Ramadan is a time for spiritual growth, reflection, and discipline—but that discipline can also extend to fitness. For many, fasting poses a challenge when it comes to maintaining an active lifestyle, but with the right approach, it can become an opportunity to enhance both physical and mental well-being. Destination KSA spoke with Reham Kamal, Founder of RK FIT and Calisthenics coach, and Tarek Khaleel, EMS master trainer and founder of Alpha Elite, who shared their expert advice on how to stay active, boost metabolism, and make the most of workouts during the holy month.

Timing your workouts: before or after Iftar?

One of the biggest questions during Ramadan is whether to exercise before or after breaking the fast. Both experts agree that each timing has its benefits, depending on an individual’s fitness goals and daily routine.

Before Iftar

“Working out before Iftar is ideal for those aiming to lose fat because the body taps into fat stores for energy,” said Kamal. “It also enhances insulin sensitivity and can be convenient for those with work or family commitments.” Low-intensity cardio paired with resistance exercises is her go-to recommendation for those fasting, ensuring that the body remains in motion without excessive strain.

Khaleel added, “When you train before breaking your fast, your body is in a glycogen-depleted state—this makes pre-Iftar workouts particularly beneficial for fat loss.” He recommends walking for 30 to 45 minutes as an effective low-intensity workout. “The best time to engage in such workouts is right before Iftar, as it allows you to replenish your energy and hydrate immediately afterward,” he said. “It’s crucial to maintain a calorie deficit throughout the day to ensure fat loss.”

After Iftar

Training after Iftar can be beneficial for muscle building and recovery. “Once you’ve eaten and hydrated, the body becomes more active, especially if the meal is light,” Kamal notes. A balanced meal before exercise can help sustain energy levels and prevent fatigue.

Khaleel emphasized that if the goal is to maintain or build muscle, training after Iftar is the best option. “Strength-based exercises such as weightlifting, resistance training, or bodyweight strength workouts require more energy and fuel from food,” he said, adding that the ideal time to work out is two hours after Iftar. “This gives your body enough time to digest and utilize the nutrients from your meal.”

“After your workout, it’s essential to consume a balanced second meal that includes protein and carbohydrates to aid in muscle recovery and growth. Regardless of your workout timing, ensure that your daily caloric and protein intake meets your fitness goals for optimal results,” said Khaleel.

The impact of fasting on metabolism and fat burning

Fasting isn’t just about abstaining from food—it has profound effects on the body’s metabolism. According to Kamal, fasting encourages the body to use fat as an energy source, making it a powerful tool for fat loss. “If you exercise while fasting, your body is more likely to burn fat stores,” she explains. Additionally, fasting improves insulin sensitivity, allowing for better nutrient absorption post-meal, which supports muscle recovery and overall health.

What does a trainer’s plate look like in Ramadan?

Nutrition plays a key role in fitness performance, and Kamal ensures her meals are optimized for energy and recovery. “I focus on hydration first by drinking plenty of water and electrolytes,” she shares. Her Iftar meals always include a mix of protein sources like chicken, lentils, and meat, alongside complex carbohydrates such as oats, rice, and whole-grain bread. “Healthy fats from nuts and olive oil are also essential for supporting body functions,” she adds.

Khaleel follows a structured approach to Iftar that balances energy restoration, muscle recovery, and insulin regulation. He starts with a fiber-rich salad to slow down digestion and prevent insulin spikes. “The main portion of my meal consists of high-quality protein sources such as chicken, lean beef, or fish, which help maintain and build muscle mass,” he explained. He also includes complex carbohydrates like potatoes and rice to provide sustained energy for his strength training session after Iftar. “This structured meal plan not only fuels my workouts but also prevents unnecessary fat gain by controlling blood sugar levels and ensuring nutrient balance,” he said.

Both coaches stress the importance of hydration, advising individuals to drink 2 to 3 liters of water between Iftar and Suhoor to prevent dehydration and support optimal bodily functions. “By implementing these habits, you can turn Ramadan into an opportunity for fat loss, muscle building, and overall health improvement,” said Khaleel.

Making the most of Ramadan for fitness goals

Ramadan doesn’t have to be a setback for fitness; in fact, Kamal believes it can be a turning point for many. She encourages maintaining an active routine by exercising at least three days a week and incorporating movement like walking before Iftar. Mindful eating is also crucial. “Avoid overeating at Iftar—divide your meals and eat consciously to prevent bloating,” Kamal advises. She also highlights the benefits of breathing exercises, which not only aid digestion but also help in managing stress and maintaining a calm, focused mindset throughout the day.

Fueling your workouts the right way

What you eat directly impacts your workout performance, and Kamal warns against excessive processed and fried foods. “Sugary and fried foods can cause energy crashes, making workouts more difficult,” she says. While she acknowledges the cultural significance of certain Ramadan dishes, she encourages moderation. “Focus on whole grains, fruits, and proteins—they provide the necessary energy and aid in muscle recovery.”

“Ramadan is not just a time for spiritual reflection but also an excellent opportunity to improve your health and fitness. By following structured habits, you can use this time to lose fat, build discipline, and adopt a sustainable healthy lifestyle,” notes Khaleel.