RAMADHAN TIPS PART 2- MEAL PLANING (DO LIKE&SHARE)
During Ramadan, it's important to choose foods that are nutrient dense & to avoid foods that will boat you up and leave you feeling uncomfortable.
Food to eat: rice, meat, liver, chicken/fish, whole eggs, whey protein, fruits etc.
Food to avoid: dairy, oats, sugary dessert, junk food.
Example of meal planning & the best time to train - *Example 1*
5.30am: fasting until 7.30pm
7.30pm: iftar (low fructose fruit juice, blended whole, water)
7.40pm: optimum training time (45min max) taking intra workout drink such as whey protein/bcaa mix is highly recommended
8.40pm: taraweeh
10.30pm: dinner (rice+meat or chicken/fish/eggs+fruits)
11.30pm: protein shake
12am: sleep
4am: suhoor (similar to iftar but with more fibre & fat + lots of water) supplementing with casein is recommended *Example 2*
5.30am: fasting until 7.30pm
7.30pm: iftar (rice+meat or chicken/fish/eggs+fruits) and at least 1 ltr of water
8.40pm: taraweeh
10.40pm:optimum training time (45min max) taking intra workout drink such as whey protein/bcaa mix is highly recommended
11.30pm: snack (protein shake+carbs Eg. Fruits)
12am: sleep
4am: suhoor (similar to iftar but with more fibre & fat + lots of water) supplementing with casein is recommended *Example 3*
5.30am: fasting until 7.30pm
6.30pm: training time (45min max) - light to medium intensity only
7.30pm: iftar (rice+meat or chicken/fish/eggs+fruits) and at least 1ltr of water
8.40pm: taraweeh
10.30pm: snack (protein shake+carbs Eg. Fruits)
12am: sleep
4am: suhoor (similar to iftar but with more fibre & fat + lots of water) supplementing with casein is recommended **Aim to eat at least 2g of protein per kg bodyweight to avoid muscle loss during Ramadan & try to front-load the protein when having big meals. This will help you to retain your hard-earned muscles & to avoid post-Raya weight gain👌🏼 *BEST OF LUCK & STAY FIT DURING RAMADAN!* #trainersingh #selamathariraya #fasting #knowledgeispower #nevergiveup #dieting #fitnesslifestyle #fitmalaysia #malaysiamuscle #onemalaysia #health #nutrition #malaysian
