The holy month of Ramadan is upon us, during which time Muslims fast as a spiritual obligation that promotes self-discipline, patience, and empathy for the less fortunate.

However, for fitness enthusiasts, Ramadan can pose a challenge for their exercise schedules, as fasting could potentially affect their energy levels and post-workout recovery.

As good nutrition is crucial for sports performance, Muslim fitness fans can maximise their energy levels during this season by planning their meals strategically. To that end, here are five nutritional tips.

1. Consume complex carbs during sahur

Complex carbohydrates such as whole grains, fruits, and vegetables, are great sources of sustained energy for the body. Eating these foods during the pre-dawn meal (sahur) can help provide energy throughout the day as the food is slowly digested.

These carbohydrates also help replenish glycogen – a main source of energy stored primarily in your liver and muscles – that get depleted during fasting.

2. Include lean proteins

Protein is important for maintaining and repairing muscles, especially for those who work out regularly. During sahur, aim to include protein sources such as lean meats, fish, eggs, and dairy.

These are high-quality protein sources that provide all the essential amino acids your body needs. Consuming proteins during sahur can also help reduce muscle breakdown during the day and support its repair and growth.

3. Stay hydrated during non-fasting hours

Dehydration can affect your fitness performance and is a health risk during fasting. Be sure to drink plenty of plain water and other hydrating fluids such as isotonic sports drinks or coconut water during non-fasting hours to replace lost fluids and minerals, especially if you plan to continue working out during these periods. This will help you maintain energy levels and avoid fatigue.

Avoid diuretic drinks that can increase urine output, like caffeine and tea.

Check your hydration status by monitoring the colour and quantity of your urine first thing in the morning. A concentrated and minimal quantity of urine indicates you are most likely dehydrated.

4. Consume a balanced iftar meal

The evening meal (iftar) is the main meal of the day during Ramadan and should be focused on rehydrating and replenishing nutrients lost during the day.

Make sure your meal includes an adequate amount of carbohydrates, protein, and healthy fats to replenish glycogen stores and support muscle recovery.

Healthy fats play a crucial role in maintaining good health. They are found in a variety of foods, including nuts, seeds, avocado, fatty fish, olive oil, and coconut oil.

Besides replenishing lost nutrients, the iftar meal should include hydrating foods to help the body rehydrate after a long day of fasting. Soups, fruits, and vegetables are excellent sources.

In addition, dates – which hold significance during Ramadan – are highly nutritious and provide a good source of quick energy owing to their high carbohydrate content, making them an ideal food with which to break your fast.

5. Avoid overeating during iftar

To optimise sports performance, it is important to consume the right amount of nutrients during iftar without overeating, which could lead to discomfort and negatively affect fitness.

To maintain a balanced meal with appropriate portions, use the Malaysian Healthy Plate Model, which follows the “quarter-quarter-half” method. This helps you create balanced, complete meals without going overboard.

It is also advisable to eat slowly and take breaks during the meal to avoid stomach discomfort.

For easy-to-digest nutrition before or during your workout, try sports gels, gel-based carbohydrates, sports bars, and isotonic drinks. These options provide compact nutrition that is easy to consume and digest.

Here are some dietary suggestions from DOC2US for a one-day meal plan that includes your sahur and iftar meals, as well as snacks.

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.