Ramadan is a time for spiritual reflection, praying and charity, and it also provides us with the perfect opportunity to reflect on our own life goals – for many, I’m sure these will fall under the health-and-fitness bracket.
As a CrossFit Level 2 trainer and a keen runner – I co-founded Ana Gow Running Club with three of my friends in early 2015 – fitness is a huge passion of mine, and I’m extremely dedicated to training and educating women in the local community on the benefits of active living.
When you start to think about your health plan for Ramadan, there are two trains of thought to follow: nutrition and fitness. Before we get fit, we need to make sure we’re eating right, so when it comes to food, it’s all about having a healthy iftar and suhoor. By that I don’t mean no sugar or carbs – I mean feeding your body with enough of the right kind of fuel to see you through the day.
As per tradition, start by breaking your fast with a few dates. They’re ideal for providing that much-needed initial burst of energy and are a great source of fibre, vitamins and unrefined sugars. Also avoid fried food during iftar and instead opt for baked or grilled dishes. Lean beef, chicken, eggs and tuna are great sources of protein and should be incorporated into your fast-breaking meal.
Suhoor is possibly the most important meal of Ramadan, and it’s here when you should introduce some carbohydrates. Sweet potato, legumes, brown rice and quinoa are great options – they’re high in fibre and will keep you fuller for longer because they’re digested slower. Also try to add some healthy fats with choices such as avocados, olive oil, coconut, nuts and seeds. Fruit and vegetables are also essential, but not in juice format, which is full of unnecessary sugar. Instead, make smart choices and snack on watermelon and strawberries, which have high water content, so are extremely beneficial.
Craving junk food? Store-bought popcorn that’s both salt- and sugar-free is the perfect option, because it has very few calories, especially compared to crisps and other alternatives.
Another key point is hydration. I can’t stress enough how important it is to drink water after iftar – you should aim for two to four litres. Steer clear of carbonated drinks and caffeine, unless it’s a pre-workout espresso. Avoiding salt is key to proper hydration, too, so try substituting laban with low-fat yogurt or skimmed milk, which is an excellent source of calcium and comes without the sugar content.
If you’re looking for a cafe for some grab-and-go goodies, I highly recommend Flow in Jumeirah Emirates Towers in Dubai. Take home a kale, grape and wholemeal pasta salad, grilled organic chicken slider or Moroccan chickpea, quinoa and roasted red pepper salad – all of which are the perfect combination of protein, carbs and healthy fats.
And now for my favourite part: fitness. How you work out during Ramadan all depends on your fitness goals. If you’re looking to solely burn fat and lose weight, I recommend 30 minutes of cardio one hour before iftar. If you want to lose weight but also maintain muscle mass and tone, then train after iftar or taraweeh prayers. Different methods work for different people, however, so experiment and figure out what works best for you. Personally, I need to work out after iftar, otherwise I feel faint and don’t have the energy. I will break my fast with a healthy soup or salad and a small serving of carbs, then after exercise, I will eat a proper meal with lots of protein and anything else I fancy.
Don’t panic if you can’t fit in your regular amount of training over Ramadan, either – we’re all busy. I normally train five times a week, but during Ramadan, this usually goes down to three. Just do the best you can.
Finally, remember to rest and sleep well – it’s the best recovery – avoid smoking, even after iftar, and don’t shop on an empty stomach – you will regret it.
Abeer Al Khaja is a CrossFit trainer and co-founder of Ana Gow Running Club.
