One of the most common concerns about working out in Ramadan is determining when to do your workouts. The key to being able to workout is eating in a nutritionally balanced way at suhoor and iftar so that you are able to get through your workouts with energy. Here are four timings you can try:
Timing 1: Before Suhoor
If you wake up a little bit earlier before suhoor, you can workout before eating. Your energy levels will be high at this time since your body will have energy from the food you ate after iftar. The problem with working out at this time is that the food you eat afterwards, i.e. your suhoor, will digest faster and you will get hungry earlier in the day. Additionally, your sleep will be further disrupted since you will be waking up even earlier than you normally would for suhoor.
Timing 2: Afternoon (After Dhuhr Salah)
In my experience, this is the optimal workout time. You will get a huge boost of energy after your workout and feel great for the rest of the day. However, because water will not be immediately available, working out while fasting does take a few days to get used to. But if you stick to it, you will notice that your body is able to adapt quickly.
Timing 3: Just Before Iftar
This is also a great, if not ideal, time to workout because food and water are available very soon after you are finished your workout. However, it can be a little tough for some people to work out at this time since energy levels are quite low towards the end of the fast.
Timing 4: After Iftar
You can also choose to work out before or any time after isha prayers. Your energy levels will be high, with food and water in your system, and you can also drink water during the workout itself. However, working out at this time can affect your sleep as your central nervous system is firing and being energized from your workout will make it tougher for you to fall asleep.
In conclusion, there is no such thing as the best time to workout during Ramadan. The best time is whatever is possible for you, according to your schedule. So find a time which will work for you that you can keep consistent throughout the month, and stick to it.
Taking a few days off for the first couple of days while you get adjusted to fasting is completely okay. Then try and stick to one consistent time throughout the month.