Practicing Sports During Ramadan

During the holy month of Ramadan, you modify our habits and lifestyles to fulfill the fast. Changes, particularly in eating and sleeping habits, have an impact on the body and the physical and mental performance. Practicing sports during Ramadan, to be beneficial to our body, must respect certain rules. Depending on the sport practiced and the level of the athlete (amateur or professional), the adaptation of habits and diet will be different. However, there are essential rules to be respected by all athletes whatever their level, to continue practicing their sport during Ramadan in good health conditions.

Practicing Sports During Ramadan

–Adapt the intensity and frequency of your sports sessions during Ramadan:

The first rule to respect is to avoid excess. Sports practice during Ramadan must take into account the decline in physical and mental performance, and sports programs must be adapted accordingly. It is not recommended to start or resume sporting activity after a long break during Ramadan. Opt for a moderate intensity effort 2 to 3 times per week maximum.

–Practice your sport at the right time:

Practice your sport 1 hour before breaking fast (in order to rehydrate and fuel yourself right after the workout) or 2 hours after the workout (take the time to digest before a sporting activity). You should avoid practicing sports at the start of the day because this leads to exhaustion and consumption of muscle proteins due to lack of glycogen, which leads to injuries and tissue weakening. Do not expose yourself during periods of extreme heat.

–Drink, drink, and then drink water again:

Hydration is essential during sport and even more so during the month of Ramadan. Hydrate yourself in small doses throughout the period between sunset and sunrise. Water consumption should not be done all at once but should be spread out over the entire night. Drink 2 to 3 liters depending on the intensity of the exercise.

-Warming up before the workout:

Prepare your body before a sports session by doing warm-ups to avoid any risk of injury and to perform well during your session. Warm-ups condition the body by increasing its temperature and preparