Do’s and Dont’s during Ramadan

Ramadan Mubarak to all of you beautiful people fasting.. to all muslims and non-muslims embracing the holy month this year.

Many of you have asked me since the holy month have started, how to stay healthy, fit, hydrated. Here’s a list of Do’s and Don’ts during Ramadan that will keep you going!

Let’s start with the Do’s!

Do..

  1. Stay hydrated.. doesn’t mean drink insane amounts of water throughout the mere 9 hours that we have to eat and drink. Here are some simple tips you can easily follow to keep you hydrated..
    • Drink water.. DUH! Small cups of water throughout the 9 hours.
    • Drink coconut water.. Yum VitaCoco is my go to this Ramadan
    • Infuse your water with water based fruits or vegetables (cucumber, strawberries, blueberries, raspberries the list goes on!)
    • Incorporate water based veggies and fruits in your snacks or suhoor (celery, lettuce, watermelon and zucchini)
    • Add some in your smoothies!
  2. Eat light..
    • We tend to nom nom on everything that is on the table the minute we hear the prayer.. It is important to take your time to eat as it takes your brain 20 minutes to understand that your stomach is full.
    • Start with breaking your fast with a cup of water, vegetable soup, salad and few dates.
    • Take a break and then have a larger meal.
  3. Fasted cardio.. Is a definite FAT BURNER!
    • 30-45 minutes before breaking you fast, you can incorporate some fasted cardio. Short interval workouts not to elevate your heart rate too much but to get sweating!
    • Run, row, bike, swim.. Burn those calories before recharging.
    • Light weights won’t hurt
    • Take longer rests to avoid getting light headed
  4. Take your supplements!!
    • It is very important for you to take your supplements especially during this month since you are fasting 13 hours and 9 hours of food consumption (and most of not nutritious) you will not get the best vitamins, minerals and nutrients from the food that you eat.
    • Major supplements you should be taking:
      • Vitamin D
      • Magnesium
      • ZMA (Zinc Magnesium)
      • Vitamin C (to lower cortisol post workout)
      • BCAA (very important to take post workout to maintain muscle mass and aids recovery)
      • Omega 3
  5. Don’t be afraid of adding fat into your diet. Fat is a better good source of energy than complex carbs, stick to fats like coconut oil, unsalted nuts, and avocados.

Don’t..

  1. Chug your water..
    • Drinking your water very fast, chugging 500m at one go will not hydrate you, it will send you straight to the toilet and your body does not benefit from hydration.
    • Drink water only right before the fajr prayer, make sure you get in 9 hours of continuous small cups of water.
  2. Excessively drink coffee.. We all love our Arabic coffee, but… Drinking too much coffee will cause dehydration, make sure with every cup of coffee you drink you consume 250ml water as well.
  3. Indulge too much on sweets, pastries and deep fried foods.. It will make you feel heavy, sluggish and will store straight into your fat cells!
  4. Push too hard on your workouts
    • It is important to understand that our schedules are different, sleeping patterns are messy, and we go 13 hours with no food or water.. Our bodies are capable of incredible things, however make the best out of your workout and don’t go too hard and risk injury or trips to the hospital!
    • Due to dehydration, your body is more prone to injury, make sure you are not pushing yourself past the limit of what you are capable.
    • Don’t expect to hit your 1 rep maxes, or any maxes during this month unless you are fueling for iftar and training by 10pm.
  5. Indulge in salty foods, salt will keep you thirsty all day.

Most importantly, find whatever works with you.. Give it time for your body to adjust to the changes. If you are still feeling lazy and sluggish, maybe you need to increase your carb intake or your fat intake, if you feel heavy maybe lower your carb intake.. Trial and test how your body reacts to certain foods and it is okay to take it easy and slow.. It is just one month out of 12 of the year. Write small goals, strive to achieve them and God bless you all!

Much love,

Kiki

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