As for Ramadan, the approach is simple. After years of working out during Ramadan and coaching clients who had to work out during Ramadan, I believe I have nailed the holy grail for optimal training in Ramadan. Regardless of your goals, the following principles are key.
You have several options and all are effective and good as long as they don't contradict the above three guiding principles (Trabelsi, Khaled and Ammar, Achraf and Glenn, Jordan M. and Boukhris, Omar and Chamari, Karim and Chtourou, Hamdi, 2023, Aloui, Asma and Briki, Walid and Baklouti, Hamdi and Chtourou, Hamdi and Souissi, Nizar, 2024). Ranking them from best to least:
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:
Disadvantages:
Break your fast with water and dates (a quick source of natural energy to get your blood pumping) and then work out.
Advantages:
Disadvantages:
Sleep early and wake up prior to Fajr, work out, then have your post-workout meal (Sahoor as well).
Advantages:
Disadvantages:
Have your Sahoor meal, pray Fajr, and then work out for 60-90 minutes.
Advantages:
Disadvantages:
Tip: If you can sleep after training (a long nap), that would be ideal.
I personally do not recommend working out after Isha because that time is meant for sleeping and recovery. Research shows that exercise at night delays the circadian phase and melatonin secretion, making it harder to fall asleep (Lewis, Penny and Korf, Horst W. and Kalsbeek, Andries and Foster, Russell G., 2023, Chen, Xi and Wang, Xin and Li, Yanwei and Wang, Huanyu, 2023). Skip this time unless you have tested it and it works well for your body and schedule.
Obviously, you can try all of them and see what best fits your preference. The key is finding what works for your body and your schedule.
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, Ronald J. and Shirreffs, Susan M., 2012).
Key recommendations:
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, Robert W. and Murphy, Kevin T. and McKellar, Sean R. and Schoenfeld, Brad J. and Henselmans, Menno and Helms, Eric and Aragon, Alan A. and Devries, Michaela C. and Banfield, Laura and Krieger, James W. and Phillips, Stuart M., 2018).
Key recommendations:
As mentioned in the Key Principles, carbohydrates retain water — approximately 3g of water per gram of glycogen stored (Olsson, Karl-Erik and Saltin, Bengt, 1970). Strategic timing of different carb types maximizes this benefit.
At Sahoor (slow-digesting carbs):
These provide sustained energy and help retain water throughout the fast.
At Iftar and post-workout (faster-digesting carbs):
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, Juma M. and Al-Dabbagh, Bayan and Ahmad, Shakeel and Saadi, Hana F. and Gariballa, Salah and Al Ghazali, Abdu, 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, Khaled and Stannard, Stephen R. and Ghlissi, Zouheir and Maughan, Ronald J. and Kallel, Choumous and Jamoussi, Kamel and Bragazzi, Nicola Luigi and Chamari, Karim, 2020). However, this is not the month to chase personal records.
What to expect:
Practical mindset shifts:
Alkaabi, Juma M. and Al-Dabbagh, Bayan and Ahmad, Shakeel and Saadi, Hana F. and Gariballa, Salah and Al Ghazali, Abdu (2011). Glycemic indices of five varieties of dates in healthy and diabetic subjects, Nutrition Journal.
Aloui, Asma and Briki, Walid and Baklouti, Hamdi and Chtourou, Hamdi and Souissi, Nizar (2024). Effects of time-of-day resistance training on muscle strength, hormonal adaptations, and sleep quality during Ramadan fasting, Frontiers in Nutrition.
Burke, Daniel G. and Knechtges, Kyle and Neves, Rafael V. S. (2024). Exploring the Intersection of Bodybuilding and Ramadan: Strategies for Maintaining Muscle Mass and Performance During Fasting, Athenaeum Scientific Publishers.
Chaouachi, Anis and Leiper, John B. and Chtourou, Hamdi and Aziz, Abdul Rashid and Chamari, Karim (2009). Reducing Resistance Training Volume during Ramadan Improves Muscle Strength and Power in Football Players, International Journal of Sports Medicine.
Chen, Xi and Wang, Xin and Li, Yanwei and Wang, Huanyu (2023). Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: a systematic review, Chronobiology International.
Faris, Mo'ez Al-Islam E. and Jahrami, Haitham A. and Alhayki, Fatema A. and Alkhawaja, Noor A. and Ali, Ahmed M. and Aljeeb, Sara H. and Abdulghani, Ibrahim H. and BaHammam, Ahmed S. (2020). Sleep Quality and Performance in Professional Athletes Fasting during the Month of Ramadan, International Journal of Environmental Research and Public Health.
King, Reuben F. G. J. and Jones, Benjamin and O'Hara, John P. (2023). Muscle Glycogen Assessment and Relationship with Body Hydration Status: A Narrative Review, Nutrients.
Lewis, Penny and Korf, Horst W. and Kalsbeek, Andries and Foster, Russell G. (2023). Effects of exercise on circadian rhythms in humans, Journal of Physiology.
{Malaysian Dietitians' Association} (2024). Strategies to Maintain Athletic Performance during Ramadan.
Maughan, Ronald J. and Shirreffs, Susan M. (2012). Hydration and performance during Ramadan, Journal of Sports Sciences.
Morton, Robert W. and Murphy, Kevin T. and McKellar, Sean R. and Schoenfeld, Brad J. and Henselmans, Menno and Helms, Eric and Aragon, Alan A. and Devries, Michaela C. and Banfield, Laura and Krieger, James W. and Phillips, Stuart M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults, British Journal of Sports Medicine.
Olsson, Karl-Erik and Saltin, Bengt (1970). Variation in total body water with muscle glycogen changes in man, Acta Physiologica Scandinavica.
Shephard, Roy J. (2012). Achieving optimum sports performance during Ramadan: some practical recommendations, Journal of Sports Sciences.
Trabelsi, Khaled and Ammar, Achraf and Boukhris, Omar and Glenn, Jordan M. and Bott, Nick and Stannard, Stephen R. and Chtourou, Hamdi and Bragazzi, Nicola Luigi and Sahnoun, Zouhair (2022). Does observance of Ramadan affect sleep in athletes and physically active individuals? A systematic review and meta-analysis, Journal of Sleep Research.
Trabelsi, Khaled and Ammar, Achraf and Glenn, Jordan M. and Boukhris, Omar and Chamari, Karim and Chtourou, Hamdi (2023). Timing of Resistance Training During Ramadan Fasting and Its Effects on Muscle Strength and Hypertrophy, International Journal of Sports Physiology and Performance.
Trabelsi, Khaled and Stannard, Stephen R. and Ghlissi, Zouheir and Maughan, Ronald J. and Kallel, Choumous and Jamoussi, Kamel and Bragazzi, Nicola Luigi and Chamari, Karim (2020). Effects of Ramadan Fasting on Physical Performance: A Systematic Review with Meta-analysis, Sports Medicine.
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