It's that time of the year again, Ramadan; the time when most athletes and gym-goers really worry about every gram of muscle they gained throughout the year. This post is aimed to ease your mind in terms of scheduling exercise and what to eat to optimize your energy stores.

We always hear this question, should I exercise before or after iftar? There is no right or wrong answer here. It depends on your goals. Let’s find out together:

1. What happens if you train in the morning before iftar?

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Pros: You feel well-fed and hydrated from suhoor.

Cons: Your body tends to give up on you around 5:00 PM until iftar time (around 8:00 PM this year). If you are trying to maintain muscle mass, this is not your best option as you will be breaking down muscle for the rest of the day.

To do this:  You have to be very well hydrated from the night before to last until the next day.

2. What happens if you train right before iftar?

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Pros: You can train and go straight to the iftar table.

Cons: It’s dangerous for those who do not tune in to their bodies’ needs.

To do this: You need to be well hydrated from the night before, having had approximately two balanced meals with a snack or two in between. This will keep you energized enough to train with the aim of maintaining muscle mass. It's very important not to overexert and push yourself beyond the effort you were giving the month before.

3. What happens if you train after iftar?

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This is the safest and most recommended method during this month and you have two ways of doing it.

Option 1: If in your case, like mine, your gym closes early, you can...

  1. Break your fast on water, three dates and a cup of broth-based soup.
  2. Rest for 1 hour.
  3. Head to the gym with enough fuel and a comfortable stomach to be able to push yourself.
  4. Post-workout you can have the full meal, rich in protein and carbohydrates to help in muscle building and recovery for the next day.

Option 2: If you like to have your full meal right at iftar then hit the gym, you can...

  1. Break your fast on water, dates and continue with the soup, salad and main dish.
  2. Rest for 2 hours.
  3. Head to the gym, after complete digestion.
  4. Post-workout, go for a protein and carbohydrate based snack, such as low-fat chocolate milk.
  5. In both cases, you will need to continue hydrating and have a full suhoor meal.

How to optimize your suhoor to recover and perform well the next day?

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I like to think of suhoor as a meal to help in providing our bodies with slow-releasing energy. What does this mean? Complex carbohydrates and protein rich meals. Examples include whole-grain carbs, oat bread and legumes (including fava beans and chickpeas). Another great option is making nutrient rich smoothies based on skimmed milk, fruits and nuts.

For those curious or considering taking supplements during suhoor, casein supplements are usually your best bet. You can think of casein as the slow-releasing protein for your needed muscle recovery during the fasting hour’s post-suhoor. Or you can simply opt for a glass of cow's milk that is naturally composed of 80 percent casein and 20 percent whey protein. It all depends on your goals!

You can also book an appointment with Healthy Happy Us for a detailed exercise and nutrition plan during the month of Ramadan!

This is a StepFeed Community post, written by a guest contributor. Read more from Healthy Happy Us on its blog . If you’re interested in contributing to the StepFeed Community, please contact [email protected].