Ramadan can be a difficult time to stay on track with your health and fitness goals. low energy due to fasting can impact on your workouts, sleeping in may lead to skipping Suhoor, and avoiding overeating at Iftar can be difficult, especially after a long day when hunger is high.
Try these nutrition tips to maintain your energy levels and feel your best while fasting.
At Iftar, once you have broken your fast, start by drinking water and having a hydrating snack such as fruit, soup, or yogurt. This helps to quench your thirst and prepares your body for digestion, allowing you to enjoy your meal to the fullest. Staying well-hydrated also helps regulate hunger signals, preventing overeating. Aim for at least 8-10 glasses of water between Iftar and Suhoor to stay hydrated throughout the day. A good way to do this is to take a large bottle of water to bed and aim to finish it before sunrise!
Start the day right by choosing a balanced meal at Suhoor to provide a steady release of energy and prevent energy crashes. Include a source of protein, fibre, and healthy fats, along with water and hydrating foods such as fruit and vegetables. Avoid salt and caffeine, which can lead to dehydration, and excessive refined sugar, which can cause energy slumps by midday.
Some examples include:
- Protein: Eggs, Greek yoghurt, cottage cheese, lean meats or plant-based options like lentils and tofu.
- Fibre: Whole grains such as oats, whole wheat bread, and brown rice, as well as chia seeds, flaxseeds, and legumes, help keep you fuller for longer and aid digestion.
- Healthy Fats: Nuts, avocado, olive oil and nut butter provide sustained energy.
- Hydrating Foods: Fruits and vegetables like cucumbers, oranges and melon help prevent dehydration.
Eating more of the right foods makes it less likely that you will fill up on less nutritious options later in the day.
Make it count: A shorter eating window means fewer opportunities to provide your body with essential nutrition. Treat Suhoor and Iftar as chances to fuel yourself with nourishing foods. Opt for nutrient-dense options high in healthy fats, vitamins, and minerals, and avoid too many ‘empty’ calories. These are foods that may be high in calories but low in nutrients, such as sweets, crisps and sugary desserts. Where possible, limit refined sugar, fried foods and excessive caffeine, which only provide short-term energy.
Enjoy yourself: Ramadan is a time for gratitude, family, and reflection, and food plays a big role in this. Take your time with meals, enjoy the tastes, textures, and aromas, and eat slowly to fully appreciate them. Remember, food is for nourishment, but also for enjoyment, connection, and comfort.
Exercising During Ramadan
Exercise is essential for both mental and physical health; staying active can help reduce the risk of chronic conditions such as depression, heart disease, and high blood pressure. This Ramadan, fasting doesn’t mean you have to skip your workouts altogether. Just make sensible adjustments to stay safe and fit. Exercising too intensely while fasting can leave you feeling tired, dehydrated and prone to injury, so listen to your body and try these tips to stay healthy and active.
Scale back your workouts Ramadan is not the time to aim for personal bests. Instead, use this period to deload if you are a seasoned exerciser or focus on lower-impact goals such as flexibility and mobility work.
Timing matters: Before Suhoor, some light stretches or Yoga with meditation can prepare your body and invigorate you for your day, without depleting you of hydration or energy. After Iftar, longer walks or lighter than usual resistance training can improve your mood and help with sleep- remember to include a snack containing protein and carbohydrates before bed if you do, as this will help to maintain your muscle mass and replenish stores for the following day.
Stay hydrated: This is especially important if you are doing high intensity workouts which lead to a lot of sweating (these might be best avoided during fasting) Rehydrate with lots of water and consider electrolyte containing drinks such as coconut water if you have had a particularly intensive session.
Walk : Keeping your step count high- somewhere around 10000 steps per day- can be particularly helpful for managing your weight during Ramadan. Walking is low impact, accessible and can increase your NEAT (non-exercise energy expenditure) without leaving you feeling burned out and exhausted. Although it might be tempting to walk less during fasting due to reduced energy levels, a short mid – day walk may actually boost your mood and alertness for the rest of the day.
Gym-Goers, Consider Your Protein Intake: Protein consumption is an important factor in the maintenance of muscle mass and no one wants to lose their hard earned gains. Although it is ideal to consume protein in several doses throughout the day, total protein consumption and consistent resistance training are the two most important factors when it comes to maintaining your muscle mass. Try to include a decent portion of protein in your pre and post fast meals and consider including a protein shake before bed or first thing in the morning if this goal is important to you!
Lighter weights sessions than your usual will still provide the muscle with the stimulus it needs to be maintained, so try not to worry too much!
ls are within reach—one delicious, balanced meal at a time.