ramadan, fasting, & nutrition nilo ghajar-williams mkin, rhn, tscc nutritionist strength &...
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Ramadan, Fasting, & Nutrition
Nilo Ghajar-WilliamsMKIN, RHN, TSCC
Nutritionist Strength & Conditioning Coach
OutlineWhat 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.
CarbohydratesProvide 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 ProteinHigh Quality Protein
A complete protein Contains all essential amino acids in high amountsBranched- chain amino acids
Good digestibilityUsually from animal-derived foods: meat, poultry, fish,
dairy, eggsSoy (i.e. tofu, tempeh)
Quality of ProteinLow quality proteins
Incomplete protein do not contain all 9 essential amino acids
Plant-based foods grains, legumes, nuts, seeds
FatsEnergy dense makes you feel
full!
Absorption of fat- soluble vitamins (ADEK) and phytochemicals
Cell membrane fluidity
Protection cushioning of internal organs + thermal insulator
Good Fats vs. Bad Fats
Trans FatsFound in processed/packaged
foods
Are you getting enough Omega- 3??
Essential fatty acid!
Health benefits:Decrease inflammation BrainHeart 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
Don’t forget your fruits & vegetables!!!
Essential vitamins & minerals!!!
Important for optimal health & performance
Antioxidants! Fight oxidative stress (free radical damage)
HydrationThermoregulation: heat illness
Maintaining blood pressure
Minimizing cardiovascular stress
Preventing muscle cramps
Preventing a decrease in performance
Pee chart
Pale urine = well hydratedDark 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
SuhoorDon’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.
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
Protein Powders• Whey protein
• 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
IftarBreak 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 TrainingEmail: [email protected]: 778-878-0939