Ramadan presents a unique challenge for bodybuilders. Fasting from sunrise to sunset means long periods without food and water, making it more difficult to maintain performance, recover properly, and stay hydrated. If you're committed to training during this holy month, it’s essential to adapt your approach to prevent muscle loss and burnout.
The Importance of Rehydration
Hydration is one of the biggest concerns for bodybuilders during Ramadan. Without adequate water intake throughout the day, training intensity and recovery will suffer. To combat dehydration:
Prioritize Water Intake: As soon as you break your fast, start drinking water consistently. Aim for at least 2-3 liters between iftar (breaking fast) and suhoor (pre-dawn meal).
Electrolyte Supplementation: Sweating during workouts can deplete sodium, potassium, and magnesium. Supplementing with electrolyte powders or tablets can help retain fluids and prevent cramping.
BCAAs & Leucine: Branched-chain amino acids (BCAAs), particularly leucine, can support muscle preservation and aid recovery. Taking them during the eating window, especially pre- and post-workout, can be beneficial.
Adjusting Training Intensity & Load Management
Fasting affects energy levels, muscle glycogen stores, and overall recovery. Training as if you're fully fueled can lead to excessive fatigue and potential injury. Here’s how to adjust:
Lower Training Volume: Reduce the total number of sets and reps. Instead of doing 5-6 exercises per session, scale back to 3-4 exercises with moderate effort.
Decrease Intensity: Heavy lifting demands optimal recovery, which is harder to achieve with limited nutrition and broken sleep. Focus on moderate weights (60-75% of your 1RM) and avoid pushing to failure.
Reduce Training Frequency: Instead of training 5-6 days a week, consider a 3-4 day split to allow more recovery time between sessions.
Optimal Training Timing
When should you train? This depends on personal preference, but the two most effective options are:
After Iftar: Training 1-2 hours after breaking your fast allows you to replenish some energy and hydrate before lifting.
Before Suhoor: A lighter session before the pre-dawn meal ensures you can rehydrate and refuel immediately afterward, but energy levels may be lower.
Nutrition for Recovery
Since your eating window is limited, focus on nutrient-dense meals:
High-quality protein sources (chicken, fish, eggs, whey protein) to support muscle repair.
Complex carbohydrates (rice, oats, sweet potatoes) to replenish glycogen stores.
Healthy fats (nuts, avocado, olive oil) to provide sustained energy.
Fruits & vegetables for micronutrients and digestion support.
Final Thoughts
Ramadan doesn’t mean you have to stop training, but it does require smart adjustments. Focus on hydration, electrolyte balance, load management, and recovery to sustain your muscle mass and overall well-being. Prioritise listening to your body; this month is about discipline, spirituality, and balance. Adjust your workouts accordingly, and you’ll come out stronger both physically and mentally.
Stay consistent, train smart, and enjoy the journey!
P.S
Here’s an example of how we would advise you to structure your food:
Iftaar:
1.5L water
1 serving electrolytes
300ml fresh orange juice
3g leucine
60g whey isolate
Handful dates
Meal:
Lean chicken / beef / lamb
Carbohydrate source (potato / rice). NB avoid bread here.
Fresh vegetables
1L water
Train:
Intra workout:10g baca
10g l-glutamine
1 serving My Protein electrolytes
Post Training:
Banana and date smoothie with 60g whey protein isolate.
300ml fresh orange juice
Meal:
4 whole egg omelette & insert food of own choice
60g whey casein
Carbohydrate source
Fresh vegetables
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