Ramadan is a time where food and drinks are consumed during Suhoor and Iftar. Ramadan fasting + regular training may cause rapid onset of fatigue and the feeling of lethargic. So what are the top three factors we need to take note of when coping with Ramadan fasting?
1. Focus on protein quality during Suhoor and Iftar to maintain lean muscles.
High quality protein-rich foods include meats, fish, poultry, milk and eggs. Quantity is also important. Quantity needed is dependent on individual's requirements and training schedule. Did you know... Our body goes through a cycle of muscle breakdown and building up throughout the day? Try to take protein-rich foods nearer to bedtime to ensure that muscle breakdown during sleep will be minimized.
2. Have enough Carbohydrates during Suhoor and Iftar!
The main fuel for the muscle and brain is carbohydrates. Besides the optimal functioning of the body, the training intensity, training duration and type of exercise affects the quantity of carbohydrates needed. Get your personalized portion size and meal plans by joining our Nutrition Program.
3. Maintain Hydration Status.
Being Dehydrated negatively affects performance, coordination and concentration! Quantity needed is dependent on the individual's fluid losses during training, individual's current hydration status and the environment's temperature and humidity. Get your personalized fluid intakes by joining our Nutrition Program.
Are you currently incorporating these three strategies into your diet?
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