Healthy Practices During Ramadan
Samantha Wilkinson, MS, RDN, LD, Dolce Dietitian
Ramadan is a holy month, celebrated on the 9th month of the Islamic calendar. It is observed as the month of fasting. This holy observance is a component of one of the Five Pillars of Islam. Ramadan lasts either 29 or 30 days, depending on the view of the crescent moon. This year, 2014, Ramadan is observed from June 28th until July 28th.
Ramadan is derived from the Arabic root ramida, which means “scorching dryness or heat”, and it is customary for all adult Muslims to fast from dawn until sunset during this time, except children who have not reached puberty, those suffering from illness, those traveling, pregnant, breastfeeding or menstruating women, and diabetics.
Fasting includes abstaining from food, beverage, smoking and sexual behaviors. Muslims will eat before sunrise and after sunset. In this culture, fasting is always revered as a rewarding experience. However, during this holy month, the rewards are believed to be amplified. Along with fasting, recitation of the Quran and offering of prayers (salat) are practiced.
We were lucky enough to be able to ask a true Ramadan follower, and Olympic Weightlifter, Musa Harb, about how he manages his workouts and meals during Ramadan. His comments will be seen throughout the article.
Elements of the Fast
There are specific guidelines and criteria for your fast to be recognized and deemed valid.
Intention
You must have the intention of fasting prior to dawn every night of Ramadan, but it does not have to be spoken, as fasting is an act of the heart, according to Muslim beliefs, and you are doing so in the name of Allah.
Abstaining from Behaviors that would Break the Fast
Do not engage in consumption of food or beverage, smoking, sexual behaviors, and in some elements of the belief, listening to music, swearing or engaging in arguments.
Elements That Will Invalidate the Fast
Intentional Eating or Drinking
If you choose to eat or drink during the fast, it becomes invalid. If food or beverage is consumed accidentally because the person forgot, the fast remains valid.
Intentional Vomiting
If one becomes ill and needs to vomit due to some medical condition, such as, food-borne illness or arrival of the flu, the fast is still valid. The fast is nullified if the person purposely makes him/herself vomit during the fast.
Intentional Sexual Intercourse
If sexual behaviors are performed during the fast, one must perform kaffaarah, which is an absolution of sins. This is done by fasting for 60 days vs. 30 days OR feeding 60 poor people.
Menstrual or Childbirth Bleeding
Menstrual bleeding at any time of day makes the fast invalid, even if it starts just before sunset. Once bleeding begins, the fast is voided for that day and the fast must be made up at a later time.
Acceptable Behaviors During the Fast
Showering
Rinsing the mouth and nose
Applying make-up
Kissing/hugging your spouse
Daily Injections
Suppositories
Accidental consumption
Tasting with the tongue/using toothpaste/mouthwash as long as nothing is swallowed
Drawing blood
Breaking the Fast
It is recommended to break the fast by eating an odd number of fresh or dry dates, and if those are not available, then having a drink of water would be sufficient. “The thirst has gone, the veins are moistened and Allah willing, the reward is confirmed.” -The Prophet
Staying Healthy During the Fast
During this holy month, it can be difficult to fuel the body as we normally would. In order to avoid being catabolic (state of breakdown of molecules) for the duration of the day, try changing your workout time/routine to just before sunset so that you may refuel your body at sunset and break the fast.
If sunrise is at 5:30am and sunset is at 8:00pm, try to get your workout started between 6:00pm and 7:00pm, and get your post workout snack in at 8:00pm, followed by your meal at 8:30pm (sample schedule below).
Musa Harb states that “this year will be the hardest since we fast from 3:30 am til 9:00 pm” based on where he lives. This is an especially long duration for fasting, but he says that since they follow the lunar calendar, every year of Ramadan is different, meaning the start and end dates change every year. Harb adds, “Since I have a day job, I have to stick to my normal sleeping schedule and work everything else around it. Yes, I am allowed to take naps if I want to, but I cannot sleep all day and stay up all night since we have to pray 5 times a day (dawn, noon, afternoon, sunset and night). Also sleeping all day defeats the purpose. This Ramadan I train one hour before breaking my fast. A few years ago when sunset was earlier (before 7 pm) I used to train 1 hour after breaking my fast and that worked better for me.”
However, due to the difference in sunrise and sunset times, Harb has needed to alter his workout times. If you time your workouts just a little differently than normal, you will be able to fuel the body as you normally would on any other given day.
However, keep in mind that you haven’t eaten at all prior to your workout during the fast, so be sure to monitor your level of intensity and fatigue state. Do not overdo it with no fuel in the system. Harb states, “I usually train 5-6 days a weeks, but during the month of Ramadan I cut my training to 3-4 days a week. With respect to the type of exercises, I don’t change anything. My main goal in Ramadan is to maintain my strength level. I don’t shoot for new numbers or attempt personal bests. The decrease in performance is expected, that’s why I tailor my training during the month to maintain and minimize the decrease in performance.”
