RAMADAN MUBARAK
Happy Ramadan to those who celebrate!
WHAT IS RAMADAN?
During the ninth month of the lunar-based Islamic calendar when Ramadan is observed, all Muslims are required to abstain from food and drink from dawn to dusk for 30 days. This means no eating or drinking for about 11-13 hours everyday! Not even water or gum is allowed.
If you plan to continue exercising regularly during Ramadan, nutrition planning should be of utmost priority and focus on sustainable energy over longer periods of time. It is recommended to focus on high-fiber meals to help sustain satiety, fruit and vegetables to maintain electrolyte stores, and fluids to maintain hydration.
When not fasting, Muslims are recommended to eat a prefast meal, known as suhoor, before sunrise and a post-fast meal, known as iftar, after sundown. Here are some of our recommendations on what nutrients to focus on for both of these meals:
PRE-DAWN MEAL (SUHOOR)
Having a balanced meal prior to fasting will help to prolong satiation & maintain energy levels and hydration. Make sure that your shoot meal has a source of:
Complex Carbs (whole grain pasta, brown rice, quinoa, lentils, whole grain bread, oatmeal, whole grain tortilla)
Lean Protein (chicken, fish, turkey, beef, tofu, seitan, tempeh)
Healthy Fats (olive oil, olives, avocado, nuts, nut butters)
Fruits/Vegetables
8-16 oz Water
SUHOOR MEAL EXAMPLES
Eggs with Whole Grain Bread & Avocado
Protein Oats with Peanut Butter
Greek Yogurt Parfait with Granola
Egg and/or Bean Breakfast Burrito on Whole Grain Tortilla
BREAKING THE FAST (IFTAR)
Immediately after breaking your fast you want to aim for quick digesting carbohydrate sources (dates, bananas, white rice, fruit juice) for energy and hydration (water and water-rich food like melons, cucumbers, oranges).
After breaking your fast, having a balanced meal is the goal (complex carbs, lean protein, healthy fats, fruit/vegetables), but sometimes that may not always be possible.
Depending on what is available, here are some tips to aim for when painting mindfulness around iftar:
Pair your meals with a protein and vegetable/fruit if available
Eat slowly and check in with your appetite cues to avoid overeating and an upset stomach
Maximize hydration by having 8-16 oz of water 30 min prior to and after a meal
OTHER TIPS
Consider adding a protein shake between iftar and suhoor to help meet your needs.
Consider meal prepping suhoor ahead of time, or at least the night before, so you don’t have to scramble around 4AM.
Do not go into Ramadan with a weight loss mindset. Focus on building healthy habits to sustain your mind, body and soul through this spiritual month.
If you were exercising before Ramadan: continue with your routine but reduce intensity/volume in the first week and experiment to find what time of day works best for your energy levels. Continue to listen to your body. Do not be discouraged by a dip in strength, it is normal and expected.
If you were NOT exercising before Ramadan: keep in mind this is not a time to try out a new exercise routine but consider adding some walks or yoga (low intensity exercise) and plan other higher intensity exercise after Ramadan.
At the end of the day, try your best to aim for adequate nutrition by including all foods that are available. Don’t try to restrict what is available as fasting limits the window of how much the body can consume. Most importantly, take time to appreciate the experience and your loved ones! For more Ramadan nutrition tips to help you through your athletic training, talk to one of our Registered Dietitians!
