Hi Achievers, when fasting throughout the entire day, it’s important to ensure that your body is hydrated and energized so as to better cope with the deprivation. So, Alvin berpuasa for a day to be able to share with you what I makan and how I train. Watch the video to see my experience. Below are some points for you to structure your meals.
The first meal after you wake up going to kickstart your day and prepare you for long hours of fasting. So you want to set your body up for success. You should consume complex carbs and protein to keep you full longer throughout your fast.
Complex Carbs: Oatmeal, Wholemeal Bread, Brown Rice, Potato
Protein: Eggs, Chicken, Red Meat, Fish, Soy, Whey Protein Powder
I am not a fan of eating rice early in the morning. I had my usual 100 grams of Rolled Oats and banana and 5 eggs (2 yolks). Upon waking up I drank 500ml of water, after Sahur meal I waited for 15 minutes then drank another 500 ml of water.
Throughout the day
Keep yourself busy will help you not think about food. Your mind is focusing on your work instead of hunger. Your stomach might make some noise later in the afternoon but hang in there, for most of us, it’s more mental than physical.
Dates are simple carbs, making them a quick source of energy and nutrients. Eating dates after a long day of fasting can quickly replenish your body’s blood glucose levels. Drink 2 glass of water. Remember that you are always thirsty first before hungry.
Complex Carbs: Brown Rice, Potato, Wholewheat Pasta, Quinoa, Couscous
Protein: Eggs, Chicken, Red Meat, Fish, Soy
Vegetables: Eat a variety of different color veggies
After Kurma and 500ml of water, I had brown rice which chicken and veggies. I prefer to have a meal so I have more energy to train later around 9 pm. Note: Vegetables are your best friend because you can eat a large amount to stay full longer for little calories.
Your workout should consist of compound movements such as Squat, Deadlift, Bench Press, Push Up, Row, Plank and Shoulder Press. These movements strengthen more than one muscle, burn more calories and boost your metabolism. Read here to know the best time to train during Ramadan and how to structure your training session during Ramadan
I will drink about 1 litre of water during training. I will have 1 scoop of Whey Protein + 5g of Creatine as my post-workout recovery shake. You can also have leftover from dinner which has protein and complex carbs as your post-workout meal.
If you are feeling hungry before bed, it’s good to eat some protein, healthy fats and fruits. One of my favourite before bed snack is greek yogurt, nuts and apple. I will drink 1 glass of water before bed to avoid getting up in the middle of night to go to the toilet. Water intake depend on how you feel and your usual pre-bed ritual.
Eating enough water and staying hydrated is very important when you are fasting. Having a water strategy is helpful to make sure you are drinking enough water during Ramadan. ACE recommend daily water intake for Male 3 liters and Female 2.5 liters.
Upon breaking fast – 500 ml
15 minutes after dinner – 500 ml
During Training – 500ml – 1L
Before Bed – 500ml
Upon waking up – 500ml
15 minutes after breakfast – 500ml
Total: 3-3L of water
Happy Ramadan. Wishing a blessed Ramadan that will inspire you with courage and strength that will help you to win every challenge of life!