The month of Ramadan is not a time to PR your deadlift! Instead perform low to moderate intensity exercises, and/or decrease the number of times you train per week. That will still provide you with a great workout, but won’t completely deplete you of all your energy. Harb changes his workouts and duration during Ramadan.
“I lower the volume, I do only singles to doubles for all my lifts. I rest more between sets and keep my training session to 45 minutes to an hour maximum. With respect to intensity, I don’t do 100 percent. I work up to 85-90 percent. I don’t train 2 days in a row during Ramadan. It’s usually 3 days a week or 4 at most.”
You will also likely experience weight loss during this time due to the fact that you are still working out and burning calories, but aren’t replenishing them as you normally would. Harb says that during Ramadan he drops to 190 lbs. by the end of the month when he normally weighs 210-215 lbs. He said he usually gains that weight back quickly within a few weeks after Ramadan. Just be sure to monitor your weight loss and that you don’t lose too much too quickly. Ramadan is not meant to be utilized as a weight loss technique. If you experience extreme weight loss during this holy month, you may need to cut back on your exercise regimen.
Following your workout, the sun should be set and you can feed those working muscles! You can start by breaking the fast with some water post-workout (remember how important hydration is)*. Then, in order to follow the rule of Ramadan, have 1 or 3 dates while preparing your meal. “In our religion it is recommended to break the fast with a few dates, some milk and water, then go to pray and then eat a moderate sized meal. I think this works the best to prevent overeating. I usually have dates, water and some soup, and then half an hour later, I will have a moderate sized meal. I will have another small meal before bedtime. In our religion there is the practice of waking up before sunrise during Ramadan to have a small meal “suhur,” but I would rather get enough sleep. I try to squeeze in as much protein and healthy food as I can in all my meals. Also, I try to increase vegetable and fruit intake,” Harb said when asked about his eating patterns during Ramadan versus his usual pattern.
Below are some great, Dolce-Approved recipes to help break the fast, feed that working body, and adhere to Halal guidelines!
*Be sure to drink adequate amounts of purified water post-workout and immediately upon rising in the morning.
Zabihah (Ritual Slaughter)
“All animals except seafood. This method of slaughtering animals consists of a swift, deep incision with a sharp knife on the neck, cutting the jugular veins and carotid arteries of both sides but leaving the spinal cord intact. The objective of this technique is to minimize the pain and agony for the animal, more effectively drain the animal’s blood, resulting in a more hygienic meat.”
The following recipes are from The Dolce Diet: Living Lean Cookbook, available at Amazon.com
Skinny Sumo Stir-Fry
1 chicken breast, cut into bite-sized pieces (slaughtered according to Zabihah) or 1 cup quinoa
2 cups broccoli, chopped
1 cup mushrooms, chopped
1 tbsp. low-sodium soy sauce
4 green onions
handful of bean sprouts
Champion Chili
1/2 lb. ground organic turkey (slaughtered according to Zabihah) or 1 can chickpeas
2 cabs diced tomatoes or 6-7 freshly chopped tomatoes
1 can kidney beans
1 red pepper, chopped
1 green pepper, chopped
1 sweet onion, chopped
4 cloves garlic, chopped
sea salt, to taste
chili powder, to taste
Seared Ahi Tuna Steaks w/ Garlic Snow Peas
1 lb. sashimi grade yellow fin tuna, cut into serving portions
sea salt, to taste
black pepper, to taste
1/2 cup oat bran or buckwheat
1 tbsp. Italian seasoning
2 tbsp. grapeseed oil
Garlic Snow Peas
2 cups 1 tbsp. sesame seeds, toasted
2 garlic cloves, minced
1 tbsp. grapeseed oil
1 dash sea salt
1 dash black pepper
These recipes are packed with protein in order to repair your working muscles, especially after a long day of fasting. They also provide plenty of carbohydrates in the form of Earth-grown vegetables, as your glycogen (stored glucose) stores have been depleted throughout the day due to lack of consumption. We also need fat, which these recipes provide in a healthy variety since your body burns and utilizes free fatty acids during short-term “starvation.” An easy way to add a little extra good fat is to include a few slices of avocado to any of these recipes. It will pair wonderfully.
Here’s a sample day to ensure you are still getting in 4 meals per day, despite the time constraints (adjust according to your region’s times for sunrise and sunset):
5:30am – 8:00pm
FAST
6:00pm-8:00pm
TRAIN
8:00pm
POST-WORKOUT
3 Dates – followed by –
Banana Almond Smoothie
8:30pm
MEAL
*Take your pick from the recipes above
*16 oz water
10:30pm
MEAL
*Egg Scramble or Omelet
*16 oz water
11:00pm to 5:00am
SLEEP
5:00am
*Breakfast Bowl
*16 oz water
Special thanks to Musa Harb for enlightening us on the rituals and modifications during this holy time. His information has proved extremely valuable as someone who lives this lifestyle. Thank you for your contribution!
