Muslims who fast during Ramadan should use overnight opportunities to consume foods and drinks that can supply the nutrients needed to promote performance, adaptation, and recovery in their sports. During the month of Ramadan, we shift the goal to maintenance and prevention of muscle loss.
Our top Ramadan specific supplement picks would be:
- Protein powders - Fasting for so many hours means that you run the risk of muscle protein loss. So it is vital to keep your protein intake high between Iftar and Suhur and get some quality sources of protein every meal. Casein protein is better than whey protein whole fasting, nothing can beat it as a source of protein in Suhur as its slow releasing and its lasts a long time in the body and can help support the muscles, 30-50 grams of casein during the Suhur would be ideal.
- Omega's - Healthy fats are a great addition to your Ramadan diet that will aid your weight loss goals, provided you're getting them from the right sources. Healthy fats help sustain brain and nerve function, promote energy and improve heart functioning.. Fat is caloric dense. Packing nine calories per gram, fat is a more concentrated source of energy than both protein and carbohydrates. In order to gain mass, as many bodybuilders are attempting to do, you need to be in a caloric surplus.
- Multivitamin and Mineral combo - Making sure you take a high-potency multivitamin/multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.
Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person. A good multivitamin will increase the effect of the other supplements you take. If you are in serious training, then you'll find support for faster recovery by taking your multi as soon as you finish working out.
Following these simple nutrition tips can really help you make great gains during this blessed month.