Ramadan is one of the most sacred months in the lives of Muslims. For as long as I can remember my parents, (may Allah bless them), have ensured we practice properly. So, the first thing I want to address is the reason why Muslims fast.
During the month of Ramadan, Muslims sacrifice food/water and remain hungry and thirsty all day. Kind of bizarre, right? Well, the purpose of this is to grow spiritually and get closer to Allah. The vision of Ramadan is to transform ourselves into a better Muslim. Fasting is one of the five pillars of Islam. Prophet Muhammad (PBUH) claims fasting is a shield that protects the followers against sin and lustful desires.
During the fasting days, eating patterns are altered to Suhoor predawn meal and Iftar sunset meal. Along with two meals a day, during the day you are to abstain from drinking water or taking any form of supplementation.
In the holy Quran, it is mentioned that “He whose thirst is completely quenched- the door of paradise awaits.” Fasting is meant to bring worshippers closer to God through remembrance, reflection, and sacrifice.
Fasting is a requirement in Islam to help Muslims reset the mind, body, and soul. Muslims are expected to show self-control and grow deeper spirituality during Ramadan. Fasting is recommended for the healthy individual so if you are chronically ill, pregnant, nursing, on active menstrual cycles and if traveling, you are to withhold fasting until healthy. Patients with chronic heart disease, cancer, ulcers, kidney disease, and diabetes should consult with their healthcare professional.
As a professional, one of the biggest questions I receive from individuals is, “How can I work out and eat properly while fasting?” Most people try to utilize the month of Ramadan as a month to lose weight well others try to use it as a way to maintain. The strategies I will share will help guide you to the best gains during the month of Ramadan. Before we target a goal for weight or physical appearance let us make sure we are maximizing nutrient uptake and maintaining proper hydration. The biggest mistake we can make is not having a plan, if you do not plan you will set yourself up for failure.
During the month you become very dehydrated at rest and if you decide to perform aerobic exercise you will have higher levels of dehydration. During Ramadan, it is recommended that cardio be limited to 2-3x a week at most to help preserve as much lean muscle tissue as possible. The main metabolic fuel source for our function is mainly fat, so our goal will be to maximize metabolism; although our metabolism will be slower secondary to less frequent meals, we are going to be able to preserve and enhance lean mass.
Weight training can be incorporated in the appropriate times and days. Research shows weight training 3-4x a week is a sufficient amount during the month and in general. Ramadan is a time where our body is experiencing a lot of change daily because of the lack of food. If you are adjusting to the changes well sometimes taking a rest day is just as beneficial to workout days.
In 2013 new research was done for individuals who competed in bodybuilding competitions. You are looking at the leanest, aesthetic pleasing figures in the industry. In the research study what was compared was a body mass and body fat percentage between the FAST and FED period. In their work, it was demonstrated that resistance training in a fasted state affects the post-workout anabolic response to weight training more favorably than training after a fed-state. The benefits were significant only if the workout was followed up with a carbohydrate/protein/leucine mix.
I recommend any of the protein supplements that contain 2.5g of leucine, most of us will benefit from two scoops, giving us 5g which is what research says to be most impactful. There are tons of evidence that consuming protein after exercise will stimulate protein synthesis. You can also try supplements like casein or slow-digesting protein, I used Allmax Hexapro protein which takes up to 8 hours breakdown, also purchasable at Ares. This now brings the question can you train during the day during Ramadan in a fasted state?
The benefits of increasing muscle mass do exist with fasted training; however, the risk of dehydration and hypoglycemia may increase. The evidence is there-you can train and still make progress, but this is where nutrition and hydration come into play. Before we explore nutrition let’s talk about the best time to do weight training from what new research shows.
First and foremost, if you are not eating properly and hydrating properly when you are out of the fasting stage, you may not want to weight training fasted as you can increase the catabolic hormone cortisol. From my personal research, I found the best time to train is one before Sahoor, immediately before iftar (1 hour) or after iftar before Taraweeh prayer and lastly after Taraweeh. So for those who question before iftar, remember research shows fasted training can be beneficial so if you train fasted an hour later it’s time to break the fast or eat for suhoor you can immediately consume adequate carbohydrates/protein and leucine, protein shake, I go with AllMax protein.
The other times you are working out with water and food in your system so no major issues, however, just make sure you avoid the binge in iftar. For weight training, it is recommended that you aim for 2-3 sets of an exercise and 10-15 repetitions with moderate weight and an RPE between 6-8 scaled out of 10. For individuals interested in weight loss to maximize fat loss performing cardiovascular fasted, suhoor has been the most beneficial. If you can wake up at 3-3:30am and do cardio great, because then you are able to hydrate and replenish in suhoor. Remember during this time keeping your training routine simple is the best. Do not be adventurous as again our body needs time to adapt and some of us take longer for adaptation and next thing you know the month is already over.
Let’s talk about nutrition!
The first thing I want to touch base on is hydration, as becoming dehydrated is very common during Ramadan. Fluid balance is very important, and it is recommended that we have a minimum of 1-1.5 liters of water after iftar before sleep. In the morning, it may be hard to consume so much so aim for at least 32ounces of water. During Ramadan, avoiding caffeine can be beneficial as it is a diuretic. Consuming excessive salty food and even sweets is not recommended because it can increase dehydration. Our goal to be as smart as possible with fluid consumption as the more hydrated the better.
Suhoor/Iftar Meals:
The focus on the meal should be drinking water, eating a balance of carbohydrates and essential fat, this is nothing new to daily life. I often have clients who binge eat, forget the essentials and now we are loaded on samosas and pastries. The essential foods we require especially the good fats have many fats burning and muscle building properties. It is important to realize this is not the time for binging on the unhealthy options as they only lead to the opposite of what we want fat increase and dehydration.
Sahoor (The Pre-Dawn) Meal Ideas:
Hydration is key – a minimum of 32 ounces
Protein: eggs, chicken, turkey, beef, protein shakes
Carbohydrates: cream of wheat, oatmeal, whole grain roti, bananas, dates, veggies
Fat: olive oil, flaxseed oil, avocado, peanut butter,
It is also important to take a solid multi-vitamin and right now because of COVID 19 maybe some extra vitamin C. In my previous immunity article, I discussed those purchases so head over and read that if you have not.
Iftar (Dusk) Meal Ideas:
Hydration is key – a minimum of 1 liter
Protein: eggs, chicken, turkey, beef, fish, protein shakes,
Carbohydrates: cream of wheat, bread, samosa, whole grain roti, bananas, dates, veggies
Fat: olive oil, flaxseed oil, avocado, peanut butter,
Feel free to indulge in a favorite treat here but again moderation
It is also important to take a solid multi-vitamin and right now because of COVID 19 maybe some extra vitamin C. In my previous immunity article, I discussed those purchases so head over and read that if you have not.
Five healthy foods:
Dates– They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
Raw, Unfiltered Honey – This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily.
Fish – Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things.
Figs – They contain key minerals such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are alkaline food which means they help balance the Ph of the body making it less acidic.
Olive Oil– Contains Omega 9 or oleic fatty acids. It has been shown to increase good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects.
These are the fundamentals and basics exercise and nutrition. It is very important to understand the basics before you go into the details. During the Month of Ramadan anyone seeking more advice and help receives it from me, for free. This means anyone, not just those who are fasting, it is a time where Muslims better themselves and give back. If you have specific questions or require more help let me know.
Ramadan Mubarak! Keep me in your prayers.
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