For many, fasting during Ramadan, the main challenge is to maintain muscle mass and keep the body hydrated. As far as training during Ramadan is concerned people should not train during fasting hours it should only be done when the body is hydrated. So, the best time for a workout is after night prayers which also allows taking all-important post-workout meals.
Here is the ideal meal plan for 16hrs. fasting:
- Break your fast with dates because dates contain high levels of potassium which is very important for re-hydration.
- Incorporate soups and salad into your food plan.
- Avoid eating fried food & fatty foods as much as possible
- Try and eat sweets only on special occasions.
- Do not overeat.
- Workout should not last for more than 30 mins and should be 3 to 4 days a week.
|Sehri (Pre-dawn)||Egg white or Chicken|
Oat meal or Roti
Some fibrous green leafy vegetable
Peanut butter 1 teaspoon
And of course, a good amount of water
|Iftar (while opening the |
Fruits such as watermelon, muskmelon, apple, banana
|Pre-workout (after 60/90 min gap)||Apple or Brown bread with Honey or |
|During workout||Water/XLR8 Isotonic Drink|
Green vegetables and Roti/Chapati