King's College London

We hear from our Muslim community members who divulge how they stay fit and healthy during the holy month. Health & fitness coach Joshua and les mills Instructor Nagham Albeitawi share their top tips.

Nagham Albeitawi a BODYPUMP™, RPM™, LES MILLS SPRINT™ and BODYBALANCE™ Instructor who considers Ramadan the healing month of the year.

How do you tailor your training during Ramadan?

"During Ramadan I favor lower-intensity and lower-impact workouts, focusing more on flexibility, mobility, and core training. If I can, I prefer to teach fewer classes, as it's a good time to allow myself to pull back and try to integrate different types of training."

How do you maintain energy?

"Breaking the fast with dates, water and maybe a soup is the healthiest way to energise and hydrate the body. I also make sure I get a colourful fresh salad and have protein, healthy fats, and carbs. When it comes to suhoor, watermelon is a must! It's delicious and has a high-water content which aids in staying hydrated. I also have proteins like yogurt or cottage cheese with complex carbs and healthy fats to ensure I'm energized for the next day!"

Bonus tip:

"Ramadan is also a month full of social events with family and friends and after iftar the food can be very appealing. Be mindful and avoid overeating. Remember, the best way to consume energy is to make sure we move more!"

Joshua Montella, a Muslim athlete coach at King’s Sport & Wellness, sits down to give some insight into how to balance the physical demands of training with the spiritual obligations of Ramadan. From managing nutrition and hydration to discussing impact on energy and performance levels.

What types of exercises do you prefer during Ramadan, and why?

"I prefer simple weightlifting training and tend to do a few more stretches than usual. This can be helpful as it gives me a reasonable guide in terms of movement, especially during the first two weeks; I can still train for strength and mobility but within a reasonable limit."

Are there specific times of the day that you find best for exercising while fasting?

"Evening time right after eating would be the best for energy levels and performance. But if one can work out before eating that could very beneficial too."

What are your go-to pre-dawn and post-sunset meals for sustaining energy during workouts?

"Nutritionally, both meals are quite similar. I try to eat complex carbohydrates, protein and vegetables. Any snacks will be very high in protein and healthy fats.

For example, a pre-dawn meal might be some rice or pasta (brown), with mixed vegetables and eggs. Post-sunset will be potatoes, beef, chicken or fish with mixed salad with any snack in between being an egg omelette with tuna or brown pita bread with hummus and fruits."

Have you found any strategies helpful in maintaining muscle mass during Ramadan?

"I found that a very simple workout comprised of compound movements and food high in protein helps maintain muscle mass."

Finally, how do you navigate social and family gatherings that may involve heavy or rich foods during Ramadan, while still adhering to your fitness goals?

"I’ve never really been in that situation as most members of my family are not Muslim. However, I know that is the case for many families during Ramdan. I would suggest trying to go for the healthiest option or limit intake of sugar. Try to stay active where possible, even if it’s a very low intensity movement like a 5-minute walk."

Support from King's Sport & Wellness

Ramadan is predicted to begin officially on Friday 28 February until Sunday 30 March 2025.

• During Ramadan, both Strand and London Bridge gyms will be offering amended operating hours on specific days; see our webpages to find out more. 
  

• King’s Sport & Wellness runs Learn to Lift workshops at each gym, and our coaches will be happy to provide any expertise on how best to train throughout the month. Strand Gym also provides a Women’s Community studio for our female members.
  

• The Sport & Wellness Centre at Waterloo offers free physiotherapy sessions and recovery clinic for all at King’s. 

• Throughout the month of Ramadan, both the Strand and London Bridge gyms will be providing dates during Iftar (Sunset) which our Muslim members are welcome to take to break their fasts.

• There will be a cheat sheet guide available on the gym floor at both sites for training and staying active during Ramadan.

• We also have training and nutrition resources that can be found here.

• Throughout the month of Ramadan, both the Strand and London Bridge gyms will be providing dates during Iftar (Sunset) which our Muslim members are welcome to take to break their fasts.

• There will be a cheat sheet guide available on the gym floor at both sites for training and staying active during Ramadan.

• We also have training and nutrition resources that can be found here.

• It might be more challenging to make it to the gym during this time; if this is the case, you can work out from home with Les Mills+. They provide on-demand workouts and meditation for FREE, enrol to the KEATs page to unlock access.