Ramadan is a sacred month observed by millions of Muslims worldwide. It is a time of fasting, reflection, and spiritual connection. Understanding how to balance fitness, nutrition, and daily responsibilities during this period is crucial, especially for our CrossFit members who are dedicated to their training.
What is Ramadan?
Ramadan follows the Islamic lunar calendar and begins with the sighting of the full moon in the 9th month. This year, it starts on 9 March and ends on 8 April. During this month, fasting is observed from sunrise to sunset, meaning no food, water, or caffeine during daylight hours. Evenings are spent with family and community, breaking the fast with a meal known as Iftar.
For those fasting, the experience is about more than just abstaining from food—it’s about discipline, gratitude, and spiritual growth. However, maintaining a balance between fasting, work, family life, and training can be challenging.
Adapting Training During Ramadan
Many of our members continue training throughout Ramadan, but adjustments are necessary to maintain energy levels and prevent fatigue. There are two primary options when it comes to workout timing:
- Training Before Fasting Begins – Some members wake up before dawn to eat a pre-fast meal (Suhoor) consisting of water, oats, banana, and honey, then train before starting their fast.
- Training After Breaking the Fast – Many athletes prefer to schedule their workouts just before sunset so they can eat immediately afterwards. Others break their fast with a light meal, such as dates, yoghurt, and fruit, and then train after Maghrib (evening prayer).
Regardless of timing, intensity and programming need to be adjusted to avoid excessive strain on the body. Hydration, rest, and proper recovery become even more essential during this time.
Nutrition During Ramadan
One common misconception is that fasting leads to lower calorie intake. However, due to the nature of Ramadan meals, many people actually consume similar or even higher caloric amounts in the evenings. Traditional meals often include dates, lentil soup, salads, samosas, rice dishes, and desserts.
To maintain energy and support recovery, it’s important to focus on nutrient-dense foods. Recommended choices include:
- For Iftar (Breaking the Fast): Easy-to-digest carbohydrates, lean protein, and low-fibre foods, such as dates, yoghurt, and soup, to restart digestion gently.
- For Dinner: A balanced meal with protein (chicken, fish, or beef), complex carbs (rice, quinoa, or lentils), and hydration-focused foods like cucumbers and tomatoes.
- For Suhoor (Pre-Fast Meal): Slow-digesting foods like oats, eggs, and nut butters to sustain energy throughout the day.
The Spirit of Ramadan in the Gym
For many, Ramadan is as festive as Christmas, with homes decorated and gifts exchanged at the end of the month on Eid. Acts of charity, such as giving Zakat (donations) or inviting those without family to share a meal, are encouraged.
In the gym, community support plays a big role. Training alongside friends provides motivation and helps keep spirits high despite the challenges of fasting. If you see someone observing Ramadan, give them a fist bump for their dedication and say, Ramadan Kareem (Have a generous Ramadan) or Ramadan Mubarak (Happy Ramadan) to show your support!
Ramadan is a time of strength, both physically and spiritually. With the right adjustments, our members continue to train while honouring this important month.
