A couple of days ago I talked about hydration and it’s importance, especially if you are working out in this heat. Today I wanted to touch a little bit on electrolytes. For those that are drinking high volumes of water and/or involved in lots of physical activity, replenishing your electrolyte levels are a must. They’re essentially minerals in your blood and other body fluids that carry an electric charge and affect things like the amount of water in your body, the acidity of your blood, your muscle functions, etc. You lose them when you sweat or in some cases are flushed out if you over-hydrate. Good news is that it’s not hard to replenish them. My favorite fruit, watermelon is extremely rich in electrolytes. I usually have a bowl every other night or so. While there are plenty of sources for replenishing electrolytes, like sports drinks, additives, etc, stick with natural sources like fruit, leafy greens, coconut water, and sodium. I say stay away from sports drinks because their sugar content negates a lot of their benefits.
For Sahoor
Today I fried 2 eggs in extra virgin olive oil, sprinkled a bit of a sea salt and chili powder on them and ate them with a fork. I also had a protein shake mixed with water. I don’t often drink shakes post/pre workout because I don’t find them to be that effective. However, I will sometimes drink one as a meal supplement or addition when I remember I still own some. It has plenty of protein and fills you up so it’s not a bad thing to have in the morning. Is it 100% paleo compliant…eehhh.
Workout of the Day
Since I had hydrated a lot in the morning, I decided to do a met con today. To step up the challenge, the whole met con took place outdoors. It sounded like a great idea since it was super hot inside the gym. Funny how the sun works, it wasn’t much better outside once I started the workout with the sun beating down on me. Oh well, I survived and it was a fun one:
4 rounds for time
Run 400 meters
15 Wall ball shots to a 10′ target with 20lb ball
15 Toes to Bar
The first round went smooth but after I had run about 1/2 a mile, I started to feel the fatigue and hunger kick in. After that I ended up taking a break in between the runs and breaking up the toes to bar reps. I stuck with it though and got it done, slowly. It was a great workout that involved cardio, squats, coordination, and gymnastics.
For Iftar
I tapped into my chicken and beef patties that I have pre made and frozen for busy days and made a bunless burger. The patties consists of ground meat (chicken or beef), grounded with tomatoes, chaat masala, paprika, chili powder, salt, egg, and lemon juice. I grill them and then freeze them for days if I want a quick dinner. They last for a while so you can make a lot ahead of time. Of course they don’t taste as good as when they are fresh off the grill but they get the job done.
I ripped off a bunch of a lettuce and then laid down 2 chicken patties and 2 beef patties. I cut a little bit of tomato and cucumbers to dress it. I used some Tessemae’s ranch salad dressing to give it a nice zing. If you haven’t tried Tessemae’s dressing, I highly recommend you check it out. They have a whole lineup of healthy Paleo dressings that taste great.
Later in the evening I filled up on some electrolytes through the means of watermelon and called it a night.
Also, I didn’t realize it until someone asked but we are half way done with Ramadan already! It’s become pretty routine now but it was a nice surprise to realize how far along we are already!
One Fit Ramadan 