Doing sports during Ramadan is not an easy task! Not eating from sunrise to sunset is a major challenge for athletes wishing to continue their activities. The body is weakened and it would be unrealistic to expect to achieve similar performances during the month of fasting. However, it is possible to continue to be active without incurring too many risks. We offer you 9 tips to help you practice your sport during the month of Ramadan!
1. Save your efforts
If you're already used to physical exertion, you can afford to continue training during Ramadan but lower your standards slightly. Decrease the frequency of your workouts to give your body more time to recover, workouts whose intensity will also need to be lowered!
2. Hydrate as much as you can
During Ramadan, hydration is a key aspect of your recovery! Since you can't drink during the day, it will be important to hydrate smartly during the night. Try not to drink a large amount of water at once until you are full, but rather drink small amounts at regular intervals. This way, your body will better assimilate the water you provide! Also consider eating water-rich foods such as cucumbers, salad or tomatoes.
3. Focus on carbohydrates
When it's time to eat, focus on carbohydrates such as pasta or rice, preferably whole grain. Carbohydrates have the advantage of being very long to assimilate by the body, which will make your day easier, allowing you not to feel hungry until very late in the day.You will also provide your body with a big dose of energy, allowing you then to train effectively!
4. Casein is your ally
Casein is a protein powder that has the distinction of being assimilated very slowly by the body. Usually taken before going to bed, it allows a good distribution of proteins for the body in small doses during the night. During Ramadan, it can also be consumed at breakfast, just before the beginning of fasting. This way, your feeling of satiety will be greatly prolonged and you will allow your body to receive good doses of protein throughout the day! Our Casein Protein will therefore make it much easier for you while providing you with a very important dose of protein, necessary for a good recovery and as part of a balanced diet.
5. Warm up
Basically, warming up is already a primary and too neglected part of training. During Ramadan, it's even more important to make time for it! Your body already has very few resources to train with, so a thorough muscle warm-up can only do it good. Start with a series of dynamic stretches, but don't force it! Also, don't forget to warm up your joints.
6. Choose the slot that works best for you
With the fasting period running from sunrise to sunset, you'll have fairly little room to work out. The two slots to focus on will either be very early in the morning, before the fasting period begins, or in the evening, just after the fasting period breaks. In the first case, you will have the advantage of being able to train after having already eaten a few hours before, thus guaranteeing you more energy during the effort. However, there is a risk that you will be tired during the day or that you will feel thirsty or hungry more quickly... In the second case, you will have to be more patient! The principle is to start by breaking your fast with a small snack and water. Then, follow it up with training.Finally, once you're done, you'll need to have a slightly larger but fairly light dinner, while staying properly hydrated. Later in the night, you can have a much more complete and heavy meal. As you will have understood, the choice of the time slot will depend on your schedule and your availability. If you have the opportunity to do both, proceed through test periods to see which times suit you best and which are best for your body.
7. Don't take too many risks
During Ramadan, playing sports becomes slightly riskier. So prioritize doing your sessions in a safe place. If you're running, don't go too far away. If you're training with heavy loads, try to have someone there for backup. Ideally, you should always have someone by your side to be able to come to your aid in case you have any problems!
8. Listen to your body
It's possible that despite all of our recommendations, your body still can't keep up with the pace and believe me, it will let you know quickly if this is the case! So if you start to feel discomfort or pain, get dizzy during training, stop all activity and wait until you can hydrate properly. There is no room for pride in these conditions! Listening to your body will help you avoid serious injuries that, if not avoided, will put you out of shape for even longer than the Ramadan period, so you know what to do!
9. Our recommendations
Recovery being an essential part of any training, especially in such a physically demanding period, some supplements will be able to help you optimize it so as to be in a better overall shape: Casein which, as said earlier, will allow you to keep the feeling of satiety much longer after your last meal. BCAAS which will greatly improve your recovery by promoting protein synthesis (you can learn more about them in this article dedicated to them). Other vitamins and supplements such as Daily Vitamins or Omega 3 that already ensure a clear improvement of your overall health and immune system in normal times can only be a plus during this period when your body is severely challenged!
Conclusion
With good precautions and by following our advice, you will be able to practice a regular physical activity even during Ramadan. Again, remember to listen to your body and pay attention to all the signs it sends you. Have confidence in yourself and everything should go well. We wish you a very happy Ramadan!
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