Ramadan, the sacred period of fasting for Muslims, represents a particular challenge for athletes in terms of nutrition and training. This period requires specific adaptation of diet and exercise routines to maintain muscle mass and performance.
Our team would like to enlighten you on the optimal use of whey and other nutritional strategies to adopt during Ramadan, obviously taking into account the constraints of fasting.
Contents
When and how to use whey during Ramadan?
Advantages of taking whey in the morning or evening
During Ramadan, consumption of whey, a dietary supplement rich in protein and amino acids, must be strategically planned to maximize the benefits on muscle mass and recovery.
Prend whey in the morning
In the morning, before the start of the fast, it's advisable to choose foods with a low glycemic index (GI), in addition to whey (see here for the benefits of eating carbohydrates with protein).
Low or relatively low GI foods, such as quinoa, sweet potato, wholemeal bread or even lightly cooked pasta, release glucose into the bloodstream more slowly, providing stable, prolonged energy. This helps avoid blood sugar spikes and maintain a more constant energy level during fasting hours such as Ramadan.
Whey, consumed with these foods, provides a natural source ofessential amino acids, in particular BCAAs. These help support muscles and prevent catabolism.
Muscle catabolism is a process during which the body breaks down muscle proteins for energy, often in response to a lack of nutrients or during periods of fasting, such as Ramadan.
For bodybuilders, this can mean a loss of muscle mass and strength. To prevent catabolism, it's essential to consume enough protein: that's what whey allows you to do, providing you with a significant quantity to supplement your daily intake.
Of course, this intake must be adapted to your objectives. For example, mass gain will require a certain amount of protein per day.
Take whey in the evening
After breaking your fast in the evening, whey can be an excellent supplement for muscle recovery. But it's essential to know exactly when to take it.
Contrary to popular belief, whey does not disturb sleep. Its ideal digestion ensures efficient protein assimilation without weighing down the digestive system. Whey does not excite, and some amino acids even have soothing and sleep-inducing properties.
Whey, taken after a meal, supplements the protein intake essential for muscle repair and growth during the night. Taking it after a meal is a good idea if you're looking to supplement and maximize your evening intake.
If, on the other hand, you're looking to enjoy a meal while limiting intake, whey can be used 15/30 minutes beforehand, to obtain an interesting hunger-suppressing effect and limit intake. This approach is best suited to athletes seeking to maintain or lose weight.
Can you gain muscle mass during Ramadan?
Impact of reduced calorie intake
In bodybuilding, one of the main nutritional challenges is to maintain a regular, smooth caloric intake throughout the day.
This regularity is crucial in providing the body with a constant source of energy and nutrients needed for muscle growth and repair.
During Ramadan, this regularity is put to the test due to extended fasting hours, which can lead to an overall reduction in caloric intake.
This lower intake can adversely affect muscle growth. Without adequate caloric intake, the body may lack the energy needed to support muscle training and recovery.
What's more, irregular intake can disrupt the metabolism and synthesis of proteins, essential for muscle development.
It is therefore essential for exercisers to plan calorically dense and nutritious meals during the hours allowed for eating, to compensate for periods without food.
We propose a solution that could help you: taking a gainer (possibly in addition to whey), which will be developed in the rest of the article.
The importance of hydration
Hydration is crucial to fitness and overall health.
Dehydration, common during the fasting period, can reduce training performance and slow muscle recovery.
It also impedes the transport of nutrients to the muscles, crucial for their repair and growth. To remedy this, it is advisable to drink regularly and sufficiently after breaking the fast, and to include water-rich foods in meals.
The relevance of taking a gainer during Ramadan
Benefits of gainers during a fasting period
What is a gainer?
A gainer is a nutritional supplement designed to provide a large amount of calories in a concentrated format.
Generally rich in carbohydrates and proteins, it is used to increase total caloric intake, particularly in individuals seeking to gain weight or increase muscle mass.
One of the key benefits of taking gainer during Ramadan is its ability to supplement calorie intake without overfilling the stomach.
As previously mentioned, to maximize its usefulness without affecting the ability to consume hearty meals, it is recommended to take the gainer after the main meal. This avoids theappetite-suppressant effect that gainer could have if consumed before or instead of a meal.
Taking it afterwards ensures that the required calorie intake is achieved, while preserving the appetite for nutritious, balanced foods from the classic diet.
That said, in this Ramadan situation, gainers are best taken in the morning. If the carbohydrate source is suitable, i.e. a carbohydrate that enables a smooth glycemic discharge, the gainer will provide a nutritional intake that will hold the body over a prolonged period, which is very interesting.
Gainers come in powder form and can be mixed with milk or other liquids to create a quick, easy-to-consume shaker. If you need it, we've got 15 recipe ideas for ultra-high-calorie homemade gainers.
This practicality is an asset during Ramadan, allowing athletes to quickly top up their calorie intake after a meal, without the need for additional preparations.
Conclusion
In conclusion, to optimize mass gain and/or performance during Ramadan, it's essential to focus on proper nutrition. Using protein powder and planning meals around foods with a low glycemic index and good fats are interesting strategies.
It's also important to pay attention to total calorie intake and ensure that it's well adapted to your goals and needs.
For those looking for suitable protein options that comply with halal precepts, Protéalpes offers quality solutions, ensuring that nutritional needs are met, while being halal-certified on its products.
