Diet in ramadan 2019

Diet In Ramadan 2019

Diet in ramadan 2019

Diet in ramadan 2019, Hey guy's this is Darshan today I'll give you healthy nutrition plan and workout plan PDF for ramadan, yes today I'll talk about the holiest month for our muslim religion peoples. Ramadan is holiest month for all muslim's and that's great for those but during ramadan is very hard to gain weight and maintain the muscle mass for all gym lovers. People have very less time especially eat, sleep & workout during ramadan, around 13hr is fasting and only 11hr you have to sleep, eat & workout.

Many people making big mistake during ramadan they eat lots of oily food after fasting that's really not good, if you eat oily food that make weight gain it is not muscle gain it is only fat gain, "Bad Fat" which is not good.

Focus on eating healthy food like fruits, natural fruit juice, dry fruits etc. These food are healthy hundred times more than healthier.


Many people spending lots of time in the gym and which is not good in ramadan, do 2 or 3 exercises of one body part.

If you train two body parts a day then do 2 to 3 exercise of one body parts and your workout time is should be less than 60min, like 30 to 45 min.

Don't spend more time in gym it's loss your muscles so do only 30 to 40min quick workout.


Eat high calories food like healthy fat, fat is a higher number of calories 1gm fat provide 9 calories and 1g protein and 1g carbohydrates provide only 4 calories so fat is provide 2/5 time more than calories compare to protein and carbohydrates.

Healthy Fats 

Healthy fats like Almonds, Cashew, walnuts, pistachio, flax seed, chia seed, hemp seed, olive oil, etc.

Eat complex carbohydrates and simple carbohydrates, complex carbs is slow digesting carbohydrates it is provide long lasting energy and simple carbs is fast digesting carbohydrates it is digest quickly and provide temporary energy. So eat complex carbs in your breakfast and dinner, simple carbs add in Pre and post workout.

Complex Carbohydrates 

Complex carbs is very beneficial for you it is provide long lasting energy is important for our body to stay energetic, complex carbs like brown rice, whole wheat bread, sweet potato, whole wheat pasta, etc.

Simple Carbohydrates 

Simple carbs is best for Pre and post workout, pre and post workout quick digestion is important, simple carbs like white rice, white bread, white potato, white pasta, pack fruit juice and candy's etc.


Rest is important but in ramadan people have very less time to sleep so sleep  on 11pm, try to  sleep 3 to 4 hours at night and 3 to 4 hours at afternoon if possible. Your body recover when you sleep, so sleep at least 6 hours.


Yes supplements are support you to better performance and save muscles. My suggestion for add whey protein blend or isolate and BCAA'S.

Whey Protein Powder 

Whey protein is fast digestive protein, adding 1 scoop of whey protein that helps to recover your muscles fast.

BCAA branched chain amino acids 

BCAA'S beached chain amino acids is also important. BCAA is chain of these three important amino acids leucine, isoleucine and valine these three amino acids protect your muscles in ramadan.

So add 5g BCAA after morning meal and 5g BCAA during workout. So add whey protein and BCAA this best investment for you.

Click This Link And Download Nutrition And Workout PDF 


🔸Drink 1 ltr water before fasting
🔸Drink BCAA during workout with 1ltr  water
🔸Eat Greek yogurt, cottage cheese, panner, protein in these food take 5 to 8 hours to digest.
🔸Do 30 to 40min workout only.
🔸Avoid cardio, do weight training (medium light weights not heavy)

Post a Comment