7 Tips for Training During Ramadan

The holy month of Ramadan has begun and many individuals who observe fasting may wonder how to maintain their fitness routine while honoring this spiritual practice. Fasting during Ramadan can be a challenge for athletes and fitness enthusiasts, but with proper planning and adjustments, it is possible to stay active, healthy, and energized throughout this sacred month. Here are some valuable tips for training during Ramadan:

1. Focus on Nutrient-Dense Foods

• Include Protein-Rich Foods: Opt for lean meats, fish, legumes, dairy, and plant-based proteins to support muscle recovery and maintenance.
• Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil for sustained energy and satiety.
• Complex Carbohydrates: Whole grains like brown rice, quinoa, oats and sweet potatoes provide a steady release of energy and aid in maintaining blood sugar levels.

For your pre-dawn meal (Suhoor) you want to include foods that fuel the body, provide slow-release sources of energy and keep you feeling fuller for longer. Opt for a balanced meal that includes complex carbohydrates, lean proteins, and healthy fats to sustain energy levels throughout the day. Some great options to consider for suhoor include eggs, oats, wholewheat or sour dour bread, peanut butter, avocados, dates, Greek yoghurt, bananas and berries.

When breaking your fast with the post-sunset meal (Iftar), ideally you should opt for with a well-balanced, nutritious meal to aid recovery and replenish nutrients. Iftar meals often tend to be carb-heavy and may be difficult to digest, often causing bloating and discomfort. Be sure to include complex carbs, lean protein and vegetables. Choose foods that are easy to digest and aid hydration such as soups and salads. Avoid or limit fried foods and don’t overeat to try and compensate for lost calories in the day. Take your time and don’t eat more than what you would in a normal day outside of Ramadan. Fibre is also very important, as digestion will slow down during the month, due to eating and drinking less, and being less active during the day.

2. Stay Hydrated

Hydrate well during Suhoor and Iftar to prevent dehydration. Choose water or coconut water over juice or soft drinks and eat hydrating fruits and vegetables such as watermelon, berries and cucumber. Avoid caffeine which is a diuretic, and will stimulate water loss and dehydration. Don’t guzzle down your water. Aim to drink around 2 to 2.5 litres of water, but rehydrate slowly so your body can absorb it properly. If you plan to train after breaking fast, be sure to sip water during and after your training session.

3. Smart Workout Scheduling

There is generally a big shift in training intensity during Ramadan. During the fasting hours, focus on light activity such as walking, yoga or gentle stretching to maintain mobility and prevent muscle stiffness.

For those wanting to keep training at a higher intensity, training before suhoor is recommended – but depending on where you are in the world, this could be as early as 3 – 4am. However, training early in the morning does give you time to eat a post-workout meal and hydrate before the day of fasting commences. Training just before or after iftar is more common, as it tends to be a bit more manageable especially when dealing with low energy and fatigue as a result of a full day of fasting.

Save your intense workouts for the evenings – high-intensity workouts, weightlifting, or intense cardio sessions – for after Iftar when your energy levels are replenished. For those looking to maintain during this time, focus more on low intensity training, and include longer rest periods between sets.

4. Listen to Your Body

Be mindful of signs of fatigue: If you feel overly fatigued or dizzy during a workout, it’s essential to stop and rest. Modify the intensity of your workouts, consider lower intensity training and adjust the duration of your workouts based on how you feel each day. It’s okay to take it easier during fasting hours, and remember Ramadan is more about spiritual reflection and connection, rather than pursuing physical goals and gains.

5. Quality Sleep is Crucial

Prioritize getting good quality, restful sleep every night. This will support recovery, muscle growth, and overall well-being. You will most likely be feeling fatigued and experience low energy during the day, so getting enough sleep is crucial to be able to function as optimally as possible. If your schedule does allow this, short naps during the day can help boost energy levels and improve mental clarity.

6. Supplementation

Consider consulting with your online coach, a nutritionist or healthcare provider about supplements that may help support your energy levels and nutrient intake during Ramadan. Some supplements that can be helpful include Vitamin D, Vitamin B, Vitamin C, Omega 3s, probiotics and whey protein.

7. Mindfulness and Spiritual Connection

Ramadan is a time for spiritual reflection and connection with others, and mindfulness can help you to fully engage in the experience of gathering with loved ones during this time. Use this time to reflect, set intentions, and connect with your inner self and re-alignment with your spiritual journey. View your workouts as a form of self care, and reducing stress. Take the time to be present when connecting with family, friends and you community.

As Ramadan concludes, ease back into your regular fitness routine gradually. Allow your body time to readjust to your previous workout intensity.

Training during Ramadan requires a balanced approach that considers both physical fitness and spiritual practices. By following these tips, you can maintain your fitness goals, support your body’s needs, and experience a fulfilling and energized Ramadan. Remember, always listen to your body, stay hydrated, and prioritize rest to make the most of this holy month.

Wishing you a blessed and healthy Ramadan filled with strength, peace, and well-being!