Don’t be afraid to train or work out during Ramadan. With specific timings and adequate refuelling of the body, there is no reason to stop.
Callum Esfahan, one of our expert Personal Trainers here at JD Gyms, has put together his TOP TIPS for maintaining fitness, muscle tone, and minimising a metabolic shutdown over Ramadan:
1) Prep and plan: Putting a plan together would be the first step to take. Time should be taken to ensure that you have a training/nutritional strategy in place to accommodate your goals/requirements.
2) Calorie target: Those that would like to maintain muscle, should ensure that enough calories are consumed between the break and start of fasting. On the flip side, Ramadan is a common time for over indulging, which could result in weight gain, so be mindful of the types and quantity of foods being eaten.
3) Break the fast well: Breaking the fast with easily digestible carbohydrates and protein would be a wise option, for example; whey protein and fruits are a great option. Whilst fatty foods would not be a good idea as they are digested slowly.
4) Re-hydrate smartly: Yes, water is a great source of re-hydration, but studies have suggested that other fluids such as; fruit juices and milk would be the smarter source of hydration. Milk for example contains great quality carbohydrates, sodium and protein. This combination is a great source of retaining fluids.
5) Space out: Be sure to space out meals in the time you have. Getting those calories in can prove tough, but space out the meals as best as you can to reap the benefits.
6) Supplement: The supplementation of casein could be considered. Casein is a slow digesting protein and would be a great option to have before the start of the fast.
7) Lift lower: If your usual work out includes lifting weights, you don’t have to stop during Ramadan, but my recommendation would to be to control the volume of sets and perhaps lower the intensity, whilst still getting the required stimulus from a decent amount of weight.
8) Cardio can go: Keep your cardio as steady as possible, over exertion can result in dehydration. But think to yourself, is cardio completely necessary during Ramadan? If your reason for cardio is weight loss / to burn calories, then it probably isn’t!
If you would like any further information or help on your fitness goals, speak to a JD Gyms Personal Trainer in club today.