Ramadan, an Islamic holy month, is observed by Muslims around the world who fast every day from sunrise to sunset. This can be a difficult practice, especially when Ramadan falls during the summer and there are longer daylight hours. Those observing Ramadan will not eat or drink anything, even water, until well into the night.
If you are fasting during Ramadan, you will most likely wake up before sunrise to eat a meal called suhoor or sehri. This meal is eaten after sunset and is called iftar. You are able to eat and drink as much as you want while the sun is down.
Many Muslims find it difficult to workout while fasting. They are unable to eat or drink water to stay hydrated. However, two experts say that it is safe to workout while fasting. They share some guidelines that should be kept in mind if someone chooses to workout while fasting.
Working Out While Fasting Can Be Safe
It is safe for most people to work out while fasting for Ramadan or for another reason, such as intermittent fasting, according to Aaliya Yaqub, M.D. Dr. Yaqub is a board-certified physician and wellness expert who practices internal medicine. In fact, research suggests that there may be a surprising benefit to working out while fasting. Dr. Yaqub says, “Fasting during Ramadan may be associated with an increase in human growth hormone. This hormone is produced in the pituitary gland in your brain. HGH plays a role in cell repair and metabolism. It also boosts muscle growth and exercise performance. Additionally, HGH can help you recover from injury and disease more easily.”
“Is it possible to be physically active, or even be an elite athlete, and fast? Yes,” says Dua Aldasouqi, M.A., R.D.N., a registered dietitian and the founder of A Muslim Dietitian. “Are there things you need to be aware of and you need to be considerate of? Absolutely.”
This text is discussing the idea that some people may need to speak with a doctor before they decide to exercise while fasting. The text explains that this is especially true for those with chronic medical conditions, such as diabetes, as well as those taking certain medications, such as diuretics and blood pressure meds. This is because these medical conditions and medications can lead to electrolyte imbalances or cause the person to get dehydrated more quickly.
If you're feeling unwell, it's better to consult your doctor before starting a fitness routine, especially one that's high-intensity. Workouts that are high-intensity and require a higher heart rate need carbohydrates for quick energy. Without them, you might feel tired, weak, and sore, and become dehydrated. This can leave you dizzy and potentially nauseated, which can make it hard to focus and exercise, and that raises the risk for injury.
Your practitioner can help you determine if exercising while fasting is an option for you, as well as help you develop a strategy to stay hydrated and safely exercise on an empty stomach during Ramadan. (It's important to note that working out while fasting should not be used as a weight-loss method.)
How to Manage the Risk of Dehydration
If you are fasting, it is important to take precautions to avoid dehydration, especially if you are doing strenuous workouts.
“Given that there's a shorter window to consume liquids [during Ramadan], it's really important that people get in as much hydration as they can after they break their fast and in the morning as they're preparing their first meal of the day,” says Dr. Yaqub. “The standard recommendation is eight glasses of water per day. If you can get six to eight glasses or the equivalent of that, you're in pretty good shape.”
But if you can't manage to drink enough water before sunrise, don't try to do intense exercise. Instead, take a walk for your daily dose of movement, recommends Dr. Yaqub.
If you're interested in working out while fasting, you should also be prioritizing electrolyte consumption, in addition to maintaining adequate fluid intake, points out Dr. Yaqub. ICYDK, electrolytes are essential minerals – e.g. sodium, potassium, calcium – that are vital for many bodily functions, including maintaining the balance between fluids inside and outside of your cells, according to the Cleveland Clinic. In other words, electrolytes make sure that enough H2O stays in and limit how much of it leaves your body, which would otherwise cause dehydration.
Aldasouqi says that fruits with a high water content will help replenish electrolytes. Drinking sports drinks like Gatorade can also help, but these drinks often have a lot of sugar, additives, and other ingredients that can cause problems like fluctuations in blood sugar, bloating, and cramping.
“I usually recommend diluting [sports drinks],” notes Aldasouqi. “You can also make your own [electrolyte-boosting drink] with 2 to 3 cups of water, half to a whole lemon juiced, and 1/8 teaspoon of salt.”
One of the signs of dehydration is an increased heart rate, says Dr. Yaqub. Other symptoms include feeling weak, dizzy, or nauseated; having a difficult time focusing; and noticing reduced productivity. If you experience significant pain or faint, you should call your doctor.
