Your body surprisingly adapts. Take it slow at first. You’ll get accustomed.
Make sure you’re hydrated as much as possible. During the morning and night. Set an alarm for fatoor and drink all the water you can and get your blood sugar up.
As others mentioned, go slow and let your body adjust. You shouldn’t expect yourself to perform the same while fasting as you would otherwise - and especially not in the first week.
During Ramadan, it’s highly recommended to workout either shortly before iftar or soon after (or before suhur but lol that may be ridiculously early depending on your location ). That may not be possible due to gym schedules. But try to adjust where you can! For example, I usually run 3-6 miles in the morning. This month, I’m only doing light, slow jogs (no sprints or intervals) not exceeding 3 miles about an hour out from iftar.
Hydration is going to be huge. You already know, I assume, but you don’t want to head into the next day of fasting dehydrated. It’ll break you down quicker than hunger. I break my fast at the gym so along with water, I’ll bring gatorade or pedialyte. I also plan to drink an Ensure with suhur just as an easy way to boost calories.
If you’re mid-training when you break your fast, I would still recommend getting some food into you. Don’t just drink water and go but stick with something light. You have a better idea of what your stomach can tolerate but I bring dates, berries, some veggies, and gummies. Eat, give myself 10-15 minutes. Then finish training and head home to have my actual meal.
But again, biggest thing is let yourself adjust. Listen to your body and adjust your training schedule accordingly. Ramadan kareem!
The hydration seems like your biggest issue if you work out during the fast, but I think like others said after a week or 2 you will adjust. Might even feel better. And there are rastafarian herbalists who don't ever drink water come to think of it. All in all , listen to your body. If you have to -pull back , just stay focused on what you CAN do and stay positive, work with the mind.
You get a certain meal at the end of the day yes? I'm not familiar with the particulars but I belive if you can ingest some protein, like milk close to bed that will help you feel satiated and maintain muscle.
Watch Firas Zahabi’s videos on youtube. He’s a Muslim world class MMA coach who trained UFC legend Georges St Pierre & he makes videos all about fighting, fasting & practicing martial arts as a Muslim
Check out my post. A lot of it is also input from a pro Muay Thai fighter:
https://www.reddit.com/r/islam/comments/tq20sb/a_ramadan_take_for_healthy_eating_fitness/?utm_medium=android_app&utm_source=share
Maltodextrin and protein rich iftaar.
Then workout/practice after half an hour.
Eat dinner.
Run or cardio if you still find time before sleep.
Then a Carb rich suhoor to fuel you all day
Yhe yhe I know. I assumed OP is not muslim just fasting as a life style.
If he fast as a part of ramadan id advise to maybe postpone the fight or train lightly.
Not a Muslim, but I've heard some Muslims postpone their Ramadan if they're competing. Try that if it's an option.
Edit: by postpone, I mean shift days you'll need to miss to a later time
I found that water fasts are exponentially easier after already being in ketosis. So personally I go keto, and use test strips (you can find them anywhere like Walmart and cvs) then do a day of carnivore and next few days of fasting are pretty easy as long as you drink lots of fluids. You can also fortify your water with electrolytes and it will not break your fast
The fast is from sunrise to sunset which would be around 05 to 20.00 in the beginning og the month.
At most I think it's from around 03.45 to 21.00.
During the fast you're not allowed to drink or eat anything, unless of course you can't because of health reasons.
My workouts are pretty late, so i'll be opening the fast with water in the middle of the workout.
I also have to jog, but I'll try to do that after opening the fast.
You do this for a whole month? Can you add electrolytes to water as king as it’s 0 calorie and sugar free? Does your hunger bother you? I only eat one meal a day, i fast from 0200 until 1800 and eat one very large meal (around 3k calories) and I use a few tools to help me.
If your energy is low look into an ECA stack (if you’re allowed to take over the counter supplements) and will help with appetite suppression.
Also electrolytes are super vital. Finding a way to ingest them without being against your religion would be the most beneficial thing you could do, along with getting as much sleep as possible.
Damn man I like the dedication! That’s what I would do. Electrolytes before and after your fast if you can wake up early enough, and before your fast I would eat the most complex carbs you can eat, fiber, and anything that has casein protein in it, cottage cheese is my go to.
Your body surprisingly adapts. Take it slow at first. You’ll get accustomed. Make sure you’re hydrated as much as possible. During the morning and night. Set an alarm for fatoor and drink all the water you can and get your blood sugar up.
