Hey everyone, I’m Adnan Kussair, but most people call me AK. As one of the founders of Glazed.fit, I have a pretty consistent fitness routine for most of the year. What some may not know is that I’m a practicing Muslim, and right now, I’m observing Ramadan, a month of fasting (no water and no food) from dawn to sunset. During this month it can often get challenging to maintain the typical fitness routine I’m use to.
This is a common challenge I’ve heard from many other fellow Muslim Brothers and Sisters during this Holy month. With food and water restricted for up to 13+ hours, the body undergoes significant changes, and if we’re not careful, the one thing most people lose during this month is lean muscle mass. Whether you’re a beginner or a seasoned Glazer, the key to preserving strength and muscle while fasting is a strategic approach to nutrition, workout timing, and recovery.
To train smart during Ramadan, three crucial elements come into play:
Eating the right foods at Suhoor ensures slow energy absorption, satiety, and muscle preservation throughout the fasting hours. We’ll break down the best high-protein, slow-digesting foods to fuel your body for the day ahead.
The best time to train is immediately after Suhoor with a focus on low-intensity strength training to avoid muscle loss while preserving energy for the rest of the day. We’ll go over the most effective workout routine that works while fasting.
After hours of fasting, the Iftar meal is critical for replenishing nutrients, rehydrating, and kickstarting muscle recovery. We’ll cover what to eat first, protein intake, and how to optimize post-Iftar recovery without feeling too full to function.
In the next few articles, I’ll take a deep dive into each of these areas, covering exactly what to eat, when to train, and how to recover so you can maintain muscle without feeling hungry, dehydrated, or burnt out during Ramadan.
Suhoor Meal Plan for Sustained Energy & Muscle Maintenance – What to drink and eat before fasting to keep you hydrated, full and energized all day.
Let’s stay strong this Ramadan! 💪🏽 Follow along for the full series!