Ramadan 2023 Diet | The Biggest Keys for Nutrition

💪 Apply for online coaching now: https://www.theastrophysique.com/

🐦 Follow me on TWITTER: https://twitter.com/evanagha
📸 Follow me on INSTAGRAM: https://www.instagram.com/theastrophysique
🎥 Follow me on TIKTOK https://www.tiktok.com/@theastrophysique

📰 Email me: admin@theastrophysique.com
------------------------
As most of you know, fasting for Ramadan 1444 / Ramadan 2023 means abstaining from any food or water from sunrise to sunset. Depending on where you live, this is usually about 12 hours with no food or water every day.

This poses a challenge for someone who is trying to make progress in their fitness journey, but I’ll tell you right now it is possible to keep up and see results throughout the month.

Starting with Suhoor time, this is the time before sunrise when a lot of people wake up to eat and pray before fasting begins for the day. If you are trying to gain weight and put on muscle, it’s most definitely a good idea for you to have a meal during this time. I can’t tell you exactly what to eat since, of course, I’m speaking to a broad audience, but if it was me, I would eat a few eggs and possibly have a homemade protein shake to help get more calories and more protein in. Even if you’re trying to get lean, it may be a good idea for you to have something light with a substantial amount of protein.

The biggest priority for anyone trying to improve their fitness during Ramadan is protein. Since your window of time to eat is limited, you need to make sure you are as efficient as possible with the foods you do eat. That means prioritizing protein, which is essential for anything you want to do fitness-related.

Not everyone likes to wake up early and eat, myself included, and that’s fine. Just be sure to compensate for it in your Iftar.

One thing I highly recommend, at the very least, is drinking water at Suhoor so you can be more hydrated throughout your day.

Hydration is a big concern for many people, especially if you’re also working out while fasted.

My best advice when it comes to hydration is to drink quality water between sunset and sunrise, drink coconut water which is supremely replenishing, and, what’s just as if not more important, eat quality, nutrient rich food that will also keep your body hydrated. Fruits in particular are extremely nourishing to your body, so I highly recommend incorporating fruit - especially over any artificially sweet desserts.

Moving on to Iftar itself, which is the main meal of the day for all of us. When it’s time to eat, you need to be strategic. Most people go straight for the fatty options, letting their hunger take control and eating like they’ve never seen food before. Again, your main priority needs to be protein in some shape or form. This can be eggs, chicken, fish, steak, beans, lentils, or whatever else you might have available. The point is, protein. That's it. Construct your meal, build your bowl, assemble your plate around your protein source. That’s how you get the most bang for your buck in terms of nutrition for your body.

Whether or not you choose to workout fasted or after Iftar, I would (in most cases) have another meal 2-3 hours after your Iftar, also focused on protein. Now that’s not to say you can’t eat anything else, but you will be much better off taking care of your protein first, then enjoying some other foods afterwards. If you don’t feel like having another full meal, you can incorporate high protein snacks like beef jerky, Greek yogurt, hard boiled eggs, or a homemade protein shake or bar.

I want to take a second here to make something clear regarding the timing of your meals. Whether it’s Ramadan or not, the same principles of nutrition apply. At the end of the day, it’s about calories in vs calories out. If you’re trying to burn fat and lose weight, or if you’re trying to bulk and put on mass, you still need to be in either a calorie deficit or a surplus. Tracking your food intake helps tremendously with this since it removes any doubt you might have about how much food you’re eating. It’s not absolutely necessary, but it is one way to guarantee your results. The timing of your meals makes no difference in either scenario, so long as you are getting the proper nutrition in on a day to day basis.

Use this information, along with the information from my last video regarding training, to structure a plan that matches your goal and suits your schedule. Having some type of plan is essential to seeing success in your fitness goals, especially during Ramadan. It is absolutely possible, but it’s up to you to make it happen.
------------------------
0:00 - Intro
1:19 - What To Eat at Suhoor
2:03 - The Biggest Key for Nutrition
2:33 - Optimizing Hydration
3:18 - What To Eat at Iftar
4:47 - Meal Timing
5:34 - Have a Plan
------------------------
#ramadan2023 #ramadan #selfimprovement #ramadan1444 #discipline #fitnesstips #dietplan