Posted 2023-03-23
During this month, energy levels and water consumption frequently decline, which can cause weight loss and fluid status abnormalities. Participants in Ramadan frequently continue their physical activity throughout the holy month, which may have an even greater impact on body weight and dehydration. There are conflicting findings from a number of studies that looked at how fasting during Ramadan affected athletes' fluid balance. For instance, a Turkish and Tunisian study of soccer players found no change in urine specific gravity despite urine osmolarity increasing in Emirati players, indicating a state of dehydration.
Furthermore, little is known about the interactions between Ramadan participation and exercise and how those interactions affect the circulating metabolites. Ramadan has been linked to lower glucose levels in runners, basketball and soccer players, and athletes with moderate training. but remains the same among males who are physically active, weightlifters, and great rugby players. This discrepancy in conclusions could be partially attributed to the training's differing time of day. The physiological pressures would be very different, for instance, if the exercise was conducted immediately following the completion of the fast than if it was done in the afternoon or early evening.
The fact that exercise after 12 hours of fasting results in considerably different metabolic responses from training right after a meal is now well documented. The physiological stresses would be very different if the training was conducted immediately following the completion of the fast than if it was conducted in the late afternoon or early evening. The fact that exercise after 12 hours of fasting results in considerably different metabolic responses from training right after a meal is now well documented.
From the interview with amateur triathlete Aibek Bashirov, Master of Sports coach Mirat Musabaev, and kickboxing instructor Saltanat Kazybaeva, we learned how to do it properly.
However, people who enjoy caffeine should avoid energizing beverages like coffee, energy drinks, and black tea because they might dehydrate the body.
If exercising on an empty stomach causes you to feel uncomfortable and to become extremely thirsty, train in the evening right after Iftar. It's sufficient to begin by eating a date and consuming some water. Aerobic and strength exercise can be done in the evening.You can allow your body time to adjust to the meals before dinner by separating the second meal after dark from the main meal with a little activity.
Lessen the level of exercise difficulty. For those who have previously had issues like a heart attack or other cardiovascular or respiratory disorders, this is especially true.
Give time between approaches for rest. Aim to perspire less.
Your main goal should be to maintain your form, not to gain muscle. In this time, overloading will result in injury.
Mirat Musabaev advises beginning preparations 2-4 weeks before to Ramadan if you are aware that there will be a competition during the fast. Reduce the size and number of meals gradually. If a person has an unhealthy lifestyle and then decides to start fasting one day, it is highly challenging for the body. This is not how it should be done.
Consult an imam if you have any questions. Our advice is based on the firsthand knowledge of our heroes, so if you have any questions of a religious nature, such as how many hours of prayer should be combined with training, diet, or anything else, you can always turn to a spiritual person who is well-versed in the subject and will be happy to assist you.
Ramadan and sports
Most Muslims fast from dawn to dusk during the holy month of Ramadan, when they neither eat nor drink, as this is one of the fundamental duties of the Muslim faith. The month of Ramadan occurs eleven days earlier each year and therefore can occur over time in any of the four seasons. Therefore, the duration of the daily fast during Ramadan in tropical countries ranges from 11 to 18 hours. Not only does the type of food need to change during Ramadan, but the type of food consumed during the night may differ from what is normally consumed during Ramadan.During this month, energy levels and water consumption frequently decline, which can cause weight loss and fluid status abnormalities. Participants in Ramadan frequently continue their physical activity throughout the holy month, which may have an even greater impact on body weight and dehydration. There are conflicting findings from a number of studies that looked at how fasting during Ramadan affected athletes' fluid balance. For instance, a Turkish and Tunisian study of soccer players found no change in urine specific gravity despite urine osmolarity increasing in Emirati players, indicating a state of dehydration.
Furthermore, little is known about the interactions between Ramadan participation and exercise and how those interactions affect the circulating metabolites. Ramadan has been linked to lower glucose levels in runners, basketball and soccer players, and athletes with moderate training. but remains the same among males who are physically active, weightlifters, and great rugby players. This discrepancy in conclusions could be partially attributed to the training's differing time of day. The physiological pressures would be very different, for instance, if the exercise was conducted immediately following the completion of the fast than if it was done in the afternoon or early evening.