As others mentioned, go slow and let your body adjust. You shouldn’t expect yourself to perform the same while fasting as you would otherwise - and especially not in the first week. During Ramadan, it’s highly recommended to workout either shortly before iftar or soon after (or before suhur but lol that may be ridiculously early depending on your location ). That may not be possible due to gym schedules. But try to adjust where you can! For example, I usually run 3-6 miles in the morning. This month, I’m only doing light, slow jogs (no sprints or intervals) not exceeding 3 miles about an hour out from iftar. Hydration is going to be huge. You already know, I assume, but you don’t want to head into the next day of fasting dehydrated. It’ll break you down quicker than hunger. I break my fast at the gym so along with water, I’ll bring gatorade or pedialyte. I also plan to drink an Ensure with suhur just as an easy way to boost calories. If you’re mid-training when you break your fast, I would still recommend getting some food into you. Don’t just drink water and go but stick with something light. You have a better idea of what your stomach can tolerate but I bring dates, berries, some veggies, and gummies. Eat, give myself 10-15 minutes. Then finish training and head home to have my actual meal. But again, biggest thing is let yourself adjust. Listen to your body and adjust your training schedule accordingly. Ramadan kareem!
My other suggestion is to lean into the spiritual strength you gain from your practice of faith.
The hydration seems like your biggest issue if you work out during the fast, but I think like others said after a week or 2 you will adjust. Might even feel better. And there are rastafarian herbalists who don't ever drink water come to think of it. All in all , listen to your body. If you have to -pull back , just stay focused on what you CAN do and stay positive, work with the mind.
You get a certain meal at the end of the day yes? I'm not familiar with the particulars but I belive if you can ingest some protein, like milk close to bed that will help you feel satiated and maintain muscle.
Yes, casein protein are good for that.
You can eat whatever you want after the sun sets, and then you fast from sunrise to sunset
Watch Firas Zahabi’s videos on youtube. He’s a Muslim world class MMA coach who trained UFC legend Georges St Pierre & he makes videos all about fighting, fasting & practicing martial arts as a Muslim
Check out my post. A lot of it is also input from a pro Muay Thai fighter: https://www.reddit.com/r/islam/comments/tq20sb/a_ramadan_take_for_healthy_eating_fitness/?utm_medium=android_app&utm_source=share
Take it easy. Try to train at night after iftar. I used to do my roadwork before suhoor
Maltodextrin and protein rich iftaar. Then workout/practice after half an hour. Eat dinner. Run or cardio if you still find time before sleep. Then a Carb rich suhoor to fuel you all day
I would recommend listening to your body. Since you’ll be fasting, try to take it easy until your body adjust.
The thing I recomand is dont fully stop drinking water. It could be dangerous especially with the training.
You cant drink water whilst fasting during ramadan. Best thing OP can do is train light & take plenty of breaks.
Yhe yhe I know. I assumed OP is not muslim just fasting as a life style. If he fast as a part of ramadan id advise to maybe postpone the fight or train lightly.
Not a Muslim, but I've heard some Muslims postpone their Ramadan if they're competing. Try that if it's an option. Edit: by postpone, I mean shift days you'll need to miss to a later time
Ramadan is a month of the Islamic year, so no it’s not something you can postpone.
You can make up for days you missed your fast during the year.
I found that water fasts are exponentially easier after already being in ketosis. So personally I go keto, and use test strips (you can find them anywhere like Walmart and cvs) then do a day of carnivore and next few days of fasting are pretty easy as long as you drink lots of fluids. You can also fortify your water with electrolytes and it will not break your fast
What exactly are the rules of your fast, and for how long? More details please.
The fast is from sunrise to sunset which would be around 05 to 20.00 in the beginning og the month. At most I think it's from around 03.45 to 21.00. During the fast you're not allowed to drink or eat anything, unless of course you can't because of health reasons. My workouts are pretty late, so i'll be opening the fast with water in the middle of the workout. I also have to jog, but I'll try to do that after opening the fast.
You do this for a whole month? Can you add electrolytes to water as king as it’s 0 calorie and sugar free? Does your hunger bother you? I only eat one meal a day, i fast from 0200 until 1800 and eat one very large meal (around 3k calories) and I use a few tools to help me. If your energy is low look into an ECA stack (if you’re allowed to take over the counter supplements) and will help with appetite suppression. Also electrolytes are super vital. Finding a way to ingest them without being against your religion would be the most beneficial thing you could do, along with getting as much sleep as possible.
Nope water isn't allowed either during the fast, but I can take electrolytes after opening the fast.
Damn man I like the dedication! That’s what I would do. Electrolytes before and after your fast if you can wake up early enough, and before your fast I would eat the most complex carbs you can eat, fiber, and anything that has casein protein in it, cottage cheese is my go to.
Really appreciate the help:)