Best (and Worst) Exercises for Working Out While Fasting
Dr. Yaqub says that it is not a good idea to do high-intensity workouts while fasting for Ramadan.
Aldasoqi recommends moderate physical activity instead of vigorous exercise. Moderate activity is safe for most healthy people and gets your heart pumping without being too strenuous.
Other good options to exercise when you have an empty stomach are lower-intensity activities, such as leisurely swimming, yoga (with the exception of hot yoga because it dehydrates you), as well as Pilates, according to Dr. Yaqub. If you don't exercise regularly, consider waiting until after the holiday or your fast before you start incorporating more physical activity into your routine.
When to Work Out While Fasting
“The absolute safest, though probably the least practical, is to do it [during] the non-fasting hours, so in the night,” says Aldasouq.”For a lot of people, that's not very practical, especially when Ramadan is during the spring/summer [and the sun sets late in the day].”
This is especially important if your job or daily errands have you sitting all day.) One more possibility? Exercising right before you break your fast. “Yes, you're the most depleted at that point, but it's also closest to when you are going to replenish everything,” says Aldasouq. (This is especially important if your job or daily errands have you sitting all day.)
What to Eat Before and After Fasting
If you're set on working out while fasting, it's important to eat the right foods and drink plenty of fluids before sunrise and after sundown.
“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.”
Additionally, you should consume plenty of fibrous foods such as oatmeal, lentils, fruits, and vegetables. Sarah Romotsky, a registered dietitian, previously stated that “fiber slows down the digestion and absorption of food, so you get steady energy that lasts.” However, this is just one of the many benefits of fiber. Soluble fiber specifically forms a gel-like substance in your gut which slows down the absorption of carbohydrates and prevents blood sugar spikes. Furthermore, the more stable your blood sugar is, the less likely you are to experience sugar highs and lows as well as the accompanying rollercoaster of energy.
Dr. Yaqub says that people who are eating high-carb meals during sehri/suhoor are probably at a disadvantage for the rest of the day.
Most people don't need to worry too much about their calorie intake, even if they're physically active, unless they're an elite athlete or have a history of disordered eating, according to Aldasouqi. 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 working out while fasting during Ramadan or something else.
In the study there were 3 groups:
- The C Group-practiced fed training with a carb rich pre-workout meal with a maltodextrin enriched breakfast.
- The F Group-practiced fasted training. They received the same meal as the C group but later on in the day.
- The Control Group- They received the same meal as the C and F group but did not work out.
The results of the study concluded that the F group had better glucose tolerance and insulin sensitivity than the C group.
However, the C group did improve insulin sensitivity, but not to the same degree as the F group.
You improve your overall workout performance.
If you work out while you are fasting, the human growth hormone will work to help you.
The release of human growth hormone is restricted by the rise of glucose in your system when you eat.
If you don't eat right away in the morning, you will have more energy and live longer.
A study cited in the Science Daily article found that males' HGH production increased by 2000% and females' HGH production increased by 1300% after a 24 hour fast.
It also strengthens bones and reduces body fat. While working out in a fasted state, you will also receive a testosterone boost. Testosterone is a hormone that increases libido, muscle mass, and energy levels in men and women. It also strengthens bones and reduces body fat.
Working out when you haven't eaten anything lets two important hormones, HGH and testosterone, work together to help you burn fat and build muscle.
Training your body to burn fat more efficiently can be done by working out in a fasted state.
The study with the lean healthy males measured VO2max (maximum uptake of oxygen) and FatMax (maximal rate of fat oxidation).
The C group experienced an increase in VO2max due to the fact that they had more glucose available to them, which helped them to maintain their endurance.
In the F group, they worked out while fasting, so they naturally had a higher level of fat burning.
The C group saw no change in VO2max or FatMax.
The more you train in a fasted state, the more adapted your body becomes to burning fat. This means that, over time, your body becomes more efficient at burning fat.
If you don't have enough glucose in your system, this can happen.
This suggests that as the F group becomes more fat-adapted, they will see an increase in their Vo2max.
I recommend that you try working out while you are fasting. You will be amazed at the results, whether you do more compound movements or HITT based workouts.
Training while fasted can have some great benefits. Try fasting for a period of time before working out, and see how it feels. You may find that once you start working out in a fasted state, it's hard to go back!
