Usually, people want to lose weight during Ramadan, but it is not the same for everyone. Some people who are already underweight want and need to maintain muscle mass during Ramadan. TO know how to maintain muscle mass during Ramadan, read this article till the end.
The amount of muscle in your body, including skeletal muscles, smooth muscles, and cardiac muscles, is called muscle mass. It, along with fat mass and bone mass, can be measured as part of your total body composition.
Muscles are frequently referred to as the “engine” of the body’s fat and calorie-burning mechanism.
According to the Centers for Disease Control and Prevention, muscle mass can also improve balance, reduce the likelihood of falls, improve blood sugar control, and improve sleep and mental health. Muscle mass increases can result in less body fat, a more robust immune system, more energy, and less stress.
During Ramadan, fasting can cause different changes in your body. One of these changes is mass muscle reduction if you do not take proper diet and nutrition.
Tips To Maintain Muscle Mass During Ramadan:
Here is how you can maintain muscle mass during Ramadan;
The 8-hour food consumption window must be viewed as nourishing your body with high-quality, nutrient-dense foods, supplementation, and water to help restore and repair.
Protein is the critical nutrient needed by your body to maintain muscle mass. That’s why consuming a different protein diet is essential during Ramadan. Eggs, meat, fish, and pulses are the best source of protein.
Apart from protein, vitamins are also essential while taking care of your muscles and weight during Ramadan. For this, it is essential to consume a lot of fresh fruits, vegetables, milk, etc., during Ramadan.
Workout is significant to maintaining a healthy weight. And during Ramadan, you can schedule your training according to your body’s demands.
Thirty minutes workout is crucial to do during Ramadan. You can enjoy weight training instead of hectic cardio. The most important thing to keep in mind is, don’t overdo the workout and not stress your body.
Limit Sugars And Salt:
Overconsumption of sugar and salt during Ramadan makes your body dehydrated. It is essential to avoid extra sugars, processed foods, salt, and oily meals so that you can avoid dehydration.
Dehydration can affect your body mass and muscles. So keep yourself well hydrated.
Do not Over Eat:
Overeating makes you sluggish during Ramadan. It is advisable to eat with caution if you are willing to maintain muscle mass during Ramadan.
Overeating also does not let you do your workout correctly. So do not overeat in a single go. Instead, try to eat in portions by adding those foods to your meals that can fuel your body. Healthy eating practices are critical to a healthy weight. And during Ramadan, when your body is going through 16 hours of fasting phase, you should eat wisely.
Go To Gym:
A gym can help you practice proper workouts and maintain an appropriate training program. You won’t lose significant muscle mass if you keep your training as consistent as possible and eat a high-protein diet, but you will lose some during Ramadan, which you must accept.
This change is not permanent, and you can get back to your shape very quickly after Ramadan.
But Gym can help you in providing proper training. You can maintain your maximum muscle mass by getting proper training in the Gym with a professional trainer’s help.
Ramadan is the month of blessings. But it is essential to maintain your health to enjoy this month. People usually overstress themselves by doing some extra workout or reducing their diet. But this will only harm your overall health.
Getting proper nutrition with hydration is very important for your body during Ramadan.
You can consult the best nutritionists in Karachi, if you are any problems regarding your muscle mass during Ramadan. Your nutritionist can help you make a proper diet plan that keeps your body well in shape and healthy.
If you want to know more health benefits of Flaxseeds and Flaxseed oil, you can consult with the best nutritionists in Karachi. You can book an appointment with the best health specialists through Marham by calling the Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
Can i workout druing Fasting?
Yes you can do workout during fasting. But try to avoid cardio, rather do weight training.
How to maintain muscle mass during Ramadan?
You can maintain muscle mass by doing proper training in gym, eating healthy diet, and keeping yourself well hydrated.