Yusri Squatting at the Gauteng Powerlifting Champs
Johannesburg – Ramadan is a significant period in the Islamic calendar, as it marks the fasting period from dawn to dusk. During Ramadan, Muslims immerse themselves in various spiritual practices, often affecting their standard daily practices.
Particularly, this shift can substantially impact athletes’ and health enthusiasts’ fitness routines. Adjusting to the challenges of fasting throughout the day for 30 days necessitates carefully reassessing training and nutritional strategies.
Therefore, during this period, it becomes crucial for people like Powerlifter and Trainer Yusri Ally to balance sustainable training, ensure proper nutrition, and maintain performance levels while observing his religious commitments.
“My main objective with training during Ramadan has changed throughout the years,” Yusri reflected. “I’ve tried to keep everything the same in the hopes that I will see progress, but I’ve realised it’s not always a sustainable option, especially as time is a big limiting factor.”
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What is Your Training Schedule like During Ramadan?
During Ramadan, Yusri’s approach prioritises maintenance rather than striving for significant progress. He aims to sustain muscle mass, strength, and overall fitness levels while minimising the likelihood of injury or overexertion.
Referencing research findings, Yusri proposes that even minimal weekly workouts can produce considerable outcomes. However, he acknowledges that training at a high intensity, particularly while fasting, may not be advisable.
Considering the effects of fasting and the potential strain of training on the body, Yusri recommends prioritising low to moderate intensity exercises, which are safer and more sustainable in the long run.
“There is still a significant reduction in strength more from a cognitive standpoint as you are exhausted by the end of the day. It is very scary and overly risky to perform at a high level after fasting the whole day.”
Therefore, Yusri recommends adjusting your workout intensity according to how you feel each day, highlighting the importance of listening to your body’s cues. He suggests beginning Ramadan with lighter workouts and gradually increasing the difficulty as the month progresses.
The Importance of Eating Nutritiously in Ramadan
Our bodies are bound to undergo alterations in strength, muscle mass, and performance levels throughout the month. Nonetheless, proper nutrition, hydration, and adequate rest can mitigate these changes.
Yusri proposes maintaining proper nutrition and hydration influences our energy and performance levels during Ramadan. By emphasising the importance of nutritious meals and hydration during non-fasting periods, specifically at night and early morning, individuals can enhance their physical well-being and effectively prepare for training sessions.
“When I break my fast, I have a mixture of whey protein, fast-digesting carbs, and a litre of water,” Yusri explained. “I generally try to have half the water and half the whey and carb drinks before lifting, then sip on the rest throughout training, and this seems to make a huge difference and help.”
Furthermore, in addition to supplementation, Yusri stressed the effectiveness of consuming a well-rounded meal comprising proteins, carbohydrates, and vegetables. Such a meal provides sustained energy and positively impacts the following day’s actions.
For hydration, consuming ample electrolytes and water during Suhoor (the pre-dawn meal) and Iftar (the evening meal) is essential.
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When is the Best Time to Train in Ramadan?
The best time to exercise during Ramadan primarily depends on personal preferences, energy levels, and daily routines. Some may prefer to train before Suhoor, while others may find exercising more suitable during the day or after Iftar once their energy has been replenished.
“I’ve tried many strategies, but what I’ve found works best is training in the hour between Maghrib and Isha,” Yusri reflected. “I find training while fasting a bit risky, especially with powerlifting.”
The essential aspect of exercising during Ramadan is discovering a suitable time and regimen that conforms with individual commitments and objectives while also permitting sufficient nutrition and recovery.
That being said, it’s important not to hesitate in adjusting and altering our routines as needed. Remaining mindful of our bodies and mental state daily is crucial to maintaining our fitness levels throughout the sacred month.
