6 Tips to Take Care of Your Body & Mind During Ramadan
Embody Fitness helps you stay fit and healthy during your fast
The talented team of health and fitness gurus at Dubai leading luxury member’s only gym, Embody Fitness, provides you with helpful advice during Ramadan, to avoid crashing and to maintain a healthy, balanced diet. In-house nutritionist Lulwa Alarmali has outlined 6 tips to ensure you maintain your equilibrium throughout your fast.
Lulwa shares some of her expert tips on how to stay fit and healthy during Ramadan, to ensure that you take care of your wellbeing during the Holy month. As Embody Fitness take a comprehensive approach to health and fitness, their talented staff leave nothing out!
1. Stay Hydrated
To stay hydrated during your fast, don’t leave all your water-intake to the last few hours of your day. The body will excrete it if it’s too much in one go. Instead, aim for 250-500mL of water per hour during the hours you’re not fasting.
2. Avoid Crashing
Don’t break your fast with high sugar or high amounts of refined carbohydrates such as white breads, pastries, large amounts of white rice, and juices/ sodas. This will result in an insulin spike followed shortly by a crash. The “crash” will trigger cravings for more high-sugar foods, resulting in somewhat of a cycle. Instead, to maintain healthy blood sugar levels and eliminate bad craving, consume foods high in protein and healthy fats, and choose slow digesting carbohydrates.
3. Thermodynamics & Electrolyte Balance
The concept of thermodynamics still applies to weight management during Ramadan, which simply put is energy in versus energy out. It’s possible for people to gain weight or lose it depending on the amount of food they consume between the Maghreb and Fajer prayers. Electrolyte balance is important in order to avoid feelings of thirst. Before the Fajer prayer, have a banana or a few dates for their potassium content. If you’re avoiding sugary foods, have an electrolyte drink or powdered greens mixed with water.
4. Protein Power
If you train before breaking your fast, it’s important to supplement immediately with fast-digesting proteins and possibly carbs. Whey protein is a great option for breaking your fast, before starting your main meal. BCAAs or an essential amino acid drink works just as well if you’re avoiding dairy, as whey comes from milk. Casein is a slow digesting milk protein, which can be taken before the Fajer prayer to provide a slow releasing source of protein during the fast.
5. Training Times
Speaking of training, the best times to train during Ramadan is either early in the morning soon after your last meal, directly before breaking your fast, or 1-2 hours after breaking it. This enables the body to utilize exogenous fuel sources rather than breaking down muscle and protein without the ability to recover.
6. Don’t Forget Your Fiber
Having a high fiber meal as your last meal is essential for preventing hunger during your fast. It keeps the stomach fuller for longer, and doesn’t result in an insulin spike, eliminating the cravings you would get for the reasons mentioned in the second bullet point.
About Embody Fitness:
Embody Fitness is a luxury, Olympic-standard personal training facility established in London, U.K. in 2013 by co-founders James Miller and Sharare Hau. The revolutionary fitness business provides the very best in personal training, nutrition and supplementation and sports therapy, all aimed at delivering the very best physical results possible for clients. The aim of Embody Fitness is to deliver outstanding results whilst providing clients with an experience that is as professional and enjoyable as possible. Embody Fitness is renowned as the best personal training in London and was awarded the “Best Gym for Transformations” by Men’s Health Magazine and Tatler’s Gym Awards.
Telephone: 052 723 9333
Location: Lamborghini Building on Sheikh Zayed Road, Dubai, UAE