Top tips for nutrition for sports and exercise during Ramadan
Updated: May 25
It is extremely important for Muslims to understand the impact of fasting during Ramadan. Not only how this may affect their general health and wellbeing but also the implications it can have on them during periods of sport and exercise throughout this time of fasting.
It is essential that a new routine is introduced and fully understood for this period to minimise any ill effects.
During both meals, suhoor and iftar, and throughout the non-fasting period fluids are of utmost importance. You should aim to drink between two and three litres of fluids during this period each day. Try to consume this in small amounts frequently rather than drinking large quantities in a shorter period. Avoiding caffeinated drinks, if possible, will minimise the loss of fluid and salt.
Eat slow-releasing carbohydrates and high fibre foods. Great carbohydrates include wholegrains in the form of breads, pasta, cereals and chapattis along with brown or basmati rice instead of the white alternatives. Grains, beans, pulses and lentils together with barley, wheat, oats, millet and semolina are all high fibre, plus don’t forget to include seeds in your regime too!
Lentils, beans, and seeds also include protein. Protein is essential to help sustain you throughout the day. Important sources of protein are also found in meat, fish, eggs, and dairy products along with vegetarian alternatives if appropriate.
Fruits and vegetables should be eaten to compliment the meal and can also be consumed as snacks or included in smoothies. Casein shakes are a great idea if you need to take on extra slow-release protein which can’t be managed by taking in enough food during meals.
As for exercising, normal training can continue as long as you make some sensible adjustments. If at all possible, any high-intensity training should be carried out nearer to iftar so that fluids and food can be consumed soon afterwards to replenish the body and so that dehydration does not occur. Avoiding swimming pools or areas of intense heat such as saunas is also recommended, as is exercising at the hottest part of the day.
If you would like any guidance regarding your nutrition and health transformation journey, please do get in touch with our dedicated specialist team that supports individuals make their change a reality hello@ucunutrition.com