Your MINI guide

to a healthy



5 healthy tips from elite performance nutritionists!


during RAMADAN
is like a marathon

Fasting during Ramadan is like running a marathon. Just like a marathon runner needs to fuel their body with the right nutrients, a person fasting during Ramadan needs to make sure they are eating a balanced and nutrient-dense diet to maintain their health and wellbeing. It’s important to pace yourself, avoid overindulging, and listen to your body’s needs to ensure that you can make it through the month in a healthy way.

CHU spoke with Elite Performance Nutritionists Gregory Hirschfeld and Fleur van Oers, and they gave a few tips to get through the month as healthy as possible:

the experts

  • During Iftar, choose a meal with complex carbohydrates and protein, for example: a bowl of harira followed by a green salad with quinoa or bulgur, chicken or lean meat, or white fish, and finish the meal with fruit.
  •  Avoid sugary and processed foods and excessive caffeine consumption.
  • Before the day starts, during Suhoor, eat fulfilling meals with fiber, wholemeal products like brown rice, and vegetables. Add another protein source, such as a smoothie with yogurt or quark, to maintain a good protein distribution. In case you struggle eating such a meal at this hour, you could opt, for example, for an oatmeal porridge topped with some nuts and fruits, and a green (veggie / fruit / yoghurt) smoothie on the side.
  • Additionally, prioritize your health during Ramadan by staying hydrated. Try to drink at least 2 liters of water during non-fasting hours.
  • A healthy sleep routine is essential for overall health and well-being. Even though it is Ramadan and this might affect your sleep pattern, it is recommended to aim for 7-8 hours of sleep and maintain a regular sleep cycle.
  • And of course, stay connected with loved ones. Take time to reflect on the blessings in your life and practice mindfulness techniques such as meditation or deep breathing to help manage stress and improve overall wellbeing.


It is important to note that everyone’s body is different, and it is important to listen to your own body. Work with a healthcare professional or nutritionist in case you need guidance or advice on what works for you.

to your
own body

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