The expert’s guide to working out during Ramadan

“I try to avoid eating a lot of bread, which is difficult because, as a Middle East, we love the bread and there have been a lot, but I know that it will make me slow during training,” explains Deeb, which is Palestinian-Uruguayan heritage. “I would also say: avoid processed foods, there are no nutrients and they will simply exhaust your energy. Try to avoid too much sweet treats for the same reason. »»

Instead, opt for dense nutrient foods that help keep the muscles. Deeb suggests complex proteins and carbohydrates early in the morning to avoid hunger. “I would say that the eggs are the simplest thing for proteins – add avocado for healthy fats, then a bowl of Greek yogurt with fruit and granola. Carbohydrates on oatmeal, one night oats or rice. »»

And to break the fast: “It is the tradition of starting with dates, because they give you a quick blow of energy. Maybe add almond butter to have an additional taste and calories. Then keep it super simple for the main meal; Think of rich proteins such as chicken or fish, with complex filling carbohydrates that take longer to digest, such as sweet potato or brown rice. I also like to make a lentil soup, have a lot of colorful salad, as well as quinoa and chickpeas. »»

Deeb recommends at least two to three liters of water during sunset. “When you break your fast, drink a glass of water full right away because once you eat, you probably don’t drink as much. After that, keep a bottle of water on you at all times – add electrolytes if you are not excellent for enough water. »»

Vitamins and mineral supplements can be a quick and easy way to ensure the diversity of nutrients, and this can also help promote better sleep, which can be affected during the hours of Ramadan. “I like to take magnesium glycinate for recovery and sleep and Ashwagandha also helps the quality of sleep,” explains Deeb. “Powder and shakes are a good way to increase your protein intake, and remember to add vitamin C and a green drink in the morning if you don’t get enough fruit and vegetables.”

Listen to your body and adjust your training if necessary

While fatigue accumulates and energy levels are still falling due to fasting and broken sleep, training can start to feel harder. “I really feel more tired towards the very end of Ramadan, at that time, it is a question of presenting yourself and doing what I can during the sessions,” admits Deeb. “Listen to your body, reduce the sets further if necessary, take rest days or just go for a walk, but try to get a certain form of movement, because it does a lot for your mental health and your energy level at this stage.”

Deeb also has some advice to those who find it difficult to maintain motivation and discipline. “Consider training as an act of worship – gratitude for the body you have, rather than [being] Losing weight or maintaining a certain physique, ”she explains. “Do not always think about the appearance of your body during this period-do your health and well-being, and try not to be too hard with yourself.”

And once Ramadan is finished, it is important to slowly restore to your normal training program rather than targeting personal records of the first week. “Do not rush directly into high intensity, facilitate jogging rather than running at high speed, go to heavy goods vehicles to avoid injury and focus on recovery by making sure to eat and sleep properly.”

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