Ramadan is the ninth month of the Islamic calendar, observed by Muslims worldwide as a month of fasting, prayer, reflection, and community. For those who like to work out and stay active, it is important to be mindful about how you approach exercise during this time.
The two best options are an early morning workout or working out in the evening just before sunset.
Morning workouts
If you choose to work out in the morning, wake before sunrise to get some fuel in your body. Prioritize carbs and protein. Keep your intensity lower than usual and lean a bit more into cardio. You may find working out in the morning leaves you hungrier throughout the day, which is one reason many opt for evening workouts.
Evening workouts
Working out in the evening just before it gets dark may be the better option if you have the choice — you’ll be able to fuel your body properly after the workout. After sunset, break the fast with something light and prioritize protein and carbs. Then after evening prayers, have your bigger meal. This will help with digestion after a day of fasting and help your muscles get the nutrients they need.
General guidance
With either option, make sure you are eating enough to fuel your workouts. Get enough carbs and protein. Just know that this month is probably not going to be a month where you set a PR — but it doesn’t mean you have to stop exercising altogether. It’s about keeping moving and staying healthy.
Ramadan Kareem!