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Eat smart train smart during Ramadan

Lana Elayyan
Personal trainer and fitness consultant

 

 

We all know that Fasting means no food no water all day, but it’s a good month to detox your body and to improve our eating habits.
How can we maintain leading a healthy fit life style during Ramadan?
You want to fast but you want to eat right and still have some energy to exercise. You will have no energy to exercise during your fast (it’s normal) it’s wrong and Dangerous to exercise while fasting, you don’t have enough nutrition or fluids to feed your body.

This doesn’t mean to cut exercising consistency, you can eat smart and train smart.

On Iftar time you want to avoid having one big meal, and eating it quickly, because you need to let your metabolism and digestive system activate. It’s better to spread out your food groups and eat slowly.

For people who want to exercise after Iftar, they should eat carbs and sugar while breaking the fast, to replenish burnt fat.

However, after the gym, you should eat lean proteins; (preferably white fish) and strictly no carbs before bed.
Shift your training sessions either after Iftar or before Suhoor.

Eating a combination of whole-grain carbohydrates with lean protein for suhoor would delay hunger pangs and provide longer sustenance.

Iftar meals should consist of only one carbohydrate, with protein-rich foods to counteract lean muscle loss.

I recommend If people want to exercise before their suhoor meal, they shouldn’t do it for more than 30 minutes. If they want to do it after Iftar, they should wait three hours after eating to give your body time to digest.

I just want to highlight the importance of avoiding dehydration; fasters should drink 2.5 Liter of water between Iftar and before going to sleep. It is recommended that people drink 35ml of water per kg of body weight, and drink it over a period of time.

To those who are already fit and want to maintain their fitness level, they can just wait awhile after Iftar and do their ordinary routine.

If you want to use Ramadan as a way to lose weight, you can do that (but don’t work out during your fast because you will burn more calories – but will end up burning muscle as well) you can exercise after Iftar, you should just do between 45 minutes to an hour of cardio.”

Hope this will help Arab Woman Mag readers to eat properly and to exercise moderately during The a Holy month.

Finally Ramadan Kareem to all.

 

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