Optimising Your Training During Ramadan with Lara Active
Ramadan is a time of spiritual reflection, discipline, and community. But for those who love to train, it also presents a unique challenge: balancing fasting with maintaining fitness. At Lara Active, we believe that movement is essential, even during Ramadan and can even help you to fulfil worship with energy. With the right adjustments, you can stay strong, energised, and on track with your fitness goals while honouring the month’s sacredness.
1. Listen to Your Body
Fasting changes your body's rhythm, so it's crucial to be mindful of how you feel. Fatigue, dehydration, and low energy levels can affect performance. Adjust your intensity based on how your body responds. Some days, a light stretch or low-impact movement is enough. Other days, you might feel strong enough for a full workout.
2. Best Times to Train
- Before Suhoor: A light session before eating can work if you prefer early morning workouts. However, keep it low-impact to avoid dehydration throughout the day.
- Before Iftar: Training an hour before Iftar allows you to refuel immediately after. Keep sessions moderate and focus on strength or mobility.
- After Iftar: This is often the best time to train. Your body has had time to rehydrate and refuel, making it ideal for more intense workouts.
3. Prioritise Strength Over Endurance
Ramadan is not the time for excessive cardio. Instead, focus on maintaining strength and muscle through resistance training, bodyweight exercises, and controlled movements. Functional fitness and low-rep, high-quality movements will help you stay strong without excessive fatigue.
4. Stay Hydrated & Fuel Wisely
During non-fasting hours, prioritise hydration by drinking plenty of water and eating nutrient-dense meals. Focus on:
- Complex Carbs (whole grains, oats, quinoa) for sustained energy.
- Proteins (lean meats, fish, eggs, legumes) for muscle maintenance.
- Healthy Fats (avocados, nuts, seeds) for lasting energy.
- Electrolytes (coconut water, hydrating fruits) to prevent dehydration.
5. Adjust Your Mindset
Ramadan is a time for spiritual and mental discipline. If you can’t train as hard as usual, that’s okay. The goal is to maintain, not maximise. Keep movement a part of your daily routine without overexerting yourself.
At Lara Active, we design our modest activewear to support you through every season—including Ramadan. Whether you’re stretching at home, training at the gym, or going for a walk after Iftar, our breathable, flexible fabrics help you stay comfortable and covered.
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