Fasting & Training

In this holy month of Rhamadan, Muslim fast for a month.Fasting is another unique moral and spiritual characteristic of Islam. Literally defined, fasting means to abstain "completely" from foods, drinks, intimate intercourse and smoking, before the break of the dawn till sunset.

As for me Fasting falls on winter whereby the day are shorter and the night are longer. Imsak "The time for fasting commences at Subah Sadiq (true dawn)" is about 4.30a.m , and ends with sunset about 5.50p.m here in Melbourne, Australia.

So the Question:-

1. How can we avoid from being in catabolic state ?
2. What should we eat to keep the gains ?
3. When is the best time to work out ?

The Answer :

How can we avoid from being in catabolic state/ catabolism ?

A catabolic state refers to the state which and individual are burning protein instead of other types of fuel and you cannot stop it while fasting. One method I would suggest is to consume anti-catabolism supplement like casein protein. Taking anti-catabolism supplement, how ever does not mean that you can stop working out. You should continue with your workout so you able to maintain your muscle and if you do stop working out, you'll tend to see the erosion of the muscle "muscle start to get eaten away because not being use and muscle mass is converted to fat". This supplement will provide protein towards the muscle that will help to retain them. Best to consume high calories casein protein.

What should we eat to keep the gains ?

As for solid meal, I would still suggest high calories from complex carbohydrate. For Imsak, eat as much complex carbohydrate and supplement with casein protein. In my Malay culture we practice eating white rice for Imsak and simple carbohydrate won't last long and if it is not all digest the balance will be converted to FAT.

As for breakfast, eat a few high glycemic food/ fruits for spike up the insulin and again consume complex carbohydrate. After a long day of fasting, our body wants to absorb the nutrition fast and that will be the reason to consume a few high glycemic food/fruits. Best protein to consume will be the fast absorption like Whey Isolate.

When is the best time to workout ?

Every individual have different goal to achieve for some that just wish to see the weight drop, I would suggest to do cardio before breakfast. This will enable the body to use the fat as fuel and most bodybuilder including me practice cardio before consuming our morning breakfast.

For them that wish to carry weight, best to workout after breakfast. The meal not just going to full the empty stomach, it will also provide nutrient and supply energy to your body. In fasting month I would suggest to train for strength. It is easier/ better to keep the strength whereby it is impossible to keep muscle mass and being ripped in the month of Rhamadan. Remember this "muscle has memory".