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Fitness & Fasting

How can I work out and eat properly while fasting? That’s a common question that is asked every year before Ramadan.
The secret behind getting the best workouts during Ramadan is a simple strategy to maximize nutrient uptake, maintain proper hydration and modify key fat-burning and muscle-building hormones.

It is widely believed that exercising on an empty stomach can help you lose weight and improve your health and wellbeing. Is that true?

The answer is yes. The growth hormone that increases fat loss and muscle gain increases significantly with fasting. Insulin sensitivity also improves during fasting, and lower insulin levels can assist access to stored fasts.

However, you should know that while your body is in short supply of glycogen, it also reverts to breaking down protein, the building blocks for muscle, for fuel. So here’s few tips to help you choose the right type of physical activity.

If you choose to exercise while fasting, a cardiovascular training with light intensity, i.e., walking for 30-45 minutes before Iftar is your best option.

  • Keep something sweet (e.g, dateS) with you when you go for your walk.

    You can also exercise two hours after you break your fast, which can include resistance training of moderate intensity for a maximum of 60 minutes or moderate to vigorous intensity circuit training (limited to three days per week)

  • Increase your protein intake to help muscle repair after your workout.
  • Drink plenty of water throughout the night.