Pros and Cons of Weight Training on an Empty Stomach

Is it possible to exercise while fasting? This is a common question for those who fast during Ramadan and abstain from eating and drinking between sunrise and sunset each day. Commonly, we believe that food gives us energy and therefore it will be difficult to fast and exercise at the same time; although true, it’s still important to make time for physical activity and there are many benefits to fasted exercises.

WHAT ARE THE BENEFITS TO FASTED EXERCISES?

When you exercise while fasting, your muscles do not have as much sugar (i.e. glucose) to use as energy, so instead the body taps in to stored fat as an energy source. This causes the body to breakdown glycogen for energy and burn fat, which is controlled by your sympathetic nervous system (SNS) when activated by exercise and lack of food combined. Exercise and fasting together also yields acute increases in oxidative stress, which benefits your muscles. Fasted exercises have been known to trigger genes and growth factors, including brain-derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs). These systems signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells, respectively.

This means that exercise while fasting may help to keep your brain, neuro-motors and muscle fibers biologically young. This may go way beyond helping you to burn more fat and lose weight; it may help you to:

• Turn back the biological clock in your muscle and brain
• Boost growth hormone
• Improve body composition
• Boost cognitive function
• Boost testosterone
• Prevent depression

WHEN IS THE BEST TIME TO WORKOUT?

Generally, most people find it easier to exercise right before sunset as you can push yourself a little more knowing that you’re going to break your fast soon. Another preferred option is to wait one hour after eating to allow time for digestion and energy to increase. For most people, going to the gym in the middle of the day will be exhausting and will not allow the body to refuel properly. During the first few days of Ramadan, it is recommended to start off slow around 20-30 minutes as your body adjusts to the changes. Once you have tested your endurance and are more accustomed to the change, you can increase your time at the gym accordingly.

WHAT TYPES OF WORKOUTS ARE BEST?

Ramadan is not a time to push your limits and set new personal records. Instead, it should be

treated as a time to maintain fitness or if you are not accustomed to working out then it’s

better to engage in lighter activity’s such as walks, swimming, yoga, or stretching. Those

fasting should stick to strength training, resistance training and non-rigorous cardio.

CAN I STRENGTH TRAIN DURING RAMADAN?

For strength specific training, it is recommended to workout 2 hours before you break your

fast. This way, you can eat several times post workout to help your body refuel and recover

while maximizing your feeding window.  For heavy lifting, it’s important to eat within

30-minutes after your workout and your meal should include fast-assimilating protein like

a protein shake.

HOW CAN I STAY HYDRATED WHILE FASTING?

During Ramadan, lighter cardio is recommended over rigorous cardio as you do not want to

lose water out of your system by over sweating. Staying hydrated is very important and can

be maintained by drinking water during the eating window. It is highly recommended to avoid

coffee and green tea and they are diuretics and will cause you to lose more liquid. It is

recommended to breakfast with dates, followed by two glasses of water. Thirst is often

confused for hunger and drinking water first can help prevent overeating. Aim to drink one

gallon of water and eating foods with high water content, like soups, watermelon, and salads.

HOW CAN I REFUEL MY BODY?

While Ramadan is a time for fasting, it’s also a time for indulgence. Those breaking their fasts

tend to give into cravings for unhealthy foods and overeat, causing weight gain. When break

ing fast, try having healthier options first and save the treats for the end of the meal. Aim to

eat healthy, whole and unprocessed foods 90% of the time.

Story Credit: Milad Emadi, Director, Performance Coaching , MOVATI Athletic

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