Rob Donker

Health and Fit­ness Personal Trainer

Khaleej Times - City Times - - COVER -

Is it pos­si­ble to fast and stay fit?

Of course, it’s pos­si­ble to fast and stay fit. We just have to be a bit smarter about when we are train­ing and how in­tensely we are train­ing. There is ab­so­lutely no rea­son though to sac­ri­fice your fit­ness lev­els dur­ing the fast­ing sea­son.

What’s some­thing peo­ple fast­ing should be wary of?

The big­gest prob­lem with ex­er­cise dur­ing fast­ing is hy­dra­tion, apart from breath­ing (which we can only last with­out for three min­utes), hy­dra­tion is the sec­ond most im­por­tant ele­ment for our body. We can sur­vive for around three weeks with­out food, but only three days with­out wa­ter. Ex­er­cise will cause you to per­spire so you will be los­ing wa­ter while you’re train­ing. In ad­di­tion, we live in a coun­try where it gets in­cred­i­bly hot in the sum­mer which also draw a lot of wa­ter out of us in the form of sweat. This is why it’s im­per­a­tive that you suf­fi­ciently drink wa­ter dur­ing the hours of the night in or­der to stay hy­drated through the day.

When fast­ing when is the best time for a work out?

Like with most things in health and fit­ness, there is never a one ex­pla­na­tion fits all. Dif­fer­ent peo­ple have dif­fer­ent ways of op­er­at­ing that works best for them. Some peo­ple pre­fer to ex­er­cise im­me­di­ately be­fore breaking their fast so when they fin­ish they will be im­me­di­ately able to eat and drink wa­ter. Oth­ers pre­fer to have a light meal and stock up on wa­ter then ex­er­cise one or two hours af­ter. To be hon­est the sec­ond op­tion seems to be a bet­ter one sim­ply be­cause you are re­hy­drated and you can re­plen­ish some glyco­gen stores (en­ergy to make mus­cles move) so you are more likely to have a bet­ter per­for­mance.

What is the one im­por­tant food or fruit or veg­etable one should be eat­ing af­ter they break their fast?

To be hon­est there isn’t specif­i­cally a magic fruit or veg­etable that will help more. How­ever, fruit and veg­eta­bles which are high in wa­ter con­tent are al­ways good as they help to re­hy­drate. It’s im­por­tant to get a good bal­ance of car­bo­hy­drates, fats and pro­teins to get a sus­tained amount of en­ergy that will help you to get a good work­out in af­ter If­tar. There are a few healthy food spots you can use in­clud­ing Heat Cafe on Jumeirah road. You could also po­ten­tially look at us­ing a healthy food de­liv­ery provider such as MySixPak. Or lastly, if you al­ways buy take­away you could down­load Plo­tos which is an app that al­lows you to or­der from only healthy restau­rants or to only or­der healthy op­tions from restau­rants.

What healthy food spots would you rec­om­mend in Dubai for peo­ple to check out for a clean and light way to break their fast?

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