Ramadan Kareem 2024
Welcome to your Ramadan fitness journey! We at Trident are here to guide you through a balanced and effective workout routine during this blessed month. Discover practical hints and tips to stay active, energised, and maintain your well-being while observing Ramadan. Let's embrace the holistic approach to health and fitness as we navigate this special time together.
TRIed & Tested
Here are Trident’s TRIed & Tested hints and tips for safe exercise and nutrition whilst fasting during Ramadan:
1. Schedule workouts wisely: Opt for low to moderate intensity exercises, such as brisk walking or light cardio, during non-fasting hours to ensure energy levels are sustained throughout the day.
2. Hydration is key: Prioritise hydration during non-fasting hours to prevent dehydration during the fasting period. Drink plenty of water and include hydrating foods like water-rich fruits and vegetables in your suhoor and iftar meals.
3. Suhoor nutrition: Choose complex carbohydrates for sustained energy, lean proteins for muscle repair, and include fruits and vegetables for essential vitamins and minerals. Avoid excessive caffeine and sugary foods.
4. Break your fast mindfully: Begin with dates and water to replenish glucose levels, followed by a balanced iftar meal containing lean proteins, complex carbs, and a variety of vegetables to aid recovery and sustain energy.
5. Adjust workout intensity: If you're accustomed to high-intensity workouts, consider reducing intensity during Ramadan. Focus on maintaining consistency and adapting your routine to your energy levels.
6. Time your workouts: Plan your exercise sessions either right before iftar or a couple of hours after iftar when energy levels are likely to be higher. This allows for optimal performance without the risk of dehydration during fasting hours.
7. Listen to your body: Pay attention to how your body responds to exercise during fasting. If you feel excessively fatigued, consider lighter activities or rest. It's crucial to prioritise your well-being.
8. Incorporate strength training: Include resistance exercises to maintain muscle mass. Use moderate weights and perform controlled movements to minimise the risk of injury.
9. Stretch and cool down: Allocate time for stretching and cooling down after your workouts to enhance flexibility and aid in muscle recovery. This is especially important during Ramadan to prevent stiffness.
10. Consult a professional: If you have any health concerns or specific fitness goals during Ramadan, consider consulting a healthcare professional or contact us to access a certified fitness trainer for personalised advice tailored to your needs.
Ramadan Fitness Program
Pre-Iftar (Evening Meal) Workout:
Ψ Duration: 30-45 minutes
Ψ Focus: Light to moderate cardio (walking, jogging) and flexibility exercises.
Ψ Timing: 1-2 hours before Iftar
Iftar (Breaking Fast) Meal:
Ψ Hydration: Begin with water, dates, and a balanced mix of proteins, healthy fats, and complex carbohydrates
Post-Iftar Strength Training:
Ψ Duration: 30-40 minutes
Ψ Focus: Full-body strength training with bodyweight exercises or light weights.
Ψ Timing: 1-2 hours after Iftar
Tarawih Prayer Break:
Ψ Light Stretching: Include gentle stretches to maintain flexibility during the prayer break.
Suhoor (Pre-Dawn Meal):
Ψ Balanced Nutrition: Opt for complex carbs, lean proteins, healthy fats, and hydrating foods
Pre-Dawn Cardio:
Ψ Duration: 20-30 minutes
Ψ Focus: Low-intensity cardio like brisk walking or cycling
Ψ Timing: Just before Suhoor
Hydration Reminder:
Ψ Throughout the Night: Sip water during non-fasting hours to stay hydrated
Post-Tarawih Recovery:
Ψ Hydration: Rehydrate with water and electrolyte-rich drinks
Ψ Light Stretching: Focus on stretching to relax muscles before bedtime
Sleep Quality:
Ψ Aim for 7-8 hours of sleep: Ensure adequate rest to support recovery and overall well-being
Remember to listen to your body, and adjust the intensity based on your energy levels. Consistency is key, and these adapted workouts aim to keep you active and maintain your fitness goals during the blessed month of Ramadan.
Ramadan Inspired Recipes
These recipes offer a mix of protein, fibre, and essential nutrients to keep you energised and nourished during Ramadan. Adjust portions according to your dietary needs and preferences.
Grilled Chicken Skewers with Yogurt Sauce:
1. Marinate chicken chunks in a mix of yogurt, garlic, lemon juice, and spices.
2. Skewer and grill until cooked. Serve with a refreshing cucumber yogurt sauce.
Quinoa and Chickpea Salad:
1. Combine cooked quinoa, chickpeas, cherry tomatoes, cucumbers, and fresh herbs.
2. Drizzle with olive oil and lemon juice for a nutritious and satisfying salad.
Lentil Soup with Spinach:
1. Simmer lentils, spinach, carrots, onions, and garlic in vegetable broth.
2. Season with cumin, coriander, and a dash of lemon for a hearty soup.
Baked Salmon with Herbs:
1. Season salmon fillets with herbs, garlic, and a touch of olive oil.
2. Bake until flaky. Serve with roasted vegetables for a nourishing iftar.
Stuffed Bell Peppers:
1. Mix lean ground turkey with quinoa, black beans, corn, and spices.
2. Stuff bell peppers and bake until tender. Top with a light tomato sauce.
Greek Yogurt Parfait:
1. Layer Greek yogurt with fresh fruits, granola, and a drizzle of honey.
2. A delicious and wholesome dessert option for suhoor or iftar
Veggie Stir-Fry with Tofu:
1. Sauté tofu, broccoli, bell peppers, and snap peas in a light soy-ginger sauce.
2. Serve over brown rice for a nutrient-packed meal.
Sweet Potato and Chickpea Curry:
1. Cook chickpeas, sweet potatoes, and spinach in a flavourful curry sauce.
2. Pair with whole grain naan for a filling and delicious iftar.
Spinach and Feta Omelette:
1. Whisk eggs and cook with spinach, tomatoes, and feta cheese.
2. A protein-rich suhoor option that's quick and satisfying.
Fruit Salad with Mint-Lime Dressing:
1. Combine fresh fruits like watermelon, berries, and citrus.
2. Drizzle with a dressing made from lime juice and chopped mint for a refreshing dessert or suhoor side.
