Ramadan, Fasting, & Nutrition

Nilo Ghajar-WilliamsMKIN, RHN, TSCC

Nutritionist Strength & Conditioning Coach

OutlineWhat types of foods should you be eating?

Carbohydrates, protein, fat

What types of foods should you avoid?

What should you eat during Suhoor?

What should you eat during iftar?

Why is hydration important?

Practical tips

Eat these foods…

• Slow releasing carbohydrates.

Avoid these foods…• Refined processed carbs!• Junk food high in sugar• Caffeinated beverages: Coffee, black tea, sodas, etc.

Quality of Food

Vs.

CarbohydratesProvide energy

Optimize glycogen stores in the body

Help maintain & build muscle Prevent the breakdown of muscle Prevent the use of protein as a source of energy

Glycemic Index

Measure of how quickly blood glucose levels rise after eating a particular type of food.

Protein Protein Balance!

Important for muscle building

Repair of damaged tissue

Energy/glucose production when carb intake is low

Immune health

Quality of ProteinHigh Quality Protein

A complete protein Contains all essential amino acids in high amountsBranched- chain amino acids

Good digestibilityUsually from animal-derived foods: meat, poultry, fish,

dairy, eggsSoy (i.e. tofu, tempeh)

Quality of ProteinLow quality proteins

Incomplete protein do not contain all 9 essential amino acids

Plant-based foods grains, legumes, nuts, seeds

FatsEnergy dense makes you feel

full!

Absorption of fat- soluble vitamins (ADEK) and phytochemicals

Cell membrane fluidity

Protection cushioning of internal organs + thermal insulator

Good Fats vs. Bad Fats

Trans FatsFound in processed/packaged

foods

Are you getting enough Omega- 3??

Essential fatty acid!

Health benefits:Decrease inflammation BrainHeart healthy

Sources:Marine- derived (EPA & DHA) Cold water fatty fish

(i.e. wild salmon), seafood, seaweed, fish oils, cod liver oil

Plant- based (ALA) Seeds (flax, chia, hemp), flaxseed oil, walnuts, some vegetable oils (canola, soy), leafy greens

Don’t forget your fruits & vegetables!!!

Essential vitamins & minerals!!!

Important for optimal health & performance

Antioxidants! Fight oxidative stress (free radical damage)

HydrationThermoregulation: heat illness

Maintaining blood pressure

Minimizing cardiovascular stress

Preventing muscle cramps

Preventing a decrease in performance

Pee chart

Pale urine = well hydratedDark urine = dehydrated

Homemade Sports Drink

1 cup (8 oz) water

14 – 20 g brown rice syrup, molasses, maple syrup, honey Ex. 1/2 to 1 tbsp of honey

Juice of 1/2 lemon & 1/4 lime (other options: grapefruit, oranges) Potassium

70 – 200 mg sodium Pinch of salt

SuhoorDon’t forget to eat!!!!

High quality protein, fat, & slow-releasing carbohydrate.

Examples: Oatmeal with nuts/seeds & fruits, eggs, fruit/protein smoothies with nut butters & seeds, yogurt with granola/fruits, power balls, protein bars, etc.

Maintain hydration throughout the evening.

Smoothie Recipe

1 banana (fresh or frozen)

Handful of berries (fresh or frozen)

Greens: spinach, kale, collard, etc.

1 scoop protein powder (i.e. whey)

One spoon nut butter, nuts/seeds

8 oz milk or alternatives, water/coconut water

Protein Powders• Whey protein

• High quality: High in essential amino acids• Fast absorbing: post- exercise• Muscle building

• Casein• High quality & slow absorbing

• Vegetarian/vegan options (plant-based proteins):• Isolated soy (high quality)

• Rice, pea, hemp, Vega (pea, saviseed, hemp, sprouted whole grain, brown rice protein) etc.

Power Ball Recipe• ½ cup dates• ½ cup walnuts or pecans• 1/3 cup peanut, almond, or hazelnut butter• 1/3 cup coconut shreds• ¼ cup ground flax

IftarBreak your fast with a couple dates + warm

water Nuts & coconut shreds

Eat slow (prevent over-eating!)

Examples: Lean meats such as chicken or beef, wild-caught fish, quinoa, yams, brown rice, steamed vegetables, legumes, salads, etc.

Hydration

Thank you! Questions?

Contact me: Nutritional Consultation & Personal TrainingEmail: nilo.nutrifit@gmail.comPhone: 778-878-0939