Tips to stay on track this Ramadan

Ramadan is almost upon us FitMAMI! 

Starting on April 12th, Ramadan is the holiest month of the calendar for Muslims across the world. It’s a month dedicated to self-reflection, devotion to prayer and spirituality where those observing will be fasting between sunrise and sunset, including all foods and fluids. It’s also a month of celebration, where get-togethers and feasts once fasting is over for the day (Iftar dinners) can be full of food, laughter and great times.

For our FIT MAMIS observing Ramadan, this can also be a time where the idea of changing your health and fitness routine dramatically can seem scary.  

We want to support each and every one of YOU, and help you enjoy such an important month without sacrificing your journey!  

Here are a few tips we’ve prepared to help you plan for a healthy and happy Ramadan.

TIP #1 PLAN YOUR MEAL TIMES EARLY

Does the idea of fitting your macros in around fasting make you nervous? Or trying to maintain your energy goal with all the incredible feasts? We’ve got you covered!  

It’s a great idea to plan out your meal times within your eating window. With proper planning, you should be able to have 2-4 meals each day that will help sustain your energy levels during fasting.  

Early planning means you can account for feasts, what foods you can eat during them, and how to make the most out of each meal. Then you can look forward to spending the month with family and loved ones.

TIP #2 FOCUS ON HIGH-PROTEIN MEALS AND GOOD PORTION SIZES TO MAINTAIN YOUR MACROS

You know all that fantastic meal planning you’ve been doing? It’s extra-important to make it count during Ramadan! Plan for every meal to include all macros and focus on filling your plate up with protein first to avoid muscle depletion.

Having a filling, nutritious meal during Suhur (the meal before fasting begins early in the morning) can help you feel energised. Once you’ve broken your fast look first to proteins, but don’t forget your fats and carbs! And of course, put some veggies on your plate to get those micronutrients in.  

It’s all about moderation, not depriving yourself when you need it most. You may find it difficult eat super healthy this time - but that’s totally OK, just do your best! 

In case you want to include a little bit of exercise this month:

TIP #3 TRAIN AROUND THE TIME YOU BREAK YOUR FAST

We recommend planning your training times just before, or just after, you break your fast.  

Your body will be in need of hydration and nutrients, so it’s important to either train after you’ve already had something to eat (for most, this will probably be the most comfortable option), or train at sunset so you can recover and replenish straight away. If you choose the latter, be mindful of low hydration and energy levels and don’t overdo it if you feel dizzy.

It’s okay to make your workouts shorter, decrease your weights a little and add in extra rest days during this time. Keep yourself active and remember, all that work and progress you put in during the other 11 months of the year won’t disappear in a month.  

TIP #4 STAY HYDRATED!  

You might have heard that hydration is KEY to any health journey, and that sentiment couldn’t be more important, or true, during Ramadan.  

During your eating window focus on staying as hydrated as possible. If you’re someone who tends to forget to drink water throughout the day, consciously having 0.7-1 L after you break your fast, during the evening and before your fast begins can help you stay hydrated.  

TIP #5  WHAT TO EAT AND DRINK AT IFTAR AND SUHOOR

Iftar – when first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:

• Drinks – water, milk, fruit juices or smoothies – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking a lot of drinks with added sugars after breaking the fast as these can provide too much sugars and calories.
• Dates – traditionally eaten to break the fast since the time of the Prophet Muhammad, dates are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper and manganese and are a source of fibre. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients.
•  Fruit – a traditional way to break the fast in South Asian cultures, fruit provides natural sugars for ener-gy, fluid and some vitamins and minerals.
• Soup – traditional in many Arab countries, is a light way to break the fast and provides fluid. Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.

After breaking the fast – meals vary between different cultures and traditions but try to make sure the foods you eat provide a balance of starchy foods, including wholegrains where you can, fruit and vege-tables, dairy foods and protein-rich foods like meat, fish, eggs and beans. For example you could have a range of curries including fish, meat, vegetables and pulses, served with rice, chapattis and yogurt, and this would include all of the key food groups that you need.  

After a long fast it’s natural to want to treat yourself but try to keep the amount of fatty and sugary foods and sugary drinks you have to a small amount. Remember that you only have a relatively short time each day to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan.

If you can, once you have had a chance to digest your food, you could try doing some light exercise such as going for a walk (this is a next option for you to consider). If you attend Taraweeh prayers (special ni-ght-time prayers for Ramadan) in the evening, perhaps you could walk all or part of the way there.

Suhoor – drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these can help keep you feeling fuller and can aid digestion, helping to prevent constipation. Below are some examples:

• Oats - these are wholegrains and you could choose porridge, which will also provide fluids as it’s made with milk or water; muesli with milk or yogurt or overnight oats. You could experiment with fresh or dried fruit, nuts or seeds as toppings.
• High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and mi-nerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
•  Starchy foods like rice, or couscous – you could try rice pudding with fruit or experiment with couscous or other grains with dairy or fruit. If you go for savoury dishes at suhoor then it’s a good idea make sure these are not too salty or they may make you very thirsty during the fast.
•  Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, io-dine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.

Breads – go for wholegrain options as these provide more fibre, for example wholemeal toast. Avoid combining bread with salty foods like hard cheese, or preserved meats. You could try nut butters, soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or other fluids alongside or you could have fluid-rich foods such as a lentil soup, which is a traditional food at suhoor in some countries.

Most importantly,  

This is a month to be kind to yourself and enjoy the time you spend with your family and loved ones! Do the best you can, listen to what your body needs.

I am always here in case you need me for some nutritional advices.  

Stay hydrated, take care of yourself and have a blessed Ramadan.