21:30 (pre-workout meal):
High protein, high carb, medium fat
Total 0% yoghurt, diced dates, blueberries, teaspoon of peanut butter and manuka honey.
Instant oats, whey and spirulina shake.
- Ensure you drink at least 1 litre of water with 0.5-1.5g of sea salt with this meal (use 0.5g if your family has a history of heart disease. Continue to sip on regular tap water on the lead up to your session; you will be very dehydrated at Iftar. Some coconut water may also be a good addition to this meal.
Caffeine has a diuretic effect, but if you choose to use it a single or double espresso will work here (also consider effect upon sleep here; you will struggle if having caffeine close to sleeping).
23:00 – 23:45 (intra-workout):
1 scoop of BCAAs powder (we like Sustain from Genetic Supplements) & 30g dextrose (more or less dextrose may be used dependant on your macros – gummy bears or equivalent can also be used here) mixed with around 1 litre of water to sip on in the first half of your workout.
24:00 (post-workout & pre-bed):
High protein, high carb, low fat
1 medium chicken breast, spicy rice, mixed vegetables, chipotle sauce to taste.
Smoothie: Half serving of whey/casein, spinach, kale, frozen berries, water as needed (blend).
Camomile and cinnamon tea, and ZMA.
High protein, medium carb, medium-high fat
Rolled oats, unsweetened almond milk, whey/casein, chocolate almond butter, chia seeds, diced strawberries (protein porridge effectively: http://www.ldnmuscle.com/ldnm-protein-porridge/)
(Wholemeal) Toasted slice(s), poached egg(s), spinach.
Litre of water, moderate pinch of good quality sea salt.
Your Suhoor meal can be in addition immediately after this meal. Try to get some vegetables on board here too if possible.
*If your schedule permits you may sleep more here after prayer- I know I would! However, napping during the day for 20 minutes at a time or periods upwards of 90 minutes should not be overlooked as a useful tool to hit those all-important 7-8 hours of sleep per 24 hours.
The diet plan above is designed to pack in sufficient protein, carbs, fats, fibre, vitamins and minerals that you will be deprived of during the 16 hour fasted period, whilst allowing you to train still- however I would reiterate again to limit the length of your sessions to 30-60 minutes, dependent on how well you manage this period of disturbed eating and sleeping patterns.
Depending on your celebration Eid al-Fitar, you may or may not feast at the end of Ramadan. If you do partake in a feast, unless you feel that you need a mentally need that ‘blowout’ meal eating everything you can lay your hands on, we would suggest that you don’t go completely crazy. Have a little self-restraint and eat until you are satiated, rather than unable to move!
In the days following, we would suggest transitioning back to normal eating and sleeping patterns. Keep the meals that aren’t pre or post workout low in carbohydrates for the time being, they can be slowly reintroduced at a rate of 5-10g every other day (if you put on weight quickly, be sure to reintroduce them at a slower rate).
We would also suggest building back to your previous training program and intensity over the course of a week, rather than jumping straight back in to high volume and HIIT training.
To download one of the LDN Muscle guides visit www.ldnmuscle.com
By Max Bridger, Co-Founder of LDN Muscle