Amman, Jordan - 25 June 2016
1. Various of Mo'ath al-Khawaldeh running around a track in Sports City in Amman in the twilight hour before Iftar
2. SOUNDBITE (English) Moa'th al-Khawaldeh, Jordanian long-distance runner:
"It's tough. Once I get to the track I just forget that I'm fasting. Sometimes you cannot forget about it because in the middle of the work out you hit the wall, but you have to keep pushing."
3. Various of al-Khawaldeh tying shoes, stretching and warming up
4. SOUNDBITE (Arabic) Moa'th al-Khawaldeh, Jordanian long-distance runner:
"Generally fasting is not easy, especially in summer. But thank God I've been fasting since I was little, but now for me there's a new side to fasting and that's training while fasting. In the beginning last year it was a little difficult but thank God we were able to learn what exactly to focus on - what to eat, what to drink, what to eat for suhoor, what to break the fast with after the call to prayer, what to focus on two hours after the prayer - these all help one out and then we are able to train and fast together."
5. Mid of al-Khawaldeh and Hanoia Adam, a Sudanese runner and fitness coach who helps al-Khawaldeh train
6. Wide of al-Khawaldeh and Adam
7. Close of Adam blowing a whistle
8. SOUNDBITE (Arabic) Hanoia Adam, Sudanese runner and fitness coach:
"There are difficulties but you feel after breaking the fast it's even harder. Before iftar it's difficult but at the same time great, because about an hour before iftar there's a feeling of power and you're able to do some great work then. Training during Ramadan truly is sweet."
9. Close of al-Khawaldeh's feet
10. Wide of al-Khawaldeh sprinting
11. Mid of al-Khawaldeh running past
12. SOUNDBITE (Arabic) Moa'th al-Khawaldeh, Jordanian long-distance runner:
"The most beautiful thing is breaking the fast after the call to prayer by drinking water. I don't always know if I will do the exercise or be able finish it, but then you do and break the fast. It's a great feeling, the sense that you have that power in your body that you didn't know was there but comes out during Ramadan."
13. Wide of mosque sounding out the call to prayer, a signal that the day's fasting is over
14. Various of al-Khawaldeh preparing and drinking a smoothie with skimmed milk, dates, banana and almonds
15. Various of al-Khawaldeh eating a meal prescribed by his nutrition coach Aseel al-Saleh
16. Close of al-Khawaldeh tracking his food consumption
AP Television
Amman, Jordan - 28 June 2016
17. Close of sign for office of nutrition company DNA
18. Mid of exterior of DNA office
19. Various of "precision nutrition" certified coach Aseel al-Saleh
20. SOUNDBITE (English) Aseel al-Saleh, nutrition coach:
"The key to improved performance during Ramadan fasting is recovery, repair, sleep and supplementation. When it comes to iftar and suhoor (post-sunset and pre-sunrise meals) focus mostly on good quality carbohydrates, good quality proteins and lots of vegetables. When it comes to suhoor, focus on low-fat and fat-free dairy because it has a type of protein called casein which is the slowest absorbed protein that keeps you sustained for longer hours throughout the next day."
21. Various of al-Khawaldeh training at night after iftar and before suhoor on the highway south of Amman.
LEAD IN:
A 27-year old Jordanian man is training for the Berlin Marathon despite fasting during the Islamic holy month of Ramadan.
Mo'ath al-Khawaldeh also hopes to qualify for the 2020 Olympics in Tokyo with the help of a specially designed diet and exercise program.
STORY-LINE:
Another day on the track for marathon runner Mo'ath al-Khawaldeh.
For 30 days, he's training and eating according to a program he's developed with nutritionists and trainers in the US and Jordan. He's hoping to get his best ever time at the upcoming marathon in Berlin.
But this is no ordinary training schedule - it's taking place during Ramadan, the holy Islamic month in which he is required to fast between the hours of sunrise and sunset.
"It's tough. Once I get to the track I just forget that I'm fasting. Sometimes you cannot forget about it because in the middle of the work out you hit the wall, but you have to keep pushing", he explains.
Mo'ath al-Khawaldeh is pushing himself because he is also hoping to qualify for the 2020 Olympics in Tokyo.
The 27-year old Jordanian works 40 hours a week at Generations for Peace, where he trains young people throughout the world to achieve peace making and conflict resolution through sports.
While training builds his physical strength, al-Khawaldeh says fasting develops his mental strength.
"It's a great feeling, the sense that you have that power in your body that you didn't know was there but comes out during Ramadan", he says.
Al-Khawaldeh has built a diverse team of people to support his marathon ambitions. They include a Sudanese trainer, an American running coach and a Jordanian nutritionist. He's been working with this team for the past three years to develop his mental and physical strength.
Hanoia Adam, a Sudanese runner and fitness coach, times al-Khawaldeh's daily runs during Ramadan before iftar. These are shorter, lighter exercises designed for a body already stressed by more than sixteen hours of hunger and thirst.
"Before iftar it's difficult but at the same time great, because about an hour before iftar there's a feeling of power and you're able to do some great work then. Training during Ramadan truly is sweet", Adam says.
Al-Khawaldeh breaks his fast with a meal specially designed to recover nutrition lost during the long day of fasting and the pre-iftar workout.
He generally starts with potassium-rich smoothies of skimmed milk, protein powder, bananas and dates, followed by a light meal of vegetables and lean protein like chicken. This diet replaces glycogen and nutrients lost throughout the day's fasting.
He tracks his meals with the help of Aseel al-Saleh, a nutrition coach who specialises in "precision nutrition" for athletes.
Since starting the new diet of vitamin supplements and meals six months ago, al-Khawaldeh has lost 2.5kg of body fat and gained 0.8kg of muscle.
Al-Saleh helped al-Khawaldeh develop a Ramadan meal plan that fits the needs of an athlete and an observant Muslim.
"The key to improved performance during Ramadan fasting is recovery, repair, sleep and supplementation. When it comes to iftar and suhoor (post-sunset and pre-sunrise meals) focus mostly on good quality carbohydrates, good quality proteins and lots of vegetables", says al-Saleh.
After iftar, al-Khawaldeh sleeps for a few hours and then starts his workout again at midnight. This time the exercise is much harder and longer. A support car follows him with protein shakes and water (he must drink up to 4 litres of water a day) as he races along the highway south of Amman.
