If you’re going to be fasting and also sticking to your normal fitness routine during Ramadan, we admire you. Ramadan can put a lot of strain on those of us only eating when the sun goes down. Exercise and good nutrition are difficult to maintain during the Holy Month, a time when dehydration, decreased muscle mass and weight gain are common among people who fast.
If you want to improve your health and fitness, Ramadan can be something of a metabolic minefield, says Corey Oliver, owner and founder of Original Fitness Co, but there are workouts you can do to stay in shape. ‘A lot of stress is put on the body and mind during this month,’ he says. ‘As much damage limitation needs to be put into action as soon as possible so as to not suffer severe health-related problems during and after. This is especially true when the Holy Month falls during summer because daylight hours are close to their peak.
‘Daytime life moves at a slower pace during Ramadan and then completely changes at night when Muslims break their fast. Once they begin eating and being sociable with friends and family, people generally feel more energetic.’
Ramadan should not be used as an excuse to take a break from exercising, according to Corey. ‘It’s extremely important you do some form of physical activity over the next few weeks,’ he says. ‘Without it, and in the absence of a regular eating pattern, your metabolism will gradually slow down and your body will not operate at its optimum level.’
But with your body clock completely thrown, when should you exercise? ‘The ideal time is either very early in the morning after your last meal before fasting, or after sunset following your first meal,’ says Corey. ‘This will give your metabolism some normality.
‘Exercise should be kept to a minimum. Aim for 45 minutes of high-intensity work. Ramadan should be more about maintaining muscle rather than muscle growth.’
Given the fast-and-feast nature of the Holy Month, a diet that supports an active lifestyle is probably the toughest challenge. But it is water, rather than food, that is the secret to staying fit.
‘Once the sun sets and you are allowed to drink, your focus should be hydration,’ Corey says. ‘This is the key to your metabolism surviving the month’s physiological stress.
‘Your daily target should be three to five litres of water, but this depends on your exertion levels. Eat four or five small meals during the post-fast period, which should be enough for maintenance, or, for people with very high metabolisms, could even be a minor improvement.
‘Eat a large pre-fast meal before sunrise, then break the fast when the sun goes down. Eat again at about 9.30pm and finally have a pre-bedtime meal at 11.30pm. This is by no means ideal, but it helps to maintain some normality.’
Without much control over when you’ll refuel, you should show discipline when choosing what to eat, says Corey.
‘Ensure meals contain easily digestible protein and, depending upon your body composition goals, some complex carbohydrates and essential fats,’ he says. ‘Follow an intense workout with a natural whey or soya-based shake with essential fats, a piece of fruit and a handful of nuts.
‘Eat something wholesome such as eggs, grilled vegetables, wholemeal toast and coffee, then go straight into your workout. But not everyone could digest that much food and then train at that intensity. Do what suits your body.’
Original Fitness Co. offers a variety of fitness classes and nutritional advice. Prices vary. Check the website for details www.originalfitnessco.com.
