Hello guys it’s me again Ahmed Torky guiding you with a few, easy steps on how to maintain your healthy lifestyle during Ramadan.

During this month, most of us struggle with food temptations, laziness and finding the will to workout.

Let us take this article step by step and learn how to maintain the results of hard work throughout the year from reversing, and making sure we stay fit during Ramadan. 


It’s Always Better to Train After Iftar

The non-ending dilemma! 🙂 

It’s always better to workout when you have nutrients in your system; therefore, when it’s time for Iftar,  you simply have a small meal “protein based-low glycemic carbs” and hit the gym 90 minutes after this meal.

However, if you really have to train before Iftar, opt for designing your session to be less in volume/intensity.


Choose Slow Digestive Food at Sohoor

Coming food that the body digests slowly is smart and keeps us satiated for the 14 hours of fasting.

Always opt for sources of the following for Sohoor: carbohydrates such as: “oats – sweet potatoes”, a source of protein: “whole eggs – Casein protein”, include healthy fats as well, such as “raw nuts – olive oil – fish oils”.


Watch Out for Salt Intake

Watch out for processed foods intake as a whole, not only salt. Processed goods, like salt, cereal, baked goods, frozen food, canned food, etc… They all contain huge amounts of sodium. Sodium will leave you dehydrated and drained. At which point fasting won’t be a nice experience at all…


Keep Supplements Intake Under Control

Cutting creatine and any fat burners is essential during Ramadan, as these supplements require you drink a lot of water and that won’t be accessible during the fasting time. So, take those 4 weeks off of using creatine and fat burners, you can instead focus on taking your multivitamins and fish oils with Sohoor, and supplying your body with the necessary nutrients for the day ahead. 

Remember to always take Whey protein around your training session time and also consider taking Casein (a slow-digesting dairy protein that people often take as a supplement) with Sohoor.


Watch Your Training Level

Regardless of your level, during Ramadan, you just need to lower your training volume by 20% or 30%. 

I personally always go for lowering the volume of my workout session but never its intensity. I keep my sessions short and super intense to be able to maintain the results reaped off of working hard all year round as well as build a momentum to use it after Ramadan.


Choose the Right Time for Cardio Workout

If your daily routine requires you to hit the gym before Iftar, make your cardio session an hour before Iftar and again, keep in mind that 60% or 70 % of your usual session is your session’s extreme in Ramadan whether it is speed or time that we’re talking about. 

If you had to lift before Iftar do it 1-2 hours before with your usual intensity, but for 45 minutes tops.

I hope this was beneficial for you, my friends . And May God bless you all. Stay fit. 💪🏼

Ahmed Torky