Ramadan: Ways to adapt your workout while fasting
Fasting and planning to continue with sport and exercise during Ramadan?
With much of our energy coming from food sources, adapting your routine whilst observing Ramadan can enable you to continue enjoying physical exercise safely and comfortably.
1. Time Your Workouts Wisely
The optimum times to train fall just before or a few hours after breaking your fast, with food helping fuel your body either pre or post session. If you opt to train just before breaking your fast, we encourage you to keep this light, prioritising technique over intensity.
If you prefer to train after your meal, you may want to wait for this to digest for 1-2 hours before engaging in more intense levels of activity.
2. Modify Intensity
As your body is running on stored energy, avoid over-exerting yourself. You might want to focus more on holistic exercises such as stretching, mobility, yoga and walking. If you still plan to engage in higher intensity workouts, schedule these in after you’ve eaten to ensure your body is fuelled enough.
3. Hydrate Well
Drinking plenty of water between sunset and sunrise is highly advised, avoiding diuretics such as caffeine where possible. Electrolyte-rich fluids such as coconut water or sports drinks can help replenish lost minerals. Foods also contain water, including fruits, vegetables and soups!
4. Fuel Smart
When breaking your fast, focusing on slow-digesting carbs (brown rice, oats, whole grains), lean proteins (chicken, fish, tofu), and healthy fats (avocados, nuts, olive oil) can provide your body with longer lasting energy. Choosing a protein-rich Suhoor (pre-dawn meal) can help sustain energy levels throughout the day.
5. Listen to Your Body
It’s really important that you pay attention to your body, and rest when required. If you experience symptoms of dizziness, weakness or lightheadeness, pause or reduce the intensity of your workout.
Prioritising rest and recovery and ensuring you get enough sleep and minimize stress is recommended to keep your body happy.
