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The 4 Best Times to Workout During Ramadan
How to optimise your workouts
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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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
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
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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
One-Hour Workout: Revving Your Swim Engine
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