end of the month before finishing
This video some perspective I talked a lot about how to build muscle and lose fat during Ramadan and that’s because I run a fitness channel but Ramadan of course goes Way Beyond Fitness during this fantastic month let’s contribute to our communities be there for family and
Get closer to your faith and you know Fitness can be part of your month still but in a balanced way I want to end this video by saying Ramadan Mubarak to all my brothers and sisters may Allah make this a blessed month for us all and I
Look forward to seeing you in that next video