As many of our clients are observing Ramadan right now, we understand how important it is to strike a balance between the spiritual practices of the month and maintaining your health and fitness goals. Ramadan is a month dedicated to reflection, charity, and self-discipline, where fasting from dawn to sunset helps cultivate these virtues. However, Ramadan should also allow you to continue living your life, which for many of our clients includes staying active and pursuing fitness goals.
Don't worry, though—with the right approach, you can continue to stay fit and healthy while observing all of Ramadan's practices. Whether it's adjusting your workout timing or being mindful of your nutrition, there are ways to balance both. Here's some advice on how to keep working out during this holy month without compromising your goals.
Best Times To Exercise During Ramadan
Finding the right time to exercise during Ramadan really depends on your body's energy levels, how you're feeling, and what fits best with your exercise routine and schedule. Having enough energy is crucial for maintaining an effective workout routine, especially during fasting.
Before Suhoor
If you're someone who enjoys a morning workout, exercising before Suhoor could be a great option. The key is having a solid meal the night before, so you've got some fuel in your system when you start your workout. Consuming foods that release energy slowly, such as high-fiber and protein-rich foods the night before, can help maintain energy levels during the workout. Plus, since you can hydrate during your session, you're not left feeling drained. After your workout, you've got the perfect opportunity to eat again, with a focus on protein to help you recover and avoid that sluggish feeling.
However, we understand that not everyone is a fan of early mornings. If that sounds like you, don't worry - there are other options available.
Before Iftar
Exercising right before Iftar is another popular choice for many of our clients. This option allows you to break your fast immediately after your workout, which means you can hydrate and refuel straight away. If you prefer to work out in a fasted state but want to eat soon after, this could work well for you.
That said, some may feel sluggish in the late afternoon or closer to Iftar, so it's important to listen to your body and see how you feel. Individuals with diabetes or other health conditions should seek medical advice before deciding to exercise during the fasting hours.
After Iftar
Exercising after Iftar tends to be a preferred option for many. Since you've already broken your fast, you're fully hydrated and have the energy you need for your workout. Plus, you can eat afterward to replenish your body and support recovery. Maintaining muscle mass is important, and consuming protein-rich foods can help achieve this, providing additional health benefits.
However, be sure to wait at least an hour or two after eating to avoid any discomfort during your workout. If you're feeling too full, it's a good idea to let your body digest first before diving into any exercise.
Adjusting Your Workout Intensity During Ramadan
Ramadan changes the way your body feels and functions, so adjusting your workout intensity can help prevent exhaustion and ensure that you're still making progress. It's also important to adapt your usual routine to accomodate fasting and altered sleeping hours, focusing on maintenance and flexibility rather than ambitious goals. Additionally, understanding the principles of intermittent fasting can help you better manage your energy levels and workout intensity. Here are some tips for modifying your workout during Ramadan:
Adjust Weight and Resistance
If you're lifting weights or using resistance, consider lowering the weight or reducing resistance during your workouts. This will help you still engage your muscles without overloading your system. Obviously, if you're feeling strong and energized, you can challenge yourself a little more, but if you're feeling fatigued or low on energy, lowering the weight can be a good way to maintain your routine without stressing your body too much. Additionally, lifting heavy weights during Ramadan can be manageable for those already accustomed to such routines, but newcomers should be cautious and avoid introducing new, intense routines, especially while fasting.
Lower Repetitions and Sets
To avoid pushing yourself too hard, consider reducing your reps and sets. This doesn't mean giving up on your workout; it simply means scaling it back to focus on maintaining muscle strength without pushing yourself to the limit. You can always increase intensity after Ramadan, but for now, keep things manageable.
Take Longer Rest Periods
Rest periods are important, especially when fasting. Giving your body extra time to recover between sets will help conserve your energy during the workout. If you're feeling fatigued, increase your rest period to ensure you're not overexerting yourself.
Focus On Maintenance, Not Progression
Think of Ramadan as a time to maintain your fitness, rather than to push for progression. This doesn't mean you can't challenge yourself if you're feeling good - it's just that it's okay to scale back a little to stay consistent while respecting your body's needs. You don't have to aim for new personal bests during Ramadan; focus on keeping your strength, flexibility, and mobility in check.
Nutrition Tips For Ramadan
Nutrition plays a crucial role in staying energized and supporting recovery during Ramadan. While fasting limits the time available to eat, it's important to focus on consuming the right foods in moderation. Here are some essential nutrition tips to help you stay on track, avoiding overeating, and maintain your fitness goals:
Avoid Overeating - Moderation is key
A big challenge during Ramadan is resisting the temptation to overeat when it's time to break your fast. After hours of fasting, hunger often leads us to want to eat everything in sight, but overeating can lead to discomfort, sluggishness, and even weight gain. Even with a reduced eating window, eating too much - especially heavy, calorie-dense foods - can cause your body to store excess energy as fat. The key here is moderation. Remember, hunger cues take about 20 minutes to kick in after you start eating, so by eating too quickly, you may not realise when you've had enough.
Take Your Time With Meals
Don't rush through your meals, particularly after a long day of fasting. It takes about 20 minutes for your brain to register fullness, so eating too quickly can result in overeating before your body has a change to signal that its full. Slow down, chew your food properly, and give yourself time to feel satisfied. This will help prevent you from eating more than you need, ensuring you feel nourished without overdoing it.
Smaller, Nutrient-Dense Meals Are Key
Rather than opting for large, heavy meals, consider eating smaller, nutrient-dense meals that are easier on your digestive system. Meals that contain lean proteins, healthy fats, and complex carbs will give you the energy you need without overwhelming your body. Foods like grilled chicken, fish, vegetables, and whole grains provide essential nutrients while helping you feel fuller for longer. Eating smaller portions also allows you to fuel your body properly without consuming excess calories that could contribute to weight gain.
Don't Skip On Nutrients
Although hunger might make you want to eat whatever is available, it's important to prioritize foods that offer essential vitamins and minerals. By filling your plate with nutrient-rich foods like leafy greens, fruits, nuts, and seeds, you'll provide your body with the fuel it needs to stay healthy and strong. These foods also help regulate your appetite and prevent the urge to overeat, as they give your body what it craves, without excess calories.
Staying Hydrated During Ramadan
Staying hydrated is crucial during Ramadan, especially when fasting for extended periods. It is recommended to drink regularly between breaking the fast and the pre-dawn meal to replenish lost fluids. Aim to drink at least 8-10 glasses of water every day. Avoid caffeinated drinks, as they can act as diuretics and exacerbate dehydration. Instead, opt for herbal teas, low-sugar juices, and water-rich fruits and vegetables to stay hydrated and support overall health.
Additional Tips for Fueling Your Body Properly
Choose foods that release energy slowly: High-fiber and protein-rich foods are great for maintaining stable energy levels throughout the day. These foods help you feel full stronger, preventing overeating later.
Avoid salty foods: Salt can increase thirst and lead to dehydration, so try to avoid excessive salty foods during Iftar. Opt for more hydrating foods like fruits and vegetables
Maintain a caloric deficit for weight loss: If weight loss is your goal, it's essential to consume fewer calories than your total daily energy expenditure. A modest caloric deficit will help you lose weight in a healthy way during Ramadan.
Keep your protein high: Whether your goal is to lose weight or achieve muscle growth, protein is key. So try to keep your daily protein consumption the same as it was before, at about 1.5-2g per kg of body weight.
Why Even Work Out During Ramadan?
You might wonder if it's worth it to continue exercising during Ramadan. The answer is yes! Here's why:
Keep Consistency Up and Progress Up
One of the best reasons to keep workout out during Ramadan is consistency. By staying active, you can maintain the progress you've made without falling behind. It's also a great way to stay in tune with your fitness goals, even if you're not pushing for personal records.
The Physical And Mental Benefits Of Exercise
Regular exercise during Ramadan has physical and mental benefits. Strength training, cardio, and stretching can help you stay energized, improve mood, reduce stress, and keep your mind sharp. Plus, exercising gives you that feeling of accomplishment, which is great for both mental and physical well-being.
Supports Overall Health
Exercise supports blood circulation, metabolism, and muscle preservation - all of which are important for maintaining long-term health. Even light exercise during Ramadan can help with these key factors and contribute to your overall well-being.
Final Thoughts: Stay Active and Keep Moving
Ramadan is a time for reflection, charity, and self-discipline, but that doesn't mean you need to give up on your fitness goals. With the right approach, you can continue to exercise, stay hydrated, and nourish your body during this holy month. Listen to your body, adjust your exercise intensity, and remember that it's all about maintaining consistency.
If you need help customising your fitness program during Ramadan or just want some advice on how to make it work, ClubQ is here to help with our 1-to-1 coaching! Our team understands the challenges and is ready to support you every step of the way. Keep moving, stay active, and make the most of this blessed month - spiritually and physically.
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