A topical one in time for this Friday... For practising Muslims across the world, the period of fasting during Ramadan can be extremely challenging when it comes to training. So, knowing when to train during Ramadan, how to fuel & some other top tips on your sleep & wellbeing could be the difference between feeling defeated or coming out the other side in an even better condition.
How Ramadan impacts training
Fasting during the period of Ramadan can affect your entire routine & is a level of discipline I am always in awe of. During daylight hours, no foods or liquids can be consumed, water included. It’s only between sunset & dawn that anything is consumed, often in two main meals - one consumed at sunset named the Iftar, and one consumed prior to sunrise called the Suhoor. So, when it comes to training throughout Ramadan, energy balance is key.
The three ‘Ts’ of nutrition should come into play for anyone training during Ramadan:
Total - Paying attention to the food quality you’re taking on board once the fast is broken, as well as enough calories.
Type - Mainly your macronutrient breakdown in the two main meals. It’s also vital to ensure that hydration is maintained.
Timing - When you train in relation to eating windows can help to minimise any potential impact on performance.
What to eat during Ramadan
The fundamental rules of good nutrition still apply during Ramadan, they just need adapting the new schedule. For example, choosing carbohydrate-rich foods will help you maintain energy levels are supported. 6-8g carbs per kg body weight is ideal wherever possible. If you're struggling, try consuming liquid carbohydrates like energy gels, to make it achievable in the shorter time period. Protein also needs to be considered to ensure you hit your targets. 1.6-2.2g per kg body weight if you can.
Supplements are a great tool to hit those macro targets when time is short, so don't be shy (we have other articles on what to be taking, so get reading). Hydration can be supplemented with electrolytes too.
Should you change how you train?
We know that protein should be evenly distributed throughout the day, with some post-exercise. But this isn’t always possible during the short eating window. It’s therefore a good idea to adapt your training schedule to allow for this, training in the evening if possible. That way, your body is able to refuel / rehydrate as close to completing your workout as possible.
Finding sleep balance during Ramadan
Sleeping is always important, but timings of the Suhoor & Iftar, particularly in the northern hemisphere with longer daylight hours, can mean that normal sleeping schedules are interrupted. Many Muslims add an extra midday nap to account for a lack of sleep in the evening, but the studies still show that there is an overall decrease in total sleep time during Ramadan. To help counteract this, you should focus on sleep post-Iftar & awaken for Suhoor (as opposed to skipping it in favour of sleep) to ensure enough food can be taken on board. Using naps post workout (if your schedule allows) is a great way of kickstarting the repairing process too.
I hope this helps you take control of your nutrition & fitness throughout the coming weeks. Head over to our instagram for video help & easy, digestible content to boost your gains & your understanding!
Elliot Hutchinson // 23.02.2025
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