Written By: Kinkini Gupta | Published : March 6, 2025, 6:56 PM
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The Ramadan month is upon us and according to the traditions of this holy month, people are expected to follow a fasting schedule from dawn to dusk. This is followed by all men, women, children across the globe. But, how do you balance your meals, your work and you workout schedule simultaneously while fasting throughout the day?
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The best time to workout during the Ramadan month is before suhoor which is the pre-dawn meal or after iftar which is the breaking fast. Before suhoor begins, you can start your day with some light exercises like stretching, yoga and low-intensity workouts. This is the ideal time because your body is still hydrated. Another alternative is to workout after iftar. After iftar, you can do intense workouts like strength training, HIIT because this is right after eating a full meal. This is the time when your body has the most energy.
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The key during Ramadan is to fuel your body with nutrient-dense foods that help maintain your energy levels and muscle mass. During suhoor, eat complex carbs, protein, healthy fats and hydrate. This will provide sustained energy and satiety.
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Iftar is the time when people break their fast after dusk. During iftar, the first thing that you must do is hydrate with water or coconut water or smoothie. After this, you can eat protein-rich foods, complex carbs, and vegetables for vitamins, minerals, and fiber.
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Iftar also means that you are done fasting for the day and the next timing is before dawn once again. So, you can focus on healthy snacks before and after your workout. Healthy snacks such as fruits, nuts, or a protein shake can be eaten between Iftar and Suhoor to replenish your body with nutrients.
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Along with the foods that you must eat, you should also know what to avoid. Avoid foods that dehydrate you like coffee, tea or alcohol. Along with that, aim at adjusting your workout intensity during this period. Aim for moderate-intensity workouts, especially if you're fasting. Prevent overexertion and focus on rest and recovery.