The fact that exercise after 12 hours of fasting results in considerably different metabolic responses from training right after a meal is now well documented. The physiological stresses would be very different if the training was conducted immediately following the completion of the fast than if it was conducted in the late afternoon or early evening. The fact that exercise after 12 hours of fasting results in considerably different metabolic responses from training right after a meal is now well documented.
Reccomendations from professional
It is crucial to maintain your physical activity levels during this time while abiding by the customs and guidelines of the holy month of Ramadan. Yet, we advise forming new, wholesome behaviors during the fasting period.From the interview with amateur triathlete Aibek Bashirov, Master of Sports coach Mirat Musabaev, and kickboxing instructor Saltanat Kazybaeva, we learned how to do it properly.
Start of your day
Your body will have the energy it needs for the day ahead if you eat a properly balanced breakfast. Complex carbs, such as those found in cereals, porridges (made from grains including millet, oats, rice, and buckwheat), hard pasta, and fruits and honey, should be included at breakfast, along with good fats (nuts, seeds). During this time, the body should get its water from food as well as beverages.However, people who enjoy caffeine should avoid energizing beverages like coffee, energy drinks, and black tea because they might dehydrate the body.
When should you practice?
Oraz has been practiced by Murat Musabayev, master of sports and kickboxing teacher, for nearly 8 years. He says: "First of all, it depends on your state of health. Try to train early in the morning before the first meal and in the evening before Iftar if you feel comfortable exercising on an empty stomach so that you can drink water right away after your workout.If exercising on an empty stomach causes you to feel uncomfortable and to become extremely thirsty, train in the evening right after Iftar. It's sufficient to begin by eating a date and consuming some water. Aerobic and strength exercise can be done in the evening.You can allow your body time to adjust to the meals before dinner by separating the second meal after dark from the main meal with a little activity.
What should you eat for dinner to refuel your body?
You can have your main meal after 20 to 30 minutes even if you don't exercise in the evening, says Mirat. Supper ought to be simple to digest and as nutrient-dense as possible. It ought to also contain a lot of vegetables, foods high in protein (meat, eggs, legumes), and wholesome fats (oils, nuts, seeds). It is best to avoid greasy, spicy, and sweet foods at this time and to limit your intake.Is it possible to retain physical exercise during Ramadan?
Dehydration during the fasting period increases the time it takes for you to recover from physical exertion.Lessen the level of exercise difficulty. For those who have previously had issues like a heart attack or other cardiovascular or respiratory disorders, this is especially true.
Give time between approaches for rest. Aim to perspire less.
Your main goal should be to maintain your form, not to gain muscle. In this time, overloading will result in injury.
What to do if you're competing during Ramadan?
There are conflicting views on whether someone can break their fast during a demanding sport and make up for the day at a later time. Aibek Bashirov, who has been competing in triathlons since 2012, has been fasting for 17 years. Athletes were divided at the 2012 London Olympics, which coincided with Ramadan. Some people kept fasting while others broke it. If you do want to keep the fast and participate in the competition, consider its complexity, difficulty, and passage time. For instance, a marathon, ultramarathon, or triathlon might take a long time, and due to the body's dehydration, cramping or fainting may occur. Consequently, it is preferable to lower the distance and pace. You shouldn't push yourself to the limit at this time. It is preferable to focus on enjoying the competition rather than setting a personal record.Mirat Musabaev advises beginning preparations 2-4 weeks before to Ramadan if you are aware that there will be a competition during the fast. Reduce the size and number of meals gradually. If a person has an unhealthy lifestyle and then decides to start fasting one day, it is highly challenging for the body. This is not how it should be done.
Consult an imam if you have any questions. Our advice is based on the firsthand knowledge of our heroes, so if you have any questions of a religious nature, such as how many hours of prayer should be combined with training, diet, or anything else, you can always turn to a spiritual person who is well-versed in the subject and will be happy to assist you.