The retired Nigerian-American basketball player Hakeem Olajuwon was always at his peak performance during the NBA championships, even while fasting during Ramadan. When quizzed about how staying away from food and water for long hours affected his game, he told the Los Angeles Times in 1996 that he never felt better. “I feel lighter, faster, much more mentally focused,” he said. More recently, the Liverpool football player Kolo Touré said that the self-control and discipline of Ramadan only makes him stronger, as his mental determination kicks in.
Whether you are a seasoned athlete or a fitness enthusiast, a 15-hour fast in summer this year doesn’t have to spell the end of an effective training programme. Tweaking the fitness regimen and paying attention to nutrition can, in fact, help you lose body fat and reduce blood sugar and cholesterol, say experts.
A study published in the British Journal of Sports Medicine in 2010 noted that fasting for short durations or on an intermittent basis has little or no effect on the health or performance of most athletes.
Lead researcher Ronald Maughan concluded that athletes and non-athletes can safely train while fasting.
Dr Khalid Almuti, the staff physician at the Heart & Vascular Institute at Cleveland Clinic Abu Dhabi, says that many people believe they should limit their physical activity during Ramadan to preserve energy.
“There are safe ways to exercise during Ramadan by simply altering your normal routine,” says Almuti. “Keeping active is essential for maintaining health. It lowers the risk of heart disease, stroke and diabetes and has also been proven to help maintain cognitive skills and improved mood.”
A study published in 2012 in the IOSR Journal of Pharmacy underscores the benefit of fasting as a non-pharmaceutical strategy to reduce body fat and improve the lipid profile. The research states that physically active men practising aerobic exercise while in a state of fasting can lower their body fat percentage during Ramadan, owing to the increased utilisation of fat as energy during exercise and when resting.
But the key to avoiding injury and dehydration while training during Ramadan is careful planning.
“The best times to exercise during Ramadan are immediately before, or a couple of hours after, breaking the fast, so that your body can refuel quickly, or you have energy stored for a proper workout,” says Almuti.
Salma Ismail, Dubai-based Nike brand ambassador and founder of The Body Challenge fitness programme, says: “You have to listen to your body, that’s the number-one rule.
“What works for one person might not for someone else. I’ve tried several training times in the past, but the one that works the best for me is after I break my fast,” she says.
For people looking to maintain muscle and lose body fat, she suggests breaking the fast with dates and water and opting for a high-intensity interval training.
“I tell people to avoid long cardio sessions during Ramadan because you are already dehydrated. Cardio won’t do anything but make you lose muscle.”
Stocking up on carbs is necessary for powerlifters and people training with weights. Ismail says the best time for strength-training athletes is two hours after a meal. “So they can train at night or after suhoor.”
Ammar Sabbah, nutrition and conditioning coach at the sports centre FitRepublik in Dubai Sports City, advises against working out early in the morning to prevent dehydration and loss of energy during the day.
“If you are in an active job during the day, working out in the morning might make you feel weak for the rest of the day,” he says. “What I advise people to do is break their fast with water, some dates and a light soup, and exercise when they have enough hydration and salts. After that they can eat their main meal.”
Endurance athletes can alter their routines by breaking up their sessions. “My personal trick is that I start running 10 minutes before iftar and carry water, dates, energy gels and hydrating salts with me,” says Sabbah. “I break my fast during the run and manage to get in a decent workout.”
Ismail says anyone using Ramadan as an opportunity to establish fitness goals should start gradually.
“They have to start moving and get comfortable with their body,” she says. “They can begin with compound body-weight movements like squats and push-ups. People who are new to exercise often worry about the quickening of their heart rate. But they need to understand that it is only then that they start burning fat.”
Yasmin Karachiwala, fitness trainer to Bollywood celebrities, says Ramadan isn’t a time to challenge fitness goals but to maintain health.
“People mustn’t beat their body down during Ramadan,” says Karachiwala, who has collaborated with A-Tone Fitness Lounge in Dubai to offer Pilates classes. “I tend to go for a walk before I break my fast and then nourish my body with a fruit salad and a jaggery and lemon drink that I make at home to replenish my body with lost salts.”
Sabbah stresses that people must not push themselves too hard during Ramadan. “This is not the time to break records,” he says. “A lot of people don’t realise the toll it can take on their health and physiology. If you are trying to up your performance while dehydrated and without proper nourishment, your recovery will suffer and the possibilities of injuries are really high.”
Almuti says the risk of injury is higher if people take on strenuous exercise during the fasting hours.
“Heavy lifting or long-distance running at this time could lead to dizziness and nausea. Instead, consider lower impact activities like taking a walk, lifting lighter weights and going for a short swim or yoga class. Increasing your heart rate for just 30 minutes a day has been proven to lead to health benefits.”
He adds that proper recovery includes balanced meals with protein, wholegrains, fruits and vegetables. And that sleep is equally important. “Adding naps to your schedule is important for allowing the body to recover from exercise.”