Staying on track during Ramadan can seem almost impossible, and many people completely pull back from exercise. Here are a few tips to help you exercise safely, maintain your progress and sustain good habits while respecting the observance of Ramadan:
Focus on slow and steady workouts
You could also use this time to work on something you’ve always wanted to be able to do, such as push-ups or pull-ups, to focus on important elements of fitness you’ve been neglecting, such as core work or mobility work, or to try out something new and lower in intensity than your usual training regimens, such as yoga or pilates.
Plan your workout timing
Your body will need hydration and nutrients, so I recommend training just after breaking your fast (with a light meal) or just before breaking your fast to replenish right after.
This smoothie will give you an energy boost without making you feel uncomfortably full
- 2 scoops whey protein powder (vanilla)
- 1/2 C coconut water
- 1/2 banana
- 1tsp nut butter of choice
- Ice cubes
- Blend & enjoy
Stay hydrated
Hydration is crucial, especially when you have limited opportunities to drink water. Consume plenty of water and fluid with electrolytes during non-fasting hours to support your general well-being and physical performance. Avoid caffeine where possible as this is a diuretic, causing the body to lose water faster and interfere with nutrient absorption.
Electrolyte-rich sources:
- Coconut water
- Sports drinks
- Electrolyte effervescents
- Rehidrate
High water content fruits & vegetables:
- Watermelon
- Oranges
- Blueberries
- Cucumbers
- Spinach
Focus on consuming high-fibre and protein-rich foods
It is important to focus on filling your plate with high-fibre starchy foods, protein-rich sources, and healthy fats. High-fibre foods are digested slowly and provide a slow release of energy and protein, keeping you full and avoiding muscle depletion. This combination will ensure stable blood glucose levels, controlling hunger the following day.
Fibre-rich foods to add to your plate:
- Oats
- Wholewheat grains
- Legumes
- Vegetables
- Seeds & nuts
Listen to your body
Be attentive to how your body is responding to fasting and training. It’s important to be mindful of your physical and mental well-being during this time, adjust your training accordingly and pull back on exercise where necessary.
Avoid exercising if you are feeling or experiencing any of the following:
- Dizziness and lightheadedness
- Nausea
- Muscle cramps
- Dark urine
- Fast heart rate
Remember to approach your training with flexibility and compassion for yourself, ensuring you don’t lose sight of the spiritual significance of your holy month. You can rest assured that your progress and all the work you have and will continue to put in throughout the year will not disappear in one month.
Ramadan Mubarak.