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Posted by u/cardio_is_life··Nutrition

How do I navigate Ramadan eating windows while lifting? Any macro tips?

I'm excited for Ramadan, but I'm also trying to figure out how to maintain my lifting routine and hit my macros during the fasting period. Last year, I struggled with energy levels and felt like I lost strength. I plan to eat between iftar and suhoor, but I'm not sure how to best structure my meals for optimal performance and recovery. What macro splits have worked for you during Ramadan? Any strategies for nutrient timing or meal prep that have been a game-changer for you?

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u/midwest_lifter·

I'm more of a meat and potatoes guy, but I feel you on the fasting struggle. Just don't skip protein, man. If you're lifting heavy, try to get a solid amount in both meals, like chicken or beef. That'll help with recovery and strength maintenance. Also, anyone who says you can't bulk during Ramadan is just wrong!

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u/gymgoddess87·

You're right about the protein, but I've had better luck with a higher carb intake during Ramadan. It helps me feel more energized during my workouts! A good split for me is around 40% carbs, 30% protein, and 30% fat. Just adjust based on how your body feels and performs, everyone is different.

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u/cardio_is_life·

Yep, I tried to go for a 40/40/20 split last year, but I ended up feeling sluggish. I switched it up to more carbs and less fat, and my lifts improved a lot. It's about finding what works for you personally, so experimenting can be really valuable!

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u/proteinpancakes22·

I totally get the struggle with energy levels during Ramadan! Last year, I started meal prepping protein-rich snacks like Greek yogurt and homemade protein pancakes for suhoor. It made such a difference for my lifting sessions later on, especially if I hit my macros early in the day. If you want a recipe, just ask!

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u/squat_or_die·

Oof, energy dips can be rough! You might want to try fitting in some quick carbs right after iftar to keep your lifting game strong. A few dates or a banana with peanut butter could work wonders. Also, stay hydrated during non-fasting hours, that always helps me.

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u/lightweightsfordays·

Facts! Hydration is key, for real. Also, consider tracking your macros with something like Cronometer. It helps to see where your nutrients are coming from, especially when you're on a tight schedule with meals. I usually aim for a solid balance of protein, carbs, and fats during that window

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