Ramadan is never meant to be an excuse for suspending exercise. You can work out in Ramadan and make the best out of it by taking those 4 aspects in consideration.
Even if for some people it’s better to work out before Iftar as they feel light, but health-wise, it’s always better to work out after Iftar. That’s because when you work out on empty stomach, this will lead to muscle breakdown and a rise in the catabolic hormone cortisol. Moreover, working out, while the body is in a dehydration state, causes significant decrease in strength. That’s why it’s even better to wait few hours after Iftar before exercising, so you have already taken a sufficient amount of water and fluids.
Since some people’s schedule might be tight for waiting some hours after Iftar, then we’re giving you 2 routines for doing a cardio workout. If you have the time you can do it shortly before Suhoor. You can drink water or any hydrating drink, wait for 30 minutes, and then do a moderate intensity workout like walking on a treadmill or yoga for 30-45 minutes.
Or if you have to work out shortly after Iftar, and then have a light Iftar, wait at least for 30-45 minutes, and do a high intensity cardio workout like running. Just 10 minutes can have great results in burning fats and preserving muscles.
An important thing also is that during working out you should remember to inhale from your nose and exhale from your mouth as this will avoid dehydration.
This is probably an important aspect to take care for exercising especially in Ramadan where drinking is limited to some hours. It’s important to drink even more than 8 glasses especially in hot days. You compensate some of them with eating watery vegetables and fruits; they have a good result since they stay in the intestines for a longer time.
2 nutrients, 1 to take, and the 2nd to avoid!
For being able to exercise efficiently in Ramadan, you have to keep a good intake of protein. Include foods rich in protein in both your Iftar and Suhoor meals. It’s always better to rely on protein from food, not a protein shake because protein in food is absorbed slower, so the body will benefit from it more.
The nutrient to avoid is salty food as it will dehydrate your body. It’s not just about balancing the amount you add to food, but to pay attention to hidden salt like that in canned tomato paste and ready -made soups.