How to balance our fitness goals with the demands of fasting

Here are some tips to help you stay on track:

1. Follow a training program that suits you & suites your goals to stay on track.

2. Plan your workouts timing, such as before suhoor or before iftar. This will allow you to fuel your body with the nutrients needs to power through your workout. 

3. Stay hydrated: during non-fasting hours, make sure you drink plenty of water and electrolyte-rich fluids to stay hydrated. 

4. Avoid caffeine and sugary drinks as they can cause dehydration, and dehydration can cause fatigue, headaches, and muscle cramps.

5. Break your fast wisely: when you break your fast, start with water and a small snack like dates or a banana to gradually ease your body into eating again and avoid overeating or consuming large amounts of sugary or fatty foods. This can lead to sluggishness and tiredness. 

6. Plan your meals carefully: it’s essential to eat a healthy, balanced diet that includes complex carbohydrates, protein, and healthy fats. Make sure you’re eating foods that provide sustained energy throughout the day. 

7. Seek advice from a nutritionist & your coach if you’re unsure about how to adjust your training and nutrition during Ramadan.

Last but not least – listen to your body: 
It’s important to listen to your body and adjust your workouts accordingly.
If you feel tired or weak, remember to listen to your body, the ultimate goal of Ramadan is to focus on spiritual renewal, so don’t push yourself too hard if it doesn’t feel right.

Hope these tips will help you to #KeepTheRunsOn during the holy month of Ramadan and to reach your goals spiritually and physically.

By Fuad Naser, 530RUN

Posted on 2nd Apr 2023