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Slow Digesting Vs. Fast Digesting Foods - Ramadan Fitness #2

Slow Digesting Vs. Fast Digesting Foods - Ramadan Fitness #2

To manage your energy levels in Ramadan, you need to know which foods to eat in Suhoor vs. Iftar...

Rafi Hussaini
March 17, 2024

I was re-listening to our discussion with Faris Khan on staying fit while fasting and I had to share this because there’s so much good information here that often doesn’t get talked about for some reason. It’s so good that I’m basically paraphrasing exactly what he said in writing here so its more easily shareable.

Whether you’re training for a big event and are afraid you’ll lose progress while fasting, you want to feel more sustained energy throughout the day, or you just don’t want to feel lethargic when you’re praying taraweeh, this newsletter is a must read.

The Suhoor Blueprint

Suhoor (the morning meal right before we start fasting), that's the most important meal because that's where you're gonna supply your body with all the nutrients that it needs in order to fast throughout the day.

The best things to have at that time are slow digesting foods. Foods that are going to release slowly into your body or release protein.

Eggs, casein protein, cottage cheese, these are all examples of proteins that are not quickly digested.

In terms of carbs, you want complex carbohydrates. Things like whole grains, oats, quinoa. You want a lot of fiber because that's going to help you feel full. Legumes (beans) are great because they contain carbs, fiber, and protein.

And of course you can’t forget about healthy fats. Healthy fats are absolutely necessary because we normally use carbohydrates as our main fuel source for energy, but after prolonged fasting the body turns and uses that fat as its energy source. So you need things like avocados, olive oils, nuts, nut butters, things that are going to actually slow the digesting down, and then that way you're going to be able to sustain yourself and keep you nice and full all day.

This goes without saying, but you can’t forget about hydration. Even slight dehydration can be enough to cause headaches, loss of concentration, and feeling tired, so don’t forget to drink water!

The Iftar Blueprint

Iftar (the sunset meal) is the complete opposite of suhoor. You want to go for fast digesting foods. Things like dates are wonderful because they have the carbs, they have fiber, they contain potassium, which is going to help with our fluid balance. So not only is that going to give us some quick energy, it's also going to hydrate us.

Other fast digesting carbs like watermelon, melons, pineapples are high glycemic, meaning that they get absorbed into the bloodstream very quickly. So we're going to be very energized and we're going to feel good after that.

And then I recommend having a whey protein shake - it's super quick absorbing and helps to preserve muscle. That’s what I do to break my fast, and then about 15-20 minutes later after praying Maghrib I'll have a well-balanced meal with all the key nutrients:

High quality protein - chicken, fish, meat
Good carbs - rice, pasta, potatoes
Healthy fats
Colorful vegetables - all the colors so you get all the nourishment your body needs

And that’s about it. But one thing people have to understand, don't overeat. When you overeat, you’re going to feel lazy and lethargic.

Slow Digesting Vs. Fast Digesting Foods - Ramadan Fitness #2

To manage your energy levels in Ramadan, you need to know which foods to eat in Suhoor vs. Iftar...

The Suhoor Blueprint

The Iftar Blueprint

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