Exercising during Ramadan is not easy. Not eating from sunrise to sunset represents a significant challenge for athletes wishing to continue their activities. The body is weakened and it would be unrealistic to expect to achieve similar performance during the month of fasting. However, it is possible to continue to be active without incurring too great a risk. Here are the 9 tips we offer you to make it easier to practice sport during the following month.
1. SAVE YOUR EFFORT
If you are already accustomed to physical effort, you can afford to continue, but lower your standards slightly. Decrease the frequency of your workouts to give your body more time to recover, workouts whose intensity should also be reduced.
If you are not active but want to find a way to distract yourself during the fasting period, favor very calm sports that are not physically demanding, such as walking or a stretching session.
2. STAY HYDRATED
Hydration will be an essential aspect of your recovery. Not being able to drink during the day, it will be important to hydrate intelligently during the night. Try not to drink a large amount of water at once until satiety and prefer to drink small amounts at regular intervals. Thus, your body will better assimilate the water you provide.
Also remember to include foods rich in water such as cucumbers, lettuce or tomatoes.
3. PRIORITIZE CARBOHYDRATES
During the period when you can eat, favor carbohydrates such as pasta or rice, preferably complete. Carbohydrates have the advantage of being very long to assimilate by the body. This will make your day easier, keeping you from feeling hungry until very late in the day. You will also provide your body with a large dose of energy, allowing you to train effectively.
4. CASEIN IS YOUR ALLY
Casein is a protein powder with the particularity of being assimilated very slowly by the body. Generally taken before going to bed, it allows a good distribution of proteins for the body in small doses during the night. In times of fasting, it can also be consumed at breakfast, just before the start of the fast. Thus, your feeling of satiety will be greatly prolonged and you will allow your body to receive good doses of protein throughout the day. QNT's Casein Protein will therefore greatly facilitate your task while providing you with a very large dose of protein, necessary for good recovery and as part of a balanced diet.
5. WARM UP
In normal times, warming up is already an essential and too neglected part of training. During times of fasting, it is all the more important to allow time for it. Your body already has very few resources for training, so a thorough muscle awakening can only do it good. Start with a series of dynamic stretches but don't force it, and don't forget to warm up your joints well.
6. CHOOSE THE NICHE THAT SUITS YOU BEST
As the fasting period extends from sunrise to sunset, there is relatively little room left for training. The two preferred time slots will be either very early in the morning, before the start of the fasting period, or in the evening, just after the break of the latter.
In the first case, you will have the advantage of being able to train after having already been able to eat a few hours before, guaranteeing you more energy during the effort. You can then continue directly with a hearty breakfast before you start your day. However, there are risks that you will be tired during the day or that you experience feelings of being thirsty or hungry more quickly.
In the second case, you will have to show a little more patience. The principle would be to start by breaking your fast with a small snack and water. Then follow through with training. Finally, once it is finished, have a slightly more hearty but fairly light dinner, while hydrating properly. Later at night, you can afford a much fuller and heavier meal.
The choice of the slot will be made according to your schedules and availability. If you have the opportunity to do both, proceed with test periods to find out which schedules suit you best and are most suited to your body.
7. DON'T TAKE TOO MANY RISKS
In times of fasting, the practice of sport becomes slightly more risky. Prioritize doing your sessions in a safe place. If you're running, don't stray too far. If you train with heavy loads, try to have someone belay you. The ideal would be to always have someone by your side to be able to come to your aid in the event that you have any problem.
8. LISTEN TO YOUR BODY
It is possible that despite all these recommendations, your body still cannot keep up and it will let you know. If you start to feel discomfort or pain, or feel dizzy during training, stop all activity and wait until you can properly hydrate yourself. In such conditions, there is no room for pride! Listening to your body will help you avoid serious injuries which, if not avoided, will put you out of training for even longer than the fasting period.
9. OUR RECOMMENDATIONS
Since recovery is an essential part of any training, especially in such a physically demanding period, certain supplements can help optimize it so that you are in better overall shape:
Casein which, as said earlier , will allow you to keep your feeling of satiety much longer after your last meal.
BCAAS which will have the effect of greatly improving your recovery by promoting protein synthesis. (You can learn all about them in this article dedicated to them)
Other vitamins and supplements such as Daily Vitamins or Omega 3 , which normally already ensure a marked improvement in your overall health and your immune system, can only be a plus in this period when your body is severely challenged. the test.
With the right precautions and following these tips, you will be able to maintain regular physical activity even when fasting. Once again, remember to listen carefully to your body and pay attention to all the signs it sends you. Trust yourself and everything should be fine.
The QNT team wishes you a very good Ramadan.