Ramadan is the ninth month of the Islamic calendar,observed by Muslims worldwide as a month of fasting, prayer, reflection, and community. It began the evening of the 22nd and will continue through April 20th. Practicing Muslims will fast from sunrise to sunset each day. 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 would be an early morning workout or working out in the evening just before sunset. First, we’ll talk through how you may want to approach each of these options and then some overall nutrition guidance.
If you are choosing to work out in the morning, you will want to wake before sunrise to get some fuel in your body. Prioritize carbs and protein. Be sure to keep your intensity lower than usual in your workouts and lean a bit more into cardio. You may find working out in the morning will leave you even more hungry throughout the day. Because of this many opt for evening workouts. Additionally, the post-workout time is important for refueling the body to build and repair muscle. Not being able to eat after a morning workout may have its recovery downsides, but it is still doable.
The other option is to work out in the evening just before it gets dark. This may be the better option, if you have the choice, to make sure you are able to fuel your body properly after the workout. After sunset, you will want to break the fast with something light and prioritize protein and carbs. Then after evening prayers, you can have your bigger meal. This will help withdigestion after a day of fasting and help your muscles get the nutrients they need after a workout.
With either option, make sure you are eating enough to be able to fuel your workouts the next day. Get enough carbs and protein. Eating a couple of extra dates at night might not be a bad idea. Additionally, 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 more about keeping moving and staying healthy.
How are you adapting your exercise routine during Ramadan?