Originally posted March 6, 2024
As we begin March 2024, we approach the Muslim holy month of Ramadan, a time to focus on prayer, reflection, and fasting. During the month, practitioners fast from sunup to sundown and we thought this would be a great time to talk with Mohamed Ashour about balancing religious fasting and training.
Mohamed moved to the DC area from Egypt just this past January and is currently training for his second Half Ironman.
Mohamed shared some ideas that have helped get him through training during religious fasting – no food, no drink, no water – from dawn to sunset:
- Do low intensity work (zone 1 or zone 2), maybe some cardio before Iftar (the evening meal when the fast is broken).
- Strength training can be good after breakfast, but nothing too intense during the day while fasting.
- Ramadan can be an opportune time for weight loss, but it can be tricky. You might want to eat a lot when you break the fast and there can be lots of sweets.
- You might feel impatient while waiting for sunset, especially during the summer when daylight lasts longer; unwinding by going for an easy run an hour before Iftar can be nice.
- Be cautious – you lose minerals whenever you sweat and they’re not being replenished if you’re fasting, so keep it moderate.
- It’s advisable not to eat a heavy meal after breaking the fast, so the best strategy would be to get yourself hydrated properly and eat something light and of high value. Then go for prayers then workout and eat like a full meal after working out in order to not feel heavy and lazy.
- Avoiding any food or drinks that might spike sugar levels in the blood at Iftar is always a good idea.
- Be prepared to train late at night; a swim or a run two or three hours after Iftar can be refreshing.