1. Suhoor Should Include Denser Foods And Protein
Suhoor (pre-dawn meal) is essential during Ramadan, and should not be skipped. Without it, fasting time between Suhoor and Iftar (evening meal) is prolonged. Ideally, it should be a high density meal with foods such as eggs, beans and fish. These foods are higher in protein, which will help sustain you more efficiently than carbohydrates. Empty calories, such as white rice and bread should not take up a sizeable portion of your meals. A good rule to follow is to fill half of your plate with vegetables, with a quarter of the plate left for both starchy carbohydrates and proteins.
2. Change Your Fitness Goals
Whatever your current fitness goal is, whether it be loosing weight or getting toned, should be put on hold during Ramadan. Instead, focus on maintaining your current condition and weight. Rather than overworking yourself and moving backwards, it would be best to maintain your progress for the duration of Ramadan.
3. Avoid Caffeine
Caffeine is a known diuretic, which increases the need to urinate. It is important to conserve water to remain hydrated during the day, so avoiding beverages such as coffee and tea would be best. Although it might be tempting to drink a mug of coffee to remain alert during Suhoor, it’ll do more harm than good in the long run.
4. Drink Plenty of Water
You can’t depend on your body’s natural thirst indicator while fasting. You should intake eight glasses of water preemptively to avoid dehydration until Iftar. Make sure to drink even if you are not thirsty! Avoid beverages that are high in sugar, such as soda, which will only serve to dehydrate you.
5. Consistent, Small Workouts
Once again, you should avoid overworking yourself during fasting. However, to maintain your fitness goals, a twenty-minute walk is a suitable option for your daily fitness routine. Low impact classes such as yoga, Pilates or balance classes are things to consider as well. This way the transition back into your normal fitness schedule will go more smoothly.
6. Avoid Evening Feasts
Iftar should not be treated as a time to over eat excessive amounts of delicacies. It should be well-balanced and nutritious to sustain you until your next meal. It is important to keep the nutrition of the foods you are eating in mind, rather than the amount of calories you are in taking.
7. Merge Cardio And Resistance Training
If you feel that your energy reserve is limited, it would be best to undergo resistance circuit training. 3-6 exercises in quick succession can help burn a greater amount of calories in a shorter amount of time. Remember that you should not allow prolonged periods of rest between sets in order to maximize the workout.
8. Talk to Your Doctor
Consider speaking to your doctor about a suitable multi vitamin. Taking one of these vitamins will help provide essential nutrients for your body that might otherwise be neglected during your period of fasting.
9. Keep it Healthy
Serving fresh fruits and other healthier alternatives for dessert is beneficial to you and your family. Hydration will also be less of an issue, since watermelon and other foods of the like can help replenish your supply of water.
10. Limit The Heat
During the warmest parts of the day, it is best to remain resting in a cool and comfortable area to avoid water loss and over heating. One should retain water and prevent unecessary energy expenditure when possible.
11. Work Out When it’s Right For You
It might be hard to find time for exercise, but should you choose to do so, you should select the time frame in which you have he most energy. Consider waking twenty minutes early to have a light workout and then eat immediately afterwards. Your periods of high energy might differ, so pay attention to your energy levels during the day and determine the ideal time for your fitness routine.