Sports during Ramadan: 'It is a button that I have to turn'
27 Feb 2021Updated: 4 hours ago | people are reading
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It is Ramadan and that means for fasting athletes: no bottle of water and no banana or cottage cheese just before a workout. But with an adjusted schedule, exercise remains possible. What are the advice and how do athletes work themselves?
People with health problems and pregnant women are advised not to fast during Ramadan. "The same goes for sports during Ramadan," says Patricia Schutte of the Nutrition Center. "But if you are healthy and listen carefully to your body, exercising in a good way is no objection."
By good way, Schutte means: exercising as short as possible before the iftar (dinner), then eating healthy, drinking a lot and getting enough sleep. "Choose food with proteins, healthy fats and carbohydrates. Prefer not to take soft drinks or other high-calorie drinks, but water, coffee, tea or soup."
If you are very thirsty before exercising, what then? "Moisture can be retained in your body. Therefore, drink a lot when you are allowed. In order not to lose too much fluid afterwards, it is smart to do less strenuous things during the day and stay out of the sun."
How are things in practice? We ask two fasting athletes.
"This is my 32nd Ramadan, sports and fasting has become common for me. I fast more often throughout the year, my body is used to it. There are also top athletes who celebrate ramadan and still run a marathon. If you train for it, you can exercise without having to eat and drink right away. But listen very carefully to your body and what you can. "
" If you eat lots of sugars and few real nutrients, you will notice. The Quran clearly states that it is important to eat and live healthy. The eating moments should not be times when you fill up. I get up in the morning with a good protein-rich breakfast, for example a shake with banana, nuts, cottage cheese and oatmeal. "
" No sitting still at all during Ramadan. walk during the day and when I exercise, I do it at night. "
" I exercise very differently than I normally do, with an adjusted schedule. I train two hours before eating, five times a week. I do gentle strength training for 45 minutes and no cardio. You cannot ask too much of your body at this time. I did cardio once, but then I lost quite a few pounds. "
" I don't find it difficult to keep exercising during Ramadan. I don't have to fast, I want to. I prepare well. On the first fast day I put a button on it and from then on it is normal. "
" To recover from exercise, I drink milk and other protein-rich products, such as cottage cheese and chicken fillet. I also like to eat harira, a Moroccan soup, and dates. I also drink a lot and make smoothies, such as avocado. Your body needs that. "