Ramadan is a precious time of the year for muslims across the globe, and we would like to help followers of Islam to manage their nutrition during the holy month, to allow for good quality and safe exercise during this time (should you wish to perform any).
Due to the UK lockdown that is in effect, 24-hour gym chains are not a viable option, and likely will not be throughout April and May at the least. So, this article will cover suggestions for your nutrition, and link to some fun, effective and appropriate home workouts for you to use!
UK Ramadan 2020:
- Start: Thursday 23rd of April
- Finish: Saturday 23rd of May
Fajr (prayer signalling the beginning of the day’s fast):
- Latest (23/04/2020): 04:07
- Earliest (23/05/2020): 03:08
Iftar (sunset; after which fast can be broken):
- Earliest (23/04/2020): 20:14
- Latest: 21:00 (23/05/2020): 21:00
Eating window:
This reduces throughout the month, making fitting our calories in a harder task. Thankfully, your body and mind will become used to the long fasting periods quickly.
- Longest eating window: 7 hours and 53 minutes
- Shortest eating window: 6 hours and 8 minutes
This article is designed to provide examples of what can be done with your nutrition and training during Ramadan. It is not designed to be a prescription, so please do not let it affect your religious practices, but rather use it to supplement your lifestyle if you wish!
Example Ramadan Nutrition for an 80kg man
Rough calories to maintain weight (considering both non-exercise activity thermogenesis will be reduced by fasting, and activity reduced due to the global lockdown) = 2400
Protein will be a slightly lower target than normal, as not to cause digestive issues by consuming large intakes of protein (especially alongside high fat and fibre meals). This will be 1.25 x 80 (bodyweight in kg) = 100g
Fibre will have a minimum, of which it will be your calories divided by 100 = 24g
Fats and carb intake can vary here as food intake will also be different from normal, so simply aim for to exceed the minimum of 20% of your daily calories coming from fat. This is around 480 calories from fat, and 53g macronutrient wise!
Example breakfast (before fast begins):
950 kcals and 45g of protein
- 300g of 10% fat Greek Yoghurt
- 25g whey protein powder
- 4 dried dates (diced)
- 30g crumbled pecans
- 1 teaspoon of honey
1000ml of water
Fasted period (avoid strenuous exercise here where possible)
Example dinner (fast-breaking meal):
Protein smoothie; 640 calories and 40g of protein
- 25g whey protein powder
- 75g Instant Oats or Rolled Oats
- 2 handfuls of spinach
- 300g semi-skimmed milk
- 100g of frozen berries
- Small banana
- Crushed ice
1000ml of water
This pre-workout meal is lower in calories to allow for traditional fried foods like pakora and samosas with your family, which we will estimate at around 400 calories!
60-90 minutes after your fast-breaking meal we would then recommend training, and some home workouts to choose from can be founds below:
Dumbbell Home Workout https://ldnmuscle.com/dumbbell-home-workout/
8 Minute Abs https://www.instagram.com/p/B-xMmtUnXKy/
Bodyweight Circuit https://www.instagram.com/p/B-PoZyYHJYb/
Bodyweight Workout https://www.instagram.com/p/B-h26S9H5Ka/
After training a lighter meal that is high in protein would be great! Any or the recipes below could work well with another pint of water:
Apricot and Chilli Chicken Recipe https://ldnmuscle.com/apricot-and-chilli-chicken-recipe/
Homemade Fish Fingers https://ldnmuscle.com/healthy-homemade-fish-fingers/
Lamb Tagine https://ldnmuscle.com/lamb-tagine-recipe/
Example Ramadan Nutrition for a 65kg Woman
Rough calories to maintain weight (considering both non-exercise activity thermogenesis will be reduced by fasting, and activity reduced due to the global lockdown) = 1900
Protein will be a slightly lower target than normal, as not to cause digestive issues by consuming large intakes of protein (especially alongside high fat and fibre meals). This will be 1.2 x 65 (bodyweight in kg) = 78g
Fibre will have a minimum, of which it will be your calories divided by 100 = 19g
Fats and carb intake can vary here as food intake will also be different from normal, so simply aim for to exceed the minimum of 30% of your daily calories coming from fat. This is around 570 calories from fat, and 63g macronutrient wise!
Example breakfast (before fast begins):
600 kcals and 35g of protein
- 200g of 0% fat Greek Yoghurt
- 10g whey protein powder
- 2 dried dates (diced)
- 25g chopped walnuts
- 20g of dark chocolate (diced or grated)
- 1 teaspoon of honey
750ml of water
Fasted period (avoid strenuous exercise here where possible)
Example dinner (fast-breaking meal):
Protein smoothie; 400 calories and 30g of protein
- 25g whey protein powder
- 25g Instant Oats or Rolled Oats
- 2 handfuls of spinach
- 200g semi-skimmed milk
- 100g of frozen berries
- Small banana
- Crushed ice
750ml of water
This meal is lower in calorie to allow for traditional fried foods with your family, which we will estimate at around 300 calories!
60-90 minutes after your fast-breaking meal we would then recommend training, and some home workouts to choose from can be founds below:
Kettlebell Home Workout https://www.instagram.com/p/B_Iei5Zn-4v/
Swiss Ball Core Workout https://www.instagram.com/p/B-FjXK0HdFC/
Legs Home Workout https://www.instagram.com/p/B9SGwvVHRm3/
Bench Home Workout https://www.instagram.com/p/B99tT1WH5vQ/
After training a lighter meal that is high in protein would be great! Any or the recipes below could work well, with another pint of water:
Edamame and Wild Rice Salad https://ldnmuscle.com/edamame-and-wild-rice-salad/
Vegan Mexican Casserole https://ldnmuscle.com/vegan-mexican-casserole/
Ginger and Spring Onion Chicken https://ldnmuscle.com/ginger-and-spring-onion-chicken-recipe/
Ramadan is a relatively convenient time to allow for, or loosely aim for weight loss, if this is your overriding goal. This is because the prolonged fast and eating window being over the period when you would usually sleep, means it is highly unlikely that you will eat as many calories as you normally would.
Another positive of the fasting will be that it shows you that you can go without a meal, and when we consume our meals is only a habit. This isn’t to say when Ramandan finishes you should cut down on meals and mix up timings, but it is more to empower you with the knowledge that you can adjust your eating volume and timing should you really wish to, and potentially achieve those goals you have been aiming for more effectively and efficiently!
If you are looking to preserve muscle mass, you will want to opt for three equidistant meals in your eating window if possible, and focus on keeping protein higher (around 1.5-2g of protein per KG of bodyweight), and calories roughly around maintenance (30 x bodyweight in KG).
Our Transformation Guides are fully compatible with all eating requirements, and similarly with all religious beliefs. The Cutting Guide is the UK’s leading male fat loss and lean muscle programme, with a full home workout programme, in addition to the gym programme. The Bikini Guide is the female option, specified for women off all ages, sizes and experience levels.
If you feel this article could help someone you know, please do pass it on to them, and be sure to let us know your feedback on social media! Happy Ramadan!
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