However, too much exercise can further increase your caloric deficit, further elevating your calorie needs and putting you at risk of muscle loss. To maintain muscle, you have to stimulate it. Get your share of Greek yogurt, milk, or cottage cheese. Casein protein digests over the course of 6-8 hours, which will help supply your muscles with a continuous source of amino acids for the hours to come. ![]() To minimize muscle breakdown during the extended fast, end your feeding window with a slow-digesting protein, such as casein protein, just before sunrise. End Your Feeding Time With Slow-Digesting Protein You'll find it much easier to drink your calories rather than eat them if you're not feeling hungry. To ensure you still reach your daily goal, suck down more liquid calories in the form of shakes, smoothies, and whole-fat dairy between meals. To meet your caloric needs in a condensed time period, your digestive system will be working overtime. Additionally, don't shy away from dense, whole-grain carbs such as oats, whole-wheat pasta, bagels, and tortillas. Here are a few strategies to keep in mind:Ĭalorie-dense foods should be a staple in your diet plan if trying to maintain weight during Ramadan.įirst, stock up on healthy fats like oils, avocados, egg yolks, nuts, and nut butters, because fats provide more than twice as many calories per gram than protein and carbohydrates. A prolonged period of time without food, particularly protein, makes this goal even more challenging.įortunately, many studies in healthy and athletic populations have shown no significant muscle-mass loss when employing appropriate nutrition and training strategies to optimize muscle-mass maintenance. To build or maintain muscle mass, you need to be consuming enough calories and simultaneously stimulating muscle growth via resistance training. During the month of Ramadan, your focus should become doing everything in your power to at least maintain muscle mass and strength. Trying to do so while fasting for 11-18 hours per day? Well, let's just say that raises the bar. ![]() Fasting And Muscle Buildingīuilding muscle is hard enough. Researchers found a greater decrease in body fat in those completing the aerobic exercise in a fasted state versus those completing it in the fed state. Half the subjects exercised fasted just before the feeding window, while the other half exercised four hours into their feeding window-basically in the middle of the night. In a study published in the Journal of Sports Sciences, researchers examined the impact of aerobic exercise on participants during Ramadan. To further enhance your fat-loss efforts, use cardio training, and time it strategically. JAMES,Datron rush for loss of 3 yards to the SCSU18 (ANYANWU,Randy).Completing your cardio before eating has been shown to be advantageous for fat loss during Ramadan. NICK,Tyrece pass complete to CUMMINGS,Omar for 2 yards to the SCSU21 (FAIR,Deonta). NICK,Tyrece rush for 7 yards to the SCSU19 (MARTIN,Marcus). LIPPY,Adam field goal attempt from 33 BLOCKED, recovered by SCSU FORD,Damu at SCSU12 spot at SCSU12, clock 06:34 (blocked by PERRY,Roderick), FORD,Damu for no gain to the SCSU12.ġ1 plays, 70 yards Time of Possession: 5:55 WATSON,Tyquan rush for no gain to the SCSU6 (GOODWIN,Tyrell). TOTTEN,Isaiah rush for no gain to the SCSU6 (GATHERS,Kendric GILCHRIST,Chad). TOTTEN,Isaiah rush for 9 yards to the SCSU6 (GATHERS,Kendric BROWN,Johnell). RAMADAN,Naiil pass complete to BARNES,Tyler for 23 yards to the SCSU15, 1ST DOWN NCCU (BROWN,Alex). WATSON,Tyquan rush for 4 yards to the SCSU38 (MCKEIVER,Paul). RAMADAN,Naiil rush for 4 yards to the SCSU42 (GATHERS,Kendric). RAMADAN,Naiil pass complete to McCOY,Josh for 10 yards to the SCSU46, 1ST DOWN NCCU (GATHERS,Kendric). WATSON,Tyquan rush for 3 yards to the NCCU44 (BROWN,Johnell). RAMADAN,Naiil pass complete to TOTTEN,Isaiah for 8 yards to the NCCU41, 1ST DOWN NCCU (NICHOLS, Duane). TOTTEN,Isaiah rush for 9 yards to the NCCU33 (ADAMS,Chris JOHNSON,Bruce). NICK,Tyrece rush for no gain to the NCCU24 (FOSTER,Jerome).īREDESEN,Dillon field goal attempt from 41 MISSED - hit crossbar, spot at NCCU24, clock 12:29.ĥ plays, 18 yards Time of Possession: 2:31 Grier,Farrika rush for 2 yards to the NCCU25 (JOHNSON,Jamarcu).ĬUMMINGS,Omar rush for 1 yard to the NCCU24 (ROYSTER,Darius). Grier,Farrika rush for 15 yards to the NCCU27, 1ST DOWN SCSU (DeLUCCA,Jonatha). ![]() Play By Play Quarters: Quarter #1 Plays Game Start Start of 1st HalfĭeLUCCA,Jonatha kickoff 58 yards to the SCSU7, BAINES,Tayshawn return 51 yards to the NCCU42. SCSU - Individual Defensive Statistics SCSU - Individual Defensive Statistics Player Inidividual Defensive Statistics Categories: NCCU - Individual Defensive Statistics NCCU - Individual Defensive Statistics Player
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