5 tips to stay energized during the month of Ramadan

Ramadan is the ninth month of the Islamic calendar, and for Muslims, the most important month of the year. It’s a time for reflection and self-discipline, giving people the opportunity to show empathy in their environment. This is achieved through fasting during Ramadan, which serves as an exercise in both self-restraint and reflection. 

For athletes in particular, working out during Ramadan and engaging in exercise during Ramadan can be especially beneficial. Exercise while fasting can encourage greater self-control, mindfulness, and discipline – all qualities that help you to become a mentally stronger athlete.

To help you get the most out of it, we asked a group of experienced fasters what they’ve learned over the years. Here are 5 tips to optimize your training and nutrition routine and stay energized throughout Ramadan.

Planning and structure are everything when it comes to success during Ramadan. Take time to plan out what your month will look like, including what meals you will have for Iftar and Suhoor, and how long they take to prepare.

This is especially important for managing your sleep schedule, so you know when to wake up and don’t miss out on valuable rest. Based on their personal experience, our group of fasters suggests the following foods:

Suhoor

(pre-dawn meal eaten at around 3/3.30 am as preparation for the day of fasting)

• Healthy fats: nut butter, avocado
• Protein: beans & eggs
• Oatmeal with dates or other dried fruits, honey, or maple syrup
• Fresh fruit and vegetables: especially with high water content, like cucumbers or oranges
• Foods that are satiating, or make you feel full, like sweet potatoes, fatty fish, and sprouted grains

Iftar

(the meal that breaks the fast)

• Start by breaking your fast with dates and drinking a glass of water with lemon
• Include foods rich in protein, such as tuna, tofu, lentils, or eggs
• Add foods that are high in fiber, like chickpeas and lentils, to aid in digestion
• Mix-in vitamin-rich foods like cauliflower, broccoli, quinoa, and seafood

Hydration

• Drink 1 to 2 full glasses of water during Iftar and aim for at least 2 liters during the night between Iftar and Suhoor. To avoid drinking too much and having to visit the toilet frequently, calculate your water intake and aim to drink one glass of water every hour.

Pro tip: Make a clear shopping list before Ramadan begins so you don’t have to visit the grocery shops during the fasting period. We all know what happens if you go food shopping when you’re hungry!

When you do eat, eat slowly – take your time to enjoy it. Concentrate on every bite and try to chew at least 20-40 times before you swallow. Breaking the food down into smaller particles helps your digestive system work more efficiently and also allows your small intestine to absorb nutrients more effectively. 

Bonus, eating slower will also make you feel fuller for longer.

When you finally do break the fast, it’s easy to lose control and eat everything in sight. But that’s not what Ramadan is about. First, after not eating anything all day, your stomach may feel uncomfortable when you eat a large amount of food all at once.

Instead, use this moment as an opportunity to practice mindfulness with your eating habits and appreciate the food and water you have. Break the daily fast with dates, lemon water, or a light soup. Once your body has digested this and you feel hydrated again, eat a proper meal.

Staying active during Ramadan is important to maintain your overall health and fitness. And the good news – you don’t need to put your training efforts on hold.

One study showed that when athletes manage their energy intake by eating enough during non-fasting hours, balance their macronutrients, keep training loads appropriate, and get enough good-quality sleep, they’re unlikely to experience any major drops in performance during Ramadan.¹

To put it simply, you don’t need to stop training altogether; you just need to be more strategic about when you train. Prefer to work out in the morning? This is a no-go during Ramadan to prevent dehydration and loss of energy throughout the day.

Instead, our fasters suggest working out before breaking the fast. While your energy levels may be lower, it’s a great way to keep yourself busy and your mind occupied during the final (and often the toughest!) stage of the fasting period.

Another great time to work out is later at night, around midnight, if you don’t have to work the next day. At this time, you will be more rested and have more power to perform.

If you’re already feeling dehydrated, it’s best to avoid long or intense cardio sessions. And always remember to listen to your body! Don’t push yourself too hard – Ramadan is not the time to aim for a PB (personal best).

Recovery may be slower, and the possibility of injury is higher, so slow down, tune in, and focus more on the health benefits of staying active.

During Ramadan, you’ll want to make the most of the energy you have. If you can, try to fit in a short nap to support recovery and help offset the effects of disrupted sleep.²

On the flip side, if you start to feel sleepy and need a quick boost, try cold water immersion. It activates your nervous system and helps you feel more alert.

The holy month of Ramadan is so much more than just fasting. It’s an opportunity to physically and spiritually detoxify by kicking old habits like morning coffee, smoking, and midday snacking, and build healthier routines instead.

With thoughtful planning, eating mindfully, staying active with smart workouts, and listening to your body, you can make the most of this time without sacrificing your fitness or wellbeing.

Ramadan is all about balance, self-discipline, and gratitude – qualities that will help you to become a stronger, more well-rounded athlete. Embrace the experience, be kind to yourself, and focus on all the lasting benefits that extend beyond the month itself.