Ramadhan and Athletes 2023

 Ramadan is the ninth month of the Islamic calendar and for Muslims, the most important month of the year and Roza is Farz on all Muslims. This is the best way to show empathy to the environment and self surroundings. Rozedar (Muslims on Fasting) can control their carvings and can learn to improve their willpower.

 This is a month of Giving, Blessings and reciting. Veterans also claim that it is the best way to detoxify the physically and mentally.

During Ramadan, not even athletes can develop self-control, focus and very much disciplined eating habits, but all who keep fast. Especially these qualities are mostly required to become a successful athlete. Ramadan is not a piece of cake, it is a challenging process of learning and keeping good within. We have sorted out some important points for consideration while Fasting in Ramadan.

Planning is the key

The key is careful planning and preparing. Plan what your month will appear as if and believe what meals you will have for Iftar and Suhoor also as how long these prepare. This is especially important so you recognise and find out when to awaken and don’t miss out on valuable resting time. Our group of people who have rich experienced of fasting during Ramadan suggest the following foods:

Suhoor (Seheri - pre-dawn meal eaten at around 3:/3:45 am as preparation for the fasting day)

Healthy fats: Nut Butter, Avocado

Protein: Full Grains, Beans, Milk & Eggs

Oatmeal with dates or other dried fruits, honey, Amla (Indian Gooseberry)

Fresh Vegetables and seasonal Fruits - especially with high water content like Melons, Water Melons, cucumber or orange

Foods that make you feel full Stomach: Fatty fish, Potato, Sweet Potato and Sprouted grains

Iftar (the meal that breaks the fast)

First, break the fast with some fresh dates and Lemon juice or Sharbat

Foods rich in protein: for instant energy you can take some Chocolates, Dairy products, Eggs

Vitamin-rich foods like Cauliflower, Broccoli, Quinoa and Seafood

1.     Keep Hydrate the Body

1 - 2 full glasses of water during Iftar and a minimum of 2 litres during the night between Iftar and Suhoor. Calculate your water intake and aim to drink one glass of water every hour. If failed to keep hydrate your body it causes some bad conditions like Diarrhea, fatigue or soreness throughout. So better to keep dehydrated.

2.     Slowly Eating

When you do eat, eat slowly and take some time to enjoy it. Concentrate on every mouthful and check out to chew a maximum of times before you swallow. If food chews slowly, it’s become small particles and with the help of Saliva, it can be digested easily and the intestine can get most of the nutrients from them. Eating slower also will cause you to feel fuller for extended.

3.     Stay Mindful

While breaking the fast, don’t eat whatever comes to you, It’s not what Ramadan is about. First of all, your stomach isn't ready for so much food after not eating anything all day long and second of all, you ought to take this as an opportunity to be more mindful about your eating habits and not take food and water without any consideration. Break the fast with dates, lemon water or a light-weight soup and once the body digests this. Take again next meal.


4.     Planning workout strategy


Some studies show that veterans believe that working out or physical training during the fasting period can surely maintain their health and fitness level. Body fat percentage also reduces significantly.


If you are doing exercise in the morning your body will dehydrate after work out and you will have to face a lot of trouble throughout the day. It is better to work out before 2 hours Iftar. Might be possible that you have very less energy for working out but believe me this is the honest suggestion to keep your mind busy on this amazing last 2 hours of fasting. Secondly you can opt work out after 9 or 10 in night, but still it's a sincere advice is to avoid cardio sessions in work out.

And always listen to your body, do not push your body too hard and don’t try to punish yourself as chances of injuries are very high. After all you love your body.

5.     Cold Shower and proper Nap

Take a shower to wake up your mind and keep fresh yourself or you can take a long power nap to save your energy.


 

tips for healthy hair and skin   Men's Skincare

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