7 Exercise & Nutrition Tips When Fasting During Ramadan
The fasting month has begun and here are some simple tips you can follow if you wish to stay healthy and fit during Ramadan.
#1
When To Exercise During Ramadan? Should I Exercise Before Or After Iftar?
Many still continue exercising during the holy month but there is no one-size-fits-all approach as we respond to fasting in different ways and have different family and work demands upon us. Therefore, it is important to discover what works best for you and your lifestyle, whether it is better to exercise on an empty stomach or after breaking your fast with a light meal.
Exercising before Iftar (sunset)
It may sound challenging but you may find yourself enjoying it after the first few days as your body will get used to exercising in a fasted state and develop focus & intensity tolerance. This is because your insulin levels are low during fasting which leads to the production of more neurotransmitters, helping you focus better and intensify your workouts while utilising stored fats more efficiently.
Fasted exercise also leads to better partitioning of nutrients as the body will be hungry for nutrients after a full day of fasting, followed by a training session. Therefore, carbohydrates will be easily stored as muscle glycogen and proteins will quickly go to the damaged muscle fibres to kickstart repair and growth. This will also allow you to enjoy yourself with family and friends after Iftar and give you enough time to sleep.
Exercising after Iftar (sunset)
This is another ideal time to exercise as many people feel more energised to train after eating than when they are fasting. If this is you, consider exercising after breaking your fast. With the presence of more glucose and amino acids circulating in the blood, the body is more favourable to support high-volume training. The higher the number of workouts, the more calories you will burn, and the more you will build muscle hypertrophy.
Tip: Plan your workout schedule & activities in advance. Choose activities that have light to moderate intensity and comfortable within your fitness level especially when exercising during the fasted state.
#2
How Intense Should I Exercise During Ramadan?
Don't start a new exercise regime now. Save your new exercise regime until after Ramadan! If you don't normally exercise at all, keep movement light. Picking up intensive training shouldn't be done when you're not hydrated and adequately fuelled. Above anything else, it won't be enjoyable and if you want something to be sustainable, it has to be something you want to keep doing!
High-intensity exercises that throw the pulse rate above 150bpm should be avoided, particularly if you have yet to break the fast. Doing slow or moderate exercises is advised e.g. brisk walk, slow jogging, cycling, and light machine exercises at the gym. Keep the heart rate low, run/walk without self-judgment, and focus on maintaining endurance over the month.
#3
What If I Lose The Drive To Exercise During Ramadan?
A common concern we hear is the loss of motivation to exercise during Ramadan as those who fast feel tired and weak. However, it's more of a psychological battle than a physical one because once you overcome that mental hurdle and ignore those negative thoughts, you will find you slip straight back into your fitness routine.
It's important to keep things in perspective. Ramadan is not a diet, and although staying healthy is important, it's not the time to be trying to hit personal bests and get in the best physical shape of your life. Remember not to push yourself too hard, be kind to yourself, and get sufficient sleep.
#4
What If I Lose Muscle Mass Or Gain Weight During Ramadan?
It's important to be realistic — given your lifestyle changes during Ramadan, your fitness levels likely will too. But that's okay. If you keep your training as consistent as possible and maintain a good quality diet with a high protein intake, you won't lose a significant amount of muscle mass. Consistency is key and losing a bit of muscle mass shouldn't be your main concern during Ramadan. You fast for a higher purpose and you shouldn't lose sight of that.
If you look at Iftar as a reward for fasting and approach it with a feasting mentality, you will definitely end up gaining weight. Similarly, you may be craving sugary, high-fat foods when low blood sugar hits. If that's what you're fueling your body with when you break the fast, you're likely to gain some weight as well. Again, if you're consistent in your training and eating well, significant weight gain shouldn't be a concern.
#5
What Foods To Eat During Ramadan? How Do I Have Energy To Last The Day?
Dates are recommended because they are packed with potassium which helps your muscles and nerves function. Dates also keep your sugar level regular which can be an issue in the first few days of fasting. Keep your energy levels up by focusing on nutritious, colourful foods. Choose complex, fibrous, slow-release carbohydrates with meals such as wholegrain rice, quinoa, beans, lentils, or sweet potatoes because it takes longer to break down. Such foods will release energy slowly and stabilize your blood sugar. Eat foods that release energy slowly so you will feel less hungry between meals and it will keep you going, such as oats, whole grains, and high-fibre foods.
#6
What Foods To Avoid During Ramadan? How Much Water Should I Drink?
Avoid eating unhealthy, fried, fatty, junk food. To stay hydrated and have a steady energy level, steer clear of salty, processed foods. Drink plenty of water between Iftar (sunset) and Suhoor (sunrise) but don’t guzzle down your water. Aim for about 2.5litres but rehydrate slowly and sensibly until you begin your fast again. If you exercise after breaking fast, be sure to sip water during your training and after.
#7
How Can I Get Back To My Exercise Program After Ramadan?
After 30 days outside of your usual training program, you might feel like your strength and fitness have plummeted, but this isn't really the case. It may need adjusting slightly to fit what you feel capable of, but it's easy enough to get back into it if you have been staying active throughout.
Wishing you and your loved ones a fulfilling Ramadan 2021!