Johannesburg – Ramadan is a blessed month where people fast and try to better themselves spiritually and in all aspects of life. For some, it is a month that comes with the extra challenge as they try to maintain their fitness while fasting. Keeping the right gains is important during this blessed month.
While maintaining their fitness levels might be a goal for some, others want to maintain their body mass and the muscles they have acquired over the time prior to Ramadan. There might be those who have just begun a training regimen and want to continue without slacking. No matter which category you fall in, it is possible to achieve during Ramadan.
Naadhira Ally, a personal trainer, explained that one can fast and train while still maintaining their energy levels and not making the fast difficult for them.
“If we observe Ramadan correctly, it’s not that hard to stay fit or stay healthy. With regards to a gym routine, I would say it works better if you train just after sehri. That way you still have your energy … Knowing the intensity of our workouts by lessening reps or weights really does help in maintaining your physique while preserving the energy that we have.”
When to train and how often to train comes down to the individual themselves. Some prefer to train on an empty stomach, others don’t. It is important to listen to your body. According to Ally, those that fast intermittently normally train while they are fasting but focus on cardio. She, however, trains right after she breaks her fast.
“I prefer training after I break my fast because I feel like I have a little bit more energy and I don’t eat as much iftar time because I know I’m going to train.”
Although there’s no studies to prove when it is the best time to train, training before you break your fast is said to be good because there is not a lot of room for blood sugar to spike, and the foods you eat right after will be used to replenish nutrients. You will also be burning fat to gain energy while you are fasting. This is further helped by research which shows eating post workout supports muscle recovery and growth.
This is especially important for those that want to carry on their strength training. It is important for them to get enough calories and proteins in during sehri (night meal) as well as iftar (sunset meal) to ensure they have enough energy to train and to speed up muscle recovery after the workout.
For those that want to solely dedicate their time to Ramadan and are worried that it may take extremely long to recover their muscle growth after, Ally has quelled those fears.
“With muscle memory it will be there after Ramadan. You might not keep your shape or the muscle size but if you’re eating enough protein and the nutrients that your body requires, you’ll be able to pick up pretty well after Ramadan.”
This month is short so to make the best of it you need to plan. Clarify your goals, understand what you want and set realistic targets. One of the best times for cutting down fat and working out to tone your body is during this month.
As expressed before, when, and how often to workout is up to the individual. However, if you have been working out six days a week, then you can cut it down to three times a week and alternate days for the best results. As for the hours, exercise caution. If you were working out for an hour on regular days, then bringing it down to a half an hour session should be all right.
Sehri is the last time you will see food for some hours. It is important to eat the right types of food. A wholesome moderate meal with proteins, complex carbs, and healthy fat will ensure that you have enough energy throughout the day and keep you filled.
The next meal will be at iftar. This is an important meal as you need to recover your sugar levels, get back to normal and hydrate yourself. Eating fruits and dried fruits will give you a high amount of sugar for bursts of energy. A handful of dates is also an excellent choice to get that burst of energy you need. Top it all off with fresh juice, none of that store bought stuff, and milk, and water.
After taraweeh (the night prayers) it is important to get some food into your system. Supper will be your biggest meal for the day, so it is important to eat healthily and not just have a feast. A good dinner consists of complex carbs, proteins, dairy, healthy fats, and vegetables. This combination will help you curb your cravings, give you energy and help to heal your muscles.
Not all food is good though. Try to avoid fast food, processed food, fatty foods, spicy food, and sugary stuff. Yes, fatty foods include your savouries dunked in oil. These may taste great, but they will not help you achieve your goals.
Ramadan is a blessed month and a month to increase your spirituality and closeness to God. It doesn’t mean your gains have to decrease. Remember, looking after your body is also a form of worship. It may take you a few days to figure out what your routine should be but after that, it is smooth sailing.
Naadhira Ally on the Ashraf Garda Show speaking about keeping fit during Ramadan:
