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Souad Gharib
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You can work out at any time during Ramadan, so it really comes down to your schedule and what feels best for your body. Training just before you break your fast lets you eat and hydrate straight after, but you may feel better training after Iftar once you’ve had food and fluids. Just find a time that feels good and that you can stick to consistently.
You won’t lose muscle in the few weeks of Ramadan if you continue training. If you don’t want to lose any progress that you’ve made before Ramadan, you can maintain it by strength training 2–4 times per week, prioritizing protein at Suhoor and Iftar, staying hydrated between Iftar and Suhoor, and getting enough sleep.
Protein should be the priority: chicken, salmon, eggs, Greek yogurt, tuna, lean beef, and protein shakes. Pair that with carbs like oats, rice, pasta, sweet potatoes, and add healthy fats like avocado, nut butter, and olive oil to push your calories up.
Lift weights at least 3 to 4 times a week and keep cardio to a minimum so you’re not burning off the extra fuel. Every meal, ask yourself: where’s my protein and where’s my carbs?
One of my favorite high-calorie shakes for muscle gain is 1 scoop whey protein, 1 banana, 2 tablespoons peanut butter, a handful of oats, and 250ml whole milk or oat milk. Blend it and you’ve got over 500 calories in minutes.
Eat every 3 hours, lift heavy, and watch your body change, not just the number on the scale.
1. Eat more calories - A calorie surplus is key for gaining size. Add snacks or increase meal portions.
2. Focus on protein - Include foods like chicken, eggs, yogurt, lentils, or protein shakes in daily meals.
3. Include carbs and fats - Rice, oats, pasta, bread, nuts, and olive oil help with energy and growth.
4. Eat regularly - 4-6 small meals or snacks throughout the day can make it easier to hit calorie goals.
5. Easy meal ideas:
* Oats with banana and peanut butter
* Eggs on toast
* Chicken and rice with veg
* Smoothies with oats, fruit, and nut butter
Staying consistent with food and training is what brings results.
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