Eat nothing from sunrise to sunset, and indeed, drink nothing. When we hear 'Ramadan', this is the first thing we think of. Every year there is a month in which Muslims fast for a large part of the day for a month. Fasting during Ramadan is an obligation from religion.
As an athlete you obviously do not want to lose the results you have achieved during this month. It is also not realistic to peak your training during this month. How are you going to handle it? How much are you going to eat? When do you eat? What changes to your training schedule? How are you getting through this month?
My approach
Planning and thinking carefully about the approach is very important. A few days before the start of Ramadan, I made a nutrition plan together with my colleagues. I started working on this immediately, so that my body could get used to eating less (I was in a calorie deficit). I have made an agreement with myself that I will achieve my calorie needs and the associated macros every day, no matter what. Also that I don't miss a workout, even when I feel like I don't have enough energy. It had to be done, period! I didn't imagine any other option for myself. The following thought helped me with this: “There is no easy way, it will not always go well, but I must and will get through it”.
It is extremely important to stick to your nutrition plan, other plans, and most importantly: make agreements with yourself and keep these agreements! In other words, create integrity for yourself. If something is important enough, you go for it. During this month the strength of your mindset is tested and only you decide whether it is strong enough. You can see Ramadan as a month of starvation, but you can also see this month as a month in which you develop further.
During Ramadan I did not lose any muscle mass, but I did lose 1.3 kg of fat mass. In addition, my strength has not deteriorated. My goal was to lose as little muscle mass and strength as possible, so thanks to the above points, this was achieved!
Tips
– Have a nutrition plan that suits your goals and keep track of your nutrition daily.
– Plan your meals in advance.
– Drink enough water between sunset and sunrise.
– Make sure you get enough calories, carbohydrates, proteins and fats.
– Continue to train (strength) with the same weights as before Ramadan.
– Make sure you get enough sleep.
Remember that anything is possible when it is important enough to you. Then you will find yourself willing to actually do it! If you were given a million to fast for a month, would you succeed? Probably. The end goal is then important enough to you, which increases your motivation and makes you willing to sacrifice something for it. It's easy to make excuses, but the reality is that this month is not 'impossible' to maintain. It is your motivation that decides!
Yusuf Akbas
Enforce Master Trainer
yusuf@enforce.nl
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