Simple tips for people who exercise in Ramadan:
- Eat fruits & vegetables. Try to avoid fatty foods and sugars that are harmful to the body and result in the accumulation of fat.
- Have carbohydrates and fat-free proteins for iftar, because they help give the body energy and strength and reduce the feeling of tiredness and stress when exercising. It is better to avoid sweets and high calories.
- Set time for exercising if you can adapt to some exercises in the morning or if you prefer to exercise after a long day of fasting.
- Take enough liquids at suhoor and iftar: if you want to exercise during the day, drink plenty of liquids at suhoor so you do not feel thirsty.
- Being unable to drink plenty of water at suhoor and iftar is not a problem for most people who fast Ramadan. However, it is a big problem for those who exercise, because dehydration threatens their lives and reduces their strength by up to 19%. So, it is necessary for athletes to drink a liter or two of water before suhoor.
- Have enough sleep: this is very important for getting muscle mass. When you suffer from lack of sleep, this negatively affects your health and may lead to weakness and inability to exercise.