Ramadan, Fasting, & Nutrition Nilo Ghajar-Williams MKIN, RHN, TSCC Nutritionist Strength & Conditioning Coach

Outline What 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.

Carbohydrates Provide 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 Protein High Quality Protein A complete protein  Contains all essential amino acids in high amounts Branched- chain amino acids Good digestibility Usually from animal-derived foods: meat, poultry, fish, dairy, eggs Soy (i.e. tofu, tempeh)

Quality of Protein Low quality proteins Incomplete protein  do not contain all 9 essential amino acids Plant-based foods  grains, legumes, nuts, seeds

Fats Energy dense  makes you feel full! Absorption of fat- soluble vitamins (ADEK) and phytochemicals Cell membrane fluidity Protection  cushioning of internal organs + thermal insulator Slower gastric-emptying…energy sustained throughout the day

Found in processed/packaged foods Good Fats vs. Bad Fats Trans Fats Found in processed/packaged foods Found in processed/packaged foods Increases shelf-life of food Look for “hydrogenated” or “partially hydrogenated” oils within ingredients listing of food label Examples: Margarine, desserts, fried foods, solid vegetable shortening, fast food

Are you getting enough Omega- 3?? Essential fatty acid! Health benefits: Decrease inflammation Brain Heart 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 ALA  Alpha- linolenic acid Ratio between omega 6: omega 3 is important to prevent inflammation

Don’t forget your fruits & vegetables!!! Essential vitamins & minerals!!! Important for optimal health & performance Antioxidants! Fight oxidative stress (free radical damage)

Hydration Thermoregulation: heat illness Maintaining blood pressure Minimizing cardiovascular stress Preventing muscle cramps Preventing a decrease in performance

Pee chart Pale urine = well hydrated Dark 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

Suhoor Don’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. Allow for the slow release of glucose

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 Don’t forget your greens!

Protein Powders Whey protein Casein 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 Directions: Place all ingredients in your food processor and blend. Form into 1 inch balls and roll in coconut mixture. Store in a container in the fridge. *If you find the mixture too thick add ¼ cup of warm water and blend again.

Iftar Break 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 Training Email: nilo.nutrifit@gmail.com Phone: 778-878-0939