Free tool
Ramadan training planner.
Tell it when you break your fast and when you want to train. It lays out your day: training, iftar, your evening meal and suhoor.
Your Ramadan day
Light iftar
Water, dates and something light with protein. Save the full meal for after training.
Train (45 min)
Your best session of the day: fed, hydrated and with a full meal still to come.
Main meal
Your biggest meal: protein, carbohydrate and vegetables. Keep sipping water.
Suhoor
Slow-digesting carbohydrate, protein and fluids: oats, eggs, yoghurt, fruit and plenty of water. Finish before fajr.
Fajr
The fast begins. Short naps help if your night was broken.
General guidance for healthy adults. If you have a medical condition, take medication or are unsure whether fasting and training is right for you, speak to your doctor first.
When is the best time to train in Ramadan?
For most people, about an hour after a light iftar. You are hydrated and fed, and you still have your main meal to come. Training shortly before iftar also works if you keep the session controlled, because you can eat and drink straight afterwards.
Can I build muscle or lose fat while fasting?
Yes. Your daily calories and protein matter more than when you eat them. Keep protein high across iftar, an evening feeding and suhoor, keep lifting, and most people maintain or progress through the month.
What should I eat at suhoor?
Slow-digesting carbohydrate, a solid serving of protein and plenty of fluid: for example oats, eggs, yoghurt and fruit, with water. It needs to carry you through the day.
Should I train less during Ramadan?
Usually shorter rather than less often. Keep the important lifts, trim the extras and avoid all-out conditioning while fasted. Sleep is the thing to protect.
Apply for coaching
Make this Ramadan a step forward.
JR adjusts your training and nutrition for the month, then again when it ends. Apply now and start with a plan.