The Holy Month is a time for worship and self-reflection, it is a month of fasting and prayer to improve your relationship with God and with yourself. it is a busy time; trying to fit in your regular daily tasks along side prayers and family obligations, as well as trying to conserve energy and avoid dehydration. So how do you maintain your healthy lifestyle and workout schedule?
Post-Suhoor Sessions
If you choose to hit they gym in the morning, then your Suhoor should be eaten as close as possible to sunrise. Try to choose food that meets your specific needs for the day. Slow releasing complex carbohydrates and protein give you the energy you need as well as sufficient fluids and electrolytes.
Getting in a workout after sunrise means getting it done early when you have the most energy – just keep in mind that there is a long time before you are able to refuel, rehydrate, and recover.
Pre-Iftar Workouts
Potentially the best time to exercise during Ramadan is right before sunset, when you will have the opportunity to refuel and recover straight afterwards, but just keep in mind that this means working out with very little food or water in your body.
If you are going to work out at the end of the day before breaking your fast, try to restrict your activity levels throughout the day and limit your time outside to try and reduce the amount you sweat.
When you then break your fast post-workout make sure to include carbohydrate-rich foods and at least 20 g of high-quality protein as well as hydrating raw vegetables.
Post-Iftar Training
Hitting the gym 2 to 3 hours after breaking your fast gives you an opportunity to fuel and hydrate before, during, and after your session. Giving you the chance to adapt your meals to best support your workout.
During the Holy Month it is important to adapt your exercise routine and not try to push through as you would when eating regularly. Trying to find something that fits in with your other obligations and a shifted timetable can be difficult but that doesn’t mean it can’t be done.
It is not an advisable time of year to be trying new workouts, setting personal goals and records, in fact cardio and heavy weights aren’t recommended as your body isn’t functioning on its usual calorie and hydration intake.
