5 Expert-Backed Strategies to Stay Fit and Energised During Ramadan 2025

At Fitness First Malaysia, we understand that Ramadan is a time for spiritual growth, family connection, and self-discipline but that doesn’t mean your fitness and well-being should take a back seat. In fact, with the right approach, you can maintain strength, sustain energy, and stay on track with your fitness goals without compromising your fast.

Our expert trainers and nutrition specialists have put together this guide to help you train smart, eat well, and stay active throughout Ramadan.

1. Ramadan Nutrition: Smart Portion Control and Strategic Eating

Maximise Energy with Expert-Recommended Suhur and Iftar Meals

Fasting for long hours makes food choices critical not just for energy, but also for muscle retention, hydration, and overall well-being.

At Fitness First, our trainers encourage the 80/20 approach during Ramadan:

• 80% nutrient-dense foods (complex carbs, lean protein, healthy fats, fiber)
• 20% indulgences (your cheats and treats in moderation)

What Our Fitness Experts Recommend:

For Suhur (Pre-Dawn Meal)

• Slow-digesting carbs - Oats, low-GI rice, whole grains for sustained energy
• Protein sources - Eggs, Greek yoghurt, chicken to support muscle maintenance
• Healthy fats - Nuts, avocados, olive oil to keep you full longer
• Hydration focus - Coconut water or water-rich fruits to prevent dehydration

For Iftar (Breaking Fast)

• Start with dates and water - Traditional yet scientifically effective for quick energy replenishment
• Prioritise lean protein and fibre - Chicken, fish, lentils, and greens to support muscle recovery
• Avoid heavy, fried foods - Minimise bloating and post-iftar sluggishness
• Rehydrate strategically - Alternate between water and electrolyte-rich drinks

Expert Tip from Fitness First Nutrition Coaches:

• Avoid fast-digesting sugary foods at iftar. They spike blood sugar, leading to energy crashes and cravings.

2. Ramadan Training: When and How to Work Out for Maximum Results

Train Smarter, Not Harder: Fitness First's Ramadan Workout Strategy

During Ramadan, energy levels fluctuate throughout the day, so the timing and intensity of workouts matter.

Best training windows when fasting during Ramadan:

• Pre-Iftar (1 Hour Before Breaking Fast) - Light to moderate training for fat burn and endurance
• Post-Iftar (1-2 Hours After Eating) - Best for strength training, hypertrophy and recovery
• Late Night (After Taraweeh Prayers) - Great for high-intensity training and group workouts

Recommended Fitness First Classes for Ramadan:

• Pre-Iftar: Gentle yoga, Pilates, or mobility training at Fitness First Avenue K
• Post-Iftar: Strength training and muscle-building workouts at Fitness First Mid Valley
• Late Night: High-energy HIIT, BODYCOMBAT™, or RPM™ cycling

Trainer Insight from Fitness First Experts:

• Skip high-intensity cardio while fasting as it leads to dehydration and muscle breakdown.
• Strength training post-iftar helps maintain muscle mass so prioritise weights over excessive cardio during Ramadan.

3. Hydration: Preventing Fatigue and Enhancing Performance

Fitness First's 2-4-2 Hydration Rule for Ramadan

Dehydration is one of the biggest challenges during Ramadan, leading to fatigue, headaches, and muscle cramps. Fitness First trainers recommend the 2-4-2 rule to optimise hydration:

• 2 Glasses at Suhur - Start the day hydrated
• 4 Glasses Between Iftar and Bedtime - Spread intake to prevent bloating
• 2 Glasses Before Sleeping - Hydrate for overnight recovery

Additional Hydration Tips from Our Experts:

• Electrolytes over sugary drinks - Coconut water, lemon water, or electrolyte-rich drinks
• Hydrate strategically, not all at once - Drinking too much at once can cause discomfort
• Eat water-rich foods - Cucumbers, watermelon, soup-based dishes

4. Sleep and Recovery: Maximise Rest While Balancing Training and Fasting

Better Sleep = Better Energy, Strength and Focus

With early suhur meals and late-night prayers, sleep cycles get disrupted during Ramadan. But quality rest is crucial for muscle recovery, hormone balance, and sustained energy.

Fitness First’s Sleep Optimisation Tips for Ramadan:

• Stick to a consistent bedtime - Even small adjustments improve recovery
• Take power naps (20-30 min) - Ideal for energy restoration without grogginess
• Wind down properly - Stretching, meditation, and deep breathing aid relaxation
• Post-workout cool-down is key - Reduces stress and helps with sleep quality

Trainer Tip: Sleep affects hunger hormones which can lead to poor sleep increases cravings and overeating.

Read also: Top 8 Essential Sleep Tips

5. Fitness First Ramadan Game Plan: Stay Active, Stay Motivated

Make Ramadan Fitness Easy with Structured Training and Smart Nutrition

To help members stay consistent, feel strong, and make the most of their fitness journey, Fitness First Malaysia offers:

• Exclusive Ramadan Workout Plans - Tailored for fasting individuals
• Pre-Iftar and Post-Taraweeh Classes - Designed for maximum efficiency
• Flexible Training Options - Group classes, strength training, and yoga for all fitness levels

Stay Strong and Energised This Ramadan with Fitness First

At Fitness First Malaysia, we believe that Ramadan is a time for self-improvement, physically, mentally, and spiritually. With the right nutrition, training, and recovery strategies, you can stay fit, maintain muscle, and optimise your energy levels throughout the holy month.

Take the first step today.