Ramadan Training Guide: Optimal Workouts During Fasting

Ideally, you want to finish your workout within 60 minutes of Iftar. For example, if Iftar is at 6:30 PM, then a 60-90 minute workout should ideally finish between 6:00-6:30 PM.

Advantages:

• Immediate refueling after workout
  
• Body is already in fat-burning mode
  
• Psychological motivation knowing food is minutes away
  

Disadvantages:

• Most depleted state (no food/water all day)
  
• Energy levels at their lowest
  
• Risk of dizziness or weakness
  

Break your fast with water and dates (a quick source of natural energy to get your blood pumping) and then work out.

Advantages:

• Hydrated and have some fuel
  
• Quick energy from dates
  
• Can control how much you eat before training
  

Disadvantages:

• Working out on a recently-filled stomach
  
• You may feel sluggish after eating
  
• Harder to motivate yourself to go to the gym
  
• Takes time away from family/social Iftar
  

Sleep early and wake up prior to Fajr, work out, then have your post-workout meal (Sahoor as well).

Advantages:

• Well-rested from sleep
  
• Post-workout meal (Sahoor) right after
  
• Quiet, cool time to train
  

Disadvantages:

• Requires waking up very early
  
• Disrupts sleep schedule
  
• Narrow time window before Fajr
  

Have your Sahoor meal, pray Fajr, and then work out for 60-90 minutes.

Advantages:

• Good sleep + Sahoor in your system
  
• Fresh energy in the morning
  
• Day feels productive early
  

Disadvantages:

• No post-workout nutrition until Iftar (12+ hours)
  
• Sweat/fluid loss cannot be replenished until Iftar
  

Tip: If you can sleep after training (a long nap), that would be ideal.

Hydration is critical during Ramadan. Research shows that body water deficits as small as 1-2% of body mass can impair both physical and cognitive performance (Maughan & Shirreffs, 2012).

Key recommendations:

• Rehydrate aggressively between Iftar and Sahoor: Aim to drink 150% of the fluid you lost during training to account for ongoing urination losses (Shephard, 2012).
  
• Divide your fluid intake: Spread your water consumption throughout the eating window rather than drinking large amounts at once. This reduces unnecessary losses through urination.
  
• Include electrolytes: Add sodium-rich foods or electrolyte drinks, especially after training. Sweat contains electrolytes that plain water cannot replace.
  
• Monitor your hydration status: Keep body water loss below 2% of body weight. If your urine is dark yellow before training, you may be starting dehydrated.
  

Protein intake is crucial during Ramadan to prevent muscle loss. Research suggests aiming for approximately 1.6g per kilogram of body weight daily, distributed across your eating window (Morton et al., 2018).

Key recommendations:

• Casein at Sahoor: Include slow-digesting protein sources like casein (found in dairy), cottage cheese, or Greek yogurt. Casein digests slowly and supplies your muscles with amino acids throughout the fasting hours (Burke et al., 2024).
  
• Fast-digesting protein at Iftar: After breaking your fast, prioritize quick-absorbing proteins like whey, eggs, or lean meats to kickstart muscle protein synthesis.
  
• Space your protein intake: During the eating window, try to consume protein every 3-4 hours rather than in one large meal (Malaysian Dietitians’ Association, 2024).
  

As mentioned in the Key Principles, carbohydrates retain water — approximately 3g of water per gram of glycogen stored (Olsson & Saltin, 1970). Strategic timing of different carb types maximizes this benefit.

At Sahoor (slow-digesting carbs):

• Oats, whole grain bread, sweet potatoes
  
• Brown rice, quinoa
  
• Fruits with fiber (apples, berries)
  

These provide sustained energy and help retain water throughout the fast.

At Iftar and post-workout (faster-digesting carbs):

• White rice, dates, ripe bananas
  
• White bread, potatoes
  
• Fruit juice (in moderation)
  

These replenish glycogen stores quickly after training. Note that dates, while often described as “quick energy,” actually have a low-to-medium glycemic index (GI 35-55 depending on variety), providing more sustained energy than pure sugar (Alkaabi et al., 2011).

Ramadan is a time for maintenance, not gains. Research consistently shows that high-level athletes can maintain performance during Ramadan when training, nutrition, and sleep are well-controlled (Trabelsi et al., 2020). However, this is not the month to chase personal records.

What to expect:

• You may experience slight decreases in body weight and body fat — this is normal
  
• Strength and muscle mass can be maintained with proper nutrition
  
• Some studies show reducing training volume by ~20% actually improves outcomes compared to maintaining normal volume (Chaouachi et al., 2009)
  

Practical mindset shifts:

• Focus on showing up rather than performance metrics
  
• Celebrate consistency over intensity
  
• Listen to your body — if you feel dizzy or weak, stop
  
• Remember: this is temporary. You can push harder after Ramadan