“I try to avoid eating lots of bread, which is hard because as Middle Easterners we love bread, and there’s a lot of it on offer, but I know it will make me sluggish during training,” says Deeb, who is of Palestinian-Uruguayan heritage. “I would also say: avoid processed foods, there’s no nutrients in them and they are just going to deplete your energy. Try and avoid too many sweet treats for the same reason.”
Instead, opt for nutrient-dense foods that help with maintaining muscle. Deeb suggests eating protein and complex carbs in the early morning to stave off hunger. “I would say eggs are the easiest thing for protein – add avocado for some healthy fats and then a Greek yoghurt bowl with fruits and granola. Carb up on oatmeal, overnight oats, or rice pudding.”
And to break the fast: “It’s tradition to start with dates, as they give you a quick energy hit. Maybe add almond butter to them for extra taste and calories. Then just keep it super simple for the main meal; think high protein such as chicken or fish, with filling complex carbs that take longer to digest, such as sweet potato or brown rice. I also love doing a lentil soup, having lots of colourful salad, plus quinoa and chickpeas.”
Deeb recommends at least two to three liters of water during sundown. “When you break your fast, drink a full glass of water straightaway because once you eat, you’re probably not going to be drinking as much. After that, keep a water bottle on you at all times – add electrolytes if you’re not great at getting enough water.”
Supplementing with vitamins and minerals can be a quick and easy way to ensure nutrient diversity, and it can also help to promote better sleep, which can be affected during the Ramadan hours. “I like taking magnesium glycinate for recovery and sleep, and ashwagandha also helps with sleep quality,” explains Deeb. “Powders and shakes are a good way to increase your protein intake, and think about adding vitamin C and a morning greens drink if you’re not getting enough fruit and veg.”
Listen to your body and adjust your training as needed
As tiredness accumulates and energy levels drop further due to fasting and broken sleep, workouts can start to feel harder. “I definitely feel myself getting more tired towards the very end of Ramadan, at that point, it becomes about just showing up and doing what I can during sessions,” admits Deeb. “Listen to your body, reduce sets further as needed, take rest days or just go for a walk instead, but try to get in some form of movement because it does so much for your mental health and energy levels at this stage.”
Deeb also has some words of advice for those who struggle to maintain motivation and discipline. “Think of training as an act of worship—gratitude for the body you have, rather than [being] about losing weight or maintaining a certain physique,” she explains. “Don’t always think about the way that your body looks during this time—make it about health and wellness, and try not be too hard on yourself.”
Once Ramadan is over, it’s important to slowly ease back into your normal training schedule rather than aiming for personal bests on week one. “Don’t rush straight back into high intensity; ease in with some jogging rather than running at speed, build back up to the heavy weights to avoid injury, and focus on recovery by making sure you’re eating and sleeping properly.”
