Ramadan 2023 | Fasting and Training at Suhoor / Iftar

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Ramadan 2023 is soon upon us, starting on Thursday 24th May. For many muslims, Ramadan fasting can prove to be challenging, especially if they usually have a big workout load and want to keep it when fasted. Finding the best time to workout is crucial. Do you train after Suhoor time, before Iftar, or after Iftar?

Here are 3 options:

The first option is to train early in the morning, after Suhoor time.

Of course, Suhoor is the meal you have right before sunrise, so you have an opportunity to have a pre workout meal which will fuel you in your training. The disadvantage to this option is, by the time you finish, you will be fasting for the rest of the day and unable to replenish your body with food or water until Iftar at sunset. If you expect to be physically active throughout your day, this might take a toll on your energy levels and might not be the best option for you.

The second option is for you to train shortly before your Iftar, so that you may finish your training just in time for you to break your fast and have your post workout meal. In my opinion, this is probably the ideal option out of the 3 we are discussing, and a lot of professional athletes would also agree. The disadvantage is that you may be lethargic due to not eating or drinking all day, especially if you’re not already used to intermittent fasting outside of Ramadan.

Finally, the third option is for you to train after Iftar. Now this tends to be the most popular option among the majority of people I know who fast, since they’re able to have a pre workout meal and don’t have to restrict themselves from water before, during, or after their session.

So is it better to workout before or after Iftar? Truthfully, you will need to listen to your body to see what is best for you. There are pros and cons, but ultimately how you feel will dictate whether you will train before or after Iftar.

The other big question is obviously how hard should I be training during Ramadan?

Fortunately, this is a bit simpler to answer, and mostly depends on your current fitness level.

If you are a beginner, I recommend sticking to light exercise so you don’t put too much strain on your body when it’s already in a delicate state. This can be as simple as just incorporating walks into your routine, or a light weight session if you’re up for it.

If you are already consistent with your training, I recommend sticking to the same level of intensity you are used to. There’s no need to make big adjustments to your routine unless you start to feel like the volume of training is too much. If anything, cutting out an exercise or two, or shaving off a set from each exercise you do perform should be the only type of adjustment you need if you start feeling like the workload is too much.

Other than that, intensity should always be based on your experience level and what you are used to. You always want to challenge yourself, but keep in mind the circumstances of fasting and be aware of how it’s affecting you personally.

Don’t stop training heavy, and don’t skip workouts.

Some of the top athletes in the world have had some of their best performances while fasting. Hakeem Olajuwon, Muhammad Ali, Kyrie Irving are just a few examples of incredible athletes who participate in Ramadan while simultaneously excelling in their sports.

We might not all be professional athletes, but it just goes to show your body is capable of a lot more than you might think.

During your eating window between Iftar and Suhoor, make sure you’re staying hydrated above all, that has to be the number priority in order to make the most out of training throughout the month.
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0:00 - Intro
0:44 - The Big Question: What Time Should You Train?
1:15 - Option 1: After Suhoor
2:06 - Option 2: Before Iftar
2:56 - Option 3: After Iftar
3:59 - How Hard Should You Train?
5:10 - Walk With Faith
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#ramadan2023 #ramadan #ramadan1444 #selfimprovement #discipline #fitnesstips