Working out while fasting during Ramadhan

Assalmu-alaikum,

Most of this information is basic. It is possible to continue an exercise program during Ramadan, provided a few precautions are observed. Scale the sets, repetitions, and so forth according to your level of training.

• You need to keep workout sessions light, and not intense. Specifically, use light weights and the lower end of the high rep count, so instead of 3 sets of 15-20, do 3 sets of 10-12.
• Warm up lightly.
• Keep your diet high in protein, low in carbs.
• When you come off the fast, some pasta and protein is a very good combination.
• Do not eat massive quanitites of carbs and/or sugar when coming off the fast. Keep your fat intake low. Your insulin levels will spike as a result, and this will cause the carbs to get sucked into the muscle. And after this happens, the rest goes into fat storage.
• Do not expect to set personal records in the gym during Ramadan.
• No more than 3 body parts exercised, 3 exercises per body part, and 3 sets per exercise. Everything light.
• I would advise taking the last week of Ramadan off completely - no aerobics, no working out. Your carbs should be pretty depleted by this time.
• I would also advise three days to recoup after Ramadan, provided you do not fast the next six days after the eid al-fitr. After these three days, you should be ready to start at medium pace, regular workouts.
• You should give yourself two hours after breaking the fast before working out.
• I especially recommend coming off a fast with 2 percent or skim milk and ion-exchange protein powder (designer protein). Perhaps apple juice would be better.