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The 4 Best Times to Workout During Ramadan
The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.
During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.
If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.
Below I'll give you some of the pros and cons of each time with tips to optimise your session.
How to optimise your workout during Ramadan
Training just before Iftar (fasted state)
It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.
There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.
Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.
Training after Iftar
Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.
Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.
Training at night
Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.
Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.
Training before Suhoor
Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.
Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.
Closing thoughts
Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.
During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.
If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.
Below I'll give you some of the pros and cons of each time with tips to optimise your session.
How to optimise your workout during Ramadan
Training just before Iftar (fasted state)
It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.
There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.
Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.
Training after Iftar
Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.
Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.
Training at night
Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.
Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.
Training before Suhoor
Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.
Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.
Closing thoughts
Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.
During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.
If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.
Below I'll give you some of the pros and cons of each time with tips to optimise your session.
How to optimise your workout during Ramadan
Training just before Iftar (fasted state)
It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.
There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.
Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.
Training after Iftar
Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.
Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.
Training at night
Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.
Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.
Training before Suhoor
Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.
Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.
Closing thoughts
Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.
During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.
If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.
Below I'll give you some of the pros and cons of each time with tips to optimise your session.
How to optimise your workout during Ramadan
Training just before Iftar (fasted state)
It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.
There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.
Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.
Training after Iftar
Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.
Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.
Training at night
Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.
Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.
Training before Suhoor
Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.
Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.
Closing thoughts
Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
The best time to train during Ramadan may vary depending on personal preferences and circumstances. However, many Muslim athletes train outside fasting hours before sunrise or after sunset. This allows them to stay hydrated and fuelled with proper nutrition before and after training.
During Ramadan, if you want to do a typical CrossFit workout, the best times to train are before Suhoor (the pre-dawn meal) and after Iftar (the evening meal). These times are optimal because they allow you to fuel up on energy and hydration before training or replenish your body after training. It's also important to listen to your body and not push yourself too hard, especially during fasting.
If you are happy to adjust your training intensity, starting your workout before Iftar can be a good option.
Below I'll give you some of the pros and cons of each time with tips to optimise your session.
How to optimise your workout during Ramadan
Training just before Iftar (fasted state)
It has been demonstrated that resistance training (weight lifting) in a fasted state affects the post-workout anabolic response to weight training more favourably than training after a fed state, but only when a carbohydrate/protein/leucine mixture is ingested following a heavy resistance training session.
There is an ample amount of evidence that ingestion of protein after exercise will stimulate net muscle protein synthesis. This begs the question as to whether the daytime resistance training during Ramadan (i.e. fasted state training), might accelerate adaptations to training and ultimately result in increasing muscle mass, although the risk of dehydration and hypoglycemia may be increased.
Tip: Time your workout so you finish just around Iftar and can immediately rehydrate with a post-workout shake that contains a mix of carbs and protein.
Training after Iftar
Training just after Iftar can be a good option for Muslim athletes who want to refuel their bodies with nutrients and hydration after a day of fasting. This allows them to train with more energy and less risk of dehydration or hypoglycaemia. However, it's important to remember that the body may still be digesting the food from Iftar, so it's recommended to wait at least 1-2 hours after eating before starting a workout.
Tip: Choose easy digestible food to break your fast. If you want to exercise with more intensity then this is probably the best time for it.
Training at night
Training late at night, around 10-11 pm, can be a good option for Muslim athletes who want to prevent dehydration, hypoglycaemia, and possible drops in performance during fasting hours. However, it's important to keep in mind that training late at night may interfere with sleep schedules and disrupt circadian rhythms, which can have a negative impact on overall health and performance. Additionally, training too close to bedtime may affect the quality of sleep.
Tip: Stick to lifting weights and keep intensity moderate to low. This will allow you to fall asleep more easily.
Training before Suhoor
Training before Suhoor can be a good option for Muslim athletes who want to start their day with a workout and have ample time to refuel and rehydrate before the fast begins. This allows them to train with energy and focus, without the risk of dehydration or hypoglycaemia during the workout. However, it's important to keep in mind that waking up early and training in the morning may not be suitable for everyone's schedule.
Tip: Wake up early enough to allow ample time for a light pre-workout meal and hydration. Focus on low to moderate-intensity workouts such as cardio or mobility exercises to avoid excessive fatigue during the day.
Closing thoughts
Remember to stay hydrated, eat nutritious foods during non-fasting hours, and get enough rest to support your body during this holy month!
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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