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Links in the description box. Alright guys, welcome back to the channel. If you're new, my name is Bobby
Guys, this is the part 2 of the Ramadan series, if you will
Today we're going to talk about training during Ramadan and about sport nutrition as well
The previous video was more about the motivation behind it, how to keep discipline during Ramadan
This video will be more about the sport aspect, how to train, what to eat, how to hydrate during Ramadan
First, the bad news to get them out of the way, you're probably not going to improve physically during Ramadan
But guys, that's not the point, because Ramadan shouldn't be about the physical, it should be about the spiritual
This is a time when we draw closer to God. We're not seeking physical improvement, but we're seeking spiritual improvement
It would be absolutely counterproductive to focus on the physical, you would lose spiritual gains, so to speak, because it's simply not the time
We're depriving ourselves nutritionally, and therefore we cannot expect our bodies to perform just as they do when they're at a peak nutritional level
Of course not, it simply doesn't work that way. So therefore, because we're not eating during the day, I personally would train after Iftar
This is what I'm going to do. I heard about brothers training fasted. And yes, you can do that, but ultimately you're not going to perform as well
And moreover, if your sport is tough on your body, then you might end up injuring yourself due to dehydration
This is even more crucial than the nutritional aspect, because technically you could eat one or two meals per day and then train fasted as long as you are hydrated
But the dehydration will play the biggest aspect of course. If you're doing a sport such as Jiu-Jitsu, that's what I do, man, you're sweating out three, four liters during a workout session
And now not drinking at all can lead obviously to injury. So I would never recommend it
I personally, I'm just telling you what I'm going to do. This is why it's called Bobby's Perspective
I will break my fast with dates, and then I will drink an electrolyte beverage
I will pray Maghrib and then I will head to Jiu-Jitsu. And during my whole workout, I will drink further electrolyte beverages, which will equate to roughly 50 to 60 grams of carbohydrates, simple sugars and salt and potassium during my workout
So obviously first we start with a warmup and this is perfect to get the body moving and rehydrate with an electrolyte beverage
Dates have electrolytes as well, so that combination is key there. But I'm not going to be too focused on some heavy protein-rich meal before my workout
Quite the opposite. The main focus is, yet again, sugars and salts
This will fuel my workout, rehydrate the body. And then after the workout, this is when I will really start eating
What will I eat? I will eat a steak. 100%. Super nutritionally rich
Best protein there is on the planet. And of course, absolutely delicious
This will satiate me. This will make me feel good. And this will make the next day easier as well, because I'm proper nourished
Enough protein, enough micronutrients. So I will eat a steak in combination with a carb sauce
It will probably be fruits at that point, because I again will feel kind of dehydrated after Jiu-Jitsu
It might be white rice. We will see how I feel at that given moment in time
So now for the rest of the evening, I will aim to get around 2 grams of protein per bodyweight kilogram
About carbohydrates, at the end of the day, I probably will consume around 200 carbohydrates on a training day
Which brings me to the next point. How often will I work out
So right now, I'm working out roughly 5 to 6 days per week
It depends. And during Ramadan, I want to do 2 weightlifting sessions and 2 Jiu-Jitsu sessions
If I feel fantastic, if I feel great, I will increase it