A healthy Ramadan diet!

For many, fasting during Ramadan, the main challenge is to maintain muscle mass and keep the body hydrated. As far as training during Ramadan is concerned people should not train during fasting hours it should only be done when the body is hydrated. So, the best time for a workout is after night prayers which also allows taking all-important post-workout meals.

Here is the ideal meal plan for 16hrs. fasting:

Main Rules:

  • Break your fast with dates because dates contain high levels of potassium which is very important for re-hydration.
  • Incorporate soups and salad into your food plan.
  • Avoid eating fried food & fatty foods as much as possible
  • Try and eat sweets only on special occasions.
  • Do not overeat.
  • Workout should not last for more than 30 mins and should be 3 to 4 days a week.
Sehri (Pre-dawn)Egg white or Chicken
Oat meal or Roti
Some fibrous green leafy vegetable
Omega 3
Peanut butter 1 teaspoon
And of course, a good amount of water
Iftar (while opening the
Protein shake
Fruits such as watermelon, muskmelon, apple, banana
Pre-workout (after 60/90 min gap)Apple or Brown bread with Honey or
peanut butter
During workoutWater/XLR8 Isotonic Drink
Post-workoutProtein shake
Green vegetables and Roti/Chapati

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