The month of Ramadan commences this weekend, for practising Muslims this means no food or fluid consumption between sunrise and sunset for the next 29 or 30 days.

Muslims who regularly attend the gym or participate in rigorous physical activities face an added challenge during Ramadan, of deciding when it is best to train, what training to partake in and what type of food to consume to be prepare them and help them recover from exercise.

Over the last decade numerous studies exploring the effects of fasting on the body while continuing to participate in an training regime reveal that participating in Ramadan will not necessarily hinder a person’s training goals. These studies looked at how both professional and recreational athletes optimised their training while participating in Ramadan. This newsletter summarises some key recommendations from these studies that you can apply to your training .

 

1 Attempt to train either after you break your fast, immediately after sahor or an hour before iftar

Training after iftar (the breaking of the fast) is the most ideal time to train from a physiological perspective as it allows for food and fluid intervention. If you are going to train at this time be careful not to overindulge for over hydrate before training as this can impact performance. Breaking your fast on a whey protein shake, a handful of almonds and a piece of fruit or date will help fuel your workouts and avoid gastrointestinal discomfort.

If training post-iftar is not an option consider training immediately after sahor (the sunrise meal) when you are fed and hydrated, the downside to this is there is no opportunity to rehydrate and refuel during or immediately after your training.

The third option is to train before the breaking of the fast, this allows to refuel and rehydrate during that key window post workout, however this is also the time when you are going to be the least hydrated and therefore most susceptible to injury.

 

2 Avoid training too late in the evening

Training too late in the evening can interfere with the quality of your sleep. Aim to have your training session completed at least three hours before you plan on going to bed to maximise your chances of achieving a quality sleep and optimise your recovery.

 

3 Aim for a 45-60 minute workout

If you are training while fasting, a long workout will increase the risk of dehydration and in turn sustaining injury, if you are training after the breaking of your fast training too long will start to feed into that three hour pre-sleep window. Keep your workouts tight, traditional power lifting workouts such as Strong Lifts 5×5 are ideal as they fit into the time window and hit all your major muscle groups, this style of workout is also less likely to result in dehydration if performed during fasting hours.

4 Ensure your total energy intake matches your goals

If your health goal is fat loss, participating in Ramadan should not hinder your progress as long as you ensure you have created a calorie deficit. Your body becomes more efficient as using fat as a fuel source after a period of fasting, so providing you do not overindulge during feasting hours, fasting is more likely to boost your progress.

Putting on size while participating in Ramadan is also possible providing your energy intake is adequate. If you are attempting to bulk while fasting make sure to keep your calories up. For those attempting to gain weight opt for calorie dense foods such as nuts, and consume smoothies in the morning and after training if possible, fluids are digested faster than solids and this can be a convenient way to get your calories up.

5 Get Enough Sleep

Strength adaptations occur during recovery, not during your training session. There are two key elements to recovery, nutrition and rest. The majority of adults require 6-7 hours of undisrupted sleep each evening, during Ramadan achieving this can be difficult as consuming the morning meal often  requires being awake for an extra 45-90 minutes. If possible take a 30-60 minute nap in the middle of the day to help limit fatigue.

6 Replace fluids and electrolytes during feasting hours

Aim to drink 600ml of water an hour between breaking your fast and going to bed, pace yourself when drinking water, take small sips particularly when you first break your fast as your electrolyte stores are diminished after a day of fasting and drinking too much water may throw out the vital hydrogen-sodium balance.

Consuming some extra sodium as well as fluid during the morning meal will also assist in hydration and electrolyte balance throughout the day, drink no more than one litre of water during your morning meal and before to drink it gradually.

7 Consume slow digesting proteins and carbohydrates during the sahor (morning meal)

During the early morning meal consuming slow digesting proteins and carbohydrates will assist with your energy levels and recovery throughout the day. Consuming slow releasing carbohydrates such as oats, rye breads, quinoa and basmati rice will result in a slow release of glucose to keep your energy in check during fasting hours. Slow releasing proteins which are found in dairy products, nut butters, meat, fish and casein powder will help maintain your protein balance throughout the day.

8 Stick to a healthy diet

Studies show a surprisingly high percentage of people participating in Ramadan put on weight during the month, this is usually due to overindulging during the feasting hours. While occasional indulgences can be healthy, it is important not to use Ramadan as an excuse to indulge in high sugar and high fat meals, while increasing your carbohydrate intake for Ramadan in order to better cope with prolonged periods without food or fluid might be advisable, over indulging is no healthier in Ramadan than it is any other time of the year.