Tips for fitness and faith

Muscat – Balancing faith and fitness during Ramadan requires careful planning, as years of muscle building and high-intensity endurance training can be impacted by fasting. With limited eating and hydration windows, workouts must be adjusted to prevent muscle loss and maintain strength. Jaison M, gym instructor and fitness expert, shares essential guidelines to help you stay in shape while observing the holy month.

Week 2
When fasting, your body gradually depletes glucose and glycogen stores. After around 24 hours without food, the body begins converting glycogen from the liver and muscles into glucose. If fasting continues without proper nutrition, the body starts breaking down muscle tissue to provide energy.
To prevent this, it is essential to have adequate protein during iftar and suhoor. Include lean meats, eggs, dairy products, legumes and protein shakes in your meals. Healthy fats from nuts and avocados can also provide sustained energy.
Hydration is equally important – drink plenty of water between iftar and suhoor to keep muscles hydrated and prevent cramping. Start workouts after a few hours of food.