How to train in Ramadan ?

How to Train in the Month of Ramadan:

Ramadan is a holy month for Muslims, during which they fast from dawn to sunset. Fasting can have various effects on the body, such as dehydration, fatigue, and reduced energy levels. However, fasting does not mean that you have to stop exercising or lose your fitness goals. In fact, training during ramadan can have many benefits, such as improving your mood, metabolism, and immunity. The key is to adjust your training and nutrition according to your needs and preferences. In this article, we will share some tips on how to train in the month of ramadan, and what to eat before and after your workouts.


When to Train in the Month of Ramadan:

The best time to train in the month of ramadan depends on your schedule, goals, and personal preference. There are three main options:


- Before suhoor (pre-dawn meal): This is a good option if you want to train fasted, which may help you burn more fat and boost your growth hormone levels. However, you need to make sure that you drink enough water and eat a balanced meal after your workout, and that you get enough sleep before your next fast.

- After iftar (breaking of the fast): This is a good option if you want to train fed, which may help you perform better and recover faster. However, you need to make sure that you don't overeat or drink too much before your workout, and that you eat a high-protein snack after your workout, and that you don't stay up too late.

- Between iftar and taraweeh (night prayers): This is a good option if you want to train after digesting your food, which may help you avoid stomach discomfort and cramps. However, you need to make sure that you don't train too close to your bedtime, and that you eat a light meal after your workout, and that you don't miss your prayers.


How to Train in the Month of Ramadan:

The type and intensity of your training in the month of ramadan should be based on your fitness level, goals, and tolerance. Here are some general guidelines:


- Lower your volume and frequency: You don't need to train every day or do long and exhausting workouts. Aim for 3 to 4 sessions per week, and keep them short and sweet, around 30 to 45 minutes. Focus on quality over quantity, and listen to your body.

- Focus on strength and maintenance: You don't need to chase new personal records or gain muscle mass. Aim for maintaining your strength and muscle mass, and avoid losing too much weight. Focus on compound exercises, such as squats, deadlifts, bench press, and rows, and use moderate weights and reps, around 70 to 80% of your 1RM and 6 to 12 reps per set.

- Avoid high-intensity cardio: You don't need to do sprinting, HIIT, or circuit training. These types of cardio can dehydrate you, spike your cortisol levels, and interfere with your recovery. Instead, opt for low-intensity cardio, such as walking, jogging, cycling, or swimming, and do it for 20 to 30 minutes, preferably after your strength training or on your rest days.


What to Eat in the Month of Ramadan

The quality and quantity of your nutrition in the month of ramadan are crucial for your health, performance, and recovery. Here are some tips on what to eat before and after your workouts:


- Before your workout: You need to hydrate yourself and fuel your muscles. Drink at least 500 ml of water, and eat a balanced meal that contains complex carbohydrates, lean protein, and healthy fats, such as oats, eggs, nuts, fruits, and yogurt. Avoid foods that are spicy, fried, salty, or sugary, as they can cause indigestion, thirst, or inflammation.

- After your workout: You need to rehydrate yourself and replenish your muscles. Drink at least 500 ml of water, and eat a high-protein snack that contains fast-digesting carbohydrates, such as whey protein, dates, bananas, or honey. Avoid foods that are high in fat or fiber, as they can slow down your digestion and absorption.


I hope you liked this article. If you have any feedback or questions, please let me know. 😊.

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