This document provides a sample nutrition plan for muscle building and maintenance during Ramadan fasting. It consists of 4 meals - a pre-workout smoothie at 7PM when fasting ends, a post-workout protein shake at 9PM, a dinner including sweet potatoes and chicken or biryani at 11PM, and a breakfast of oats, eggs, and protein before fasting begins again at 6AM. It also recommends sipping BCAA supplements in water during fasting hours and includes tips on simple and complex carbohydrates to include. The plan was designed by Guru Mann, a certified nutritionist specializing in kinesiology.
This document provides a sample nutrition plan for muscle building and maintenance during Ramadan fasting. It consists of 4 meals - a pre-workout smoothie at 7PM when fasting ends, a post-workout protein shake at 9PM, a dinner including sweet potatoes and chicken or biryani at 11PM, and a breakfast of oats, eggs, and protein before fasting begins again at 6AM. It also recommends sipping BCAA supplements in water during fasting hours and includes tips on simple and complex carbohydrates to include. The plan was designed by Guru Mann, a certified nutritionist specializing in kinesiology.
This document provides a sample nutrition plan for muscle building and maintenance during Ramadan fasting. It consists of 4 meals - a pre-workout smoothie at 7PM when fasting ends, a post-workout protein shake at 9PM, a dinner including sweet potatoes and chicken or biryani at 11PM, and a breakfast of oats, eggs, and protein before fasting begins again at 6AM. It also recommends sipping BCAA supplements in water during fasting hours and includes tips on simple and complex carbohydrates to include. The plan was designed by Guru Mann, a certified nutritionist specializing in kinesiology.
SAMPLE
NUTRITION
PLAN
(MUSCLE
BUILDING/MUSCLE
MAINTAINING)
FASTING
HOURS
–
6AM
TO
7PM
(13
HOURS
APX.)
MEAL
1
–
7PM
–
PRE
WORKOUT
Smoothie
1.5sp
Whey
or
Plant
Protein
240ml
Milk
2
Bananas
OR
Carbs
Supplement
(50-‐60g)
2sp
Natural
Honey
2sp
Peanut
Butter
4
dates
(Eat
separately)
MEAL
2
–
9PM
-‐
POST
WORKOUT
1.5sp
Whey
or
Plant
Protein
240ml
Gatorade
or
Apple
Juice
2
Bananas
OR
Carbs
Supplement
(50-‐60g)
2sp
Natural
Honey
2sp
Peanut
Butter
5
dates
(Eat
separately)
MEAL
3
–
11PM
–
DINNER/BEFORE
BED
150g
Sweet
Potatoes
100g
Chicken
cooked
with
olive
oil
OR
Chicken
Biryani
(with
Brown
Rice)
• Mix
10g
BCAA
in
2
Liters
of
Water
and
sip
it
from
7pm
to
11pm
–
5am
to
6am.
• SIMPLE
CARBS
–
White
Rice,
White
Potato,
Quinoa,
• COMPLEX
CARBS
–
Brown
Rice,
Sweet
Potato,
Oats,
etc.
Designed
&
Created
by
Guru
Mann
Nutritionist
Kinesiology
–
Human
Kinetic
Level-‐III
CERTIFIED
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