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

2. 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

3. Eat these foods…
Slow releasing
carbohydrates.

4. Avoid these foods… Refined processed carbs! Junk food high in sugar
Caffeinated beverages: Coffee,
black tea, sodas, etc.

5. Quality of Food
Vs.

6. 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

7. Glycemic Index
Measure of how quickly blood glucose levels rise after eating a particular type of food.

8. Protein Protein Balance! Important for muscle building
Repair of damaged tissue
Energy/glucose production when carb intake is low
Immune health

9. 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)

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

11. 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

12. 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

13. 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

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

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

16. Pee chart
Pale urine = well hydrated
Dark urine = dehydrated

17. 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

18. 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

19. 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!

20. 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.

21. 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.

22. 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

23. Thank you! Questions? Contact me:
Nutritional Consultation & Personal Training
Phone: