Ramadan is an Islamic holy month during which Muslims around the world fast every day from the time the sun rises to the time it sets. As you can imagine, hunger and thirst during this time are real. When Ramadan, which is based on the lunar calendar, falls during the summer (think: longer daylight hours), those who observe this practice won't eat or drink anything (even water) until well into the night.
What to Eat Before and After Fasting
If you're set on working out while fasting, eating the right foods — in addition to, of course, drinking plenty of fluids — before sunrise and after sundown can make all the difference.
“Focusing on high-protein foods is a really good idea so that you have energy that extends and lasts a little bit longer,” says Dr. Yaqub, who counts nuts, eggs, avocado, fish, and chicken as excellent food choices for those that are fasting. “Make sure you’re getting enough protein through the month of Ramadan — even though you’re fasting, you still have the same protein requirements,” she adds. “You’re just trying to fit them in during a shorter window of time.”
You should also get your fill of fibrous foods, such as oatmeal, lentils, and fruits and veggies, among other high-fiber eats. “Fiber slows down the digestion and absorption of food, so you get steady energy that lasts,” Sarah Romotsky, R.D., previously told Shape. But keeping you full and fueled for hours is just one of the nutrient’s many perks. Soluble fiber, in particular, forms a gel-like substance in your gut, slowing down the absorption of carbohydrates and preventing blood sugar spikes. And the more stable your blood sugar, the less likely you are to experience those sugar highs and lows and that rollercoaster of energy that comes with it.
On the flip side, "folks who are consuming high-carb meals during sehri/suhoor are probably at a disadvantage [throughout the day]," says Dr. Yaqub.
As for calorie intake, most people don’t need to think too hard about this number, even if they’re physically active — unless you are an elite athlete or have a history of disordered eating, according to Aldasouqi. (And if you fit either or both of those categories, it’s a good idea to consult a nutritionist to develop the best diet for you and your goals, whether that’s workingout while fasting during Ramadan or otherwise.)
And If You Decide to Forgo Fitness While Fasting for Ramadan…
That’s fine, according to Aldasouqi, who adds that many people choose to prioritize spirituality over fitness during the month of Ramadan. If you’d like to take a break from the gym, ease back into your fitness routine after Ramadan comes close, says Dr. Yaqub.
