What are the essential supplements for bulan puasa?

Our certified personal trainer, Ahmed Nasri recommends the following products for puasa month:

  • Micellar Casein, perfect with milk or yogurt. Drinking casein protein during Sahur is ideal as it is a slow-releasing protein and stays in your system for longer, providing constant protein support throughout your day or night if taken before bed. Additionally, mixing casein with milk or yogurt has been shown to coagulate, further increasing the release time.

  • Impact Whey Isolate, because it has a fast amino acid delivery rate. The best time to consume would be while breaking fast as the muscles would have been starved off essential nutrient as a result of long hours of fasting.
  • Dextrose, whey isolate combined with dextrose post-exercise is key to replenishing glycogen and energy levels in the body as dextrose is fast-digesting. It acts as the perfect solution to combat tiredness and fatigue after prolonged periods of fasting. Dextrose will also be digested rapidly, which allows an appetite for a proper meal after.
  • BCAA, simply mix BCAA with water to ensure you make the most of your eating window, consuming essential amino acids, crucial for maintaining and building new muscle tissues. Perfect after an evening workout, this will ensure that there’s always essential amino acids in the blood circulation.
How to effectively lose weight in the puasa month?

Our qualified, trainer, Olivia McCubbin recommends to plan ahead and make nutrition a priority. “Protein is your priority macro nutrient during bulan puasa, so start with this and add healthy fats and carbs around this to minimise body fat gain and maintain lean mass. Try to keep your meal portions the same as what you would when not fasting”

In terms of training, our qualified personal trainers and nutritional advisers, Michael & Vivienne Addo suggest to focus on low to moderate steady state cardio for 45-60 min (before Sahur) or high intensity training for 20-40 min (after buka puasa).

How do I maintain muscle mass during the puasa month?
  •  When breaking the 16 hour fast it is critical to get in these vital nutrients. First is making sure you’re adequately hydrated with not only water, but adding a pure Electrolyte Powder to 500 mls of filtered water. Secondly, 2 to 3 servings of a high-quality pure nut butter which will help stabilise your blood sugars before eating 2 to 3 dates.

  • Prioritise getting adequate protein in the 8‐hours of allowed eating. Aim for a minimum of 1.5g of protein per kilo of body weight. This can be difficult to meet without the aid of supplements during Ramadan. Using a high quality and easily
    digestible protein powder is the key. I recommend using 2 different varieties, a plant-based protein powder like Myprotein's Soy Protein Isolate and a whey protein powder like The Whey.

  • Take BCAAs during and after weight training sessions. This will ensure that your body is able to maintain a positive nitrogen balance, which is critical for keeping muscle mass. (2, 3) Try My Protein BCAA Plus.

How do I avoid gaining weight during the puasa month?

Our qualified personal trainers and nutritional advisors, Michael and Vivienne Addo recommends to:

  • Limit or cut your fried/ fatty food intake and opt for healthy fats (e.g. olive oils, avocado, nuts, coconut oil).
  • Reduce or cut refined carbohydrates and eat low to medium GI carbohydrates (wholegrain, brown rice & pasta and sweet potato).
  • Consume protein – Micellar Casein, which is the slowest digesting protein, recommended to be consumed 30-60 min before bedtime. In addition, it is suggested to consume whey protein and BCAAs both at Suhoor and at the beginning of Iftar.
  • Exercise is a must!

How much do I need to train during bulan puasa?

Our personal trianer, Olivia McCubbin suggests: "Just because you are fasting, do not use this as a reason to stop training. Try to make it into the gym at a minimum 4x per week over this period. Even if they are lighter training sessions, it will most likely provide enough stress/stimulation to hold all of your muscle mass during the puasa month".

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