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Get helpful health and fitness tips by reading my blog. If you have any questions about the information I have provided here, don’t hesitate to call or email me today.

My Blog

Get helpful health and fitness tips by reading my blog. If you have any questions about the information I have provided here, don’t hesitate to call or email me today.

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Exercising During Ramadan

When should you schedule your exercise routine? In my opinion, the best time to train is 90 minutes before sunset (iftar).


After doing moderate exercises, you will be unable to replenish your glycogen stores right away, which could cause dizziness and nausea. This time is ideal because you’ll break your fast afterward, and the energy and glycogen you lost while exercising will be replaced.


Antonia’s Top Tips for Exercising During Ramadan

It’s difficult to stick to your fitness routine, especially when you’re on a fast. Here are some tips I’ve compiled for those who are planning to continue working out while observing the feast of Ramadan.

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  • Stop exercising immediately once you start feeling dizzy or nauseated.
  • Create a sleeping schedule that will work best for you.
  • Schedule and take naps because your body will surely undergo more fatigue during Ramadan.
  • Have a working lunch, and then ask your boss if you can leave the office an hour earlier. Doing so will enable you to train before you break your fast.
  • A great way to keep fit is to do intermittent exercises after sunset and evening prayer.
  • Keep yourself from doing workouts that could take a heavy toll on your body, such as speed training and plyometrics. 


What to Eat and When to Hydrate

It can be especially difficult to exercise while you’re fasting. To keep yourself in the best condition, follow these tips:


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  • You need to consume 6 to 10 grams of carbohydrates per kilogram of body weight.
  • Make sure to eat 1.2 to 1.6 grams of protein per kilogram of body weight.
  • Keep your fat intake from 20% to 30% of your overall energy intake.
  • Drink enough fluids to prevent dehydration.
  • Make sure to drink even at night, particularly after sunset and evening prayers. Have a bottle of water with you at all times.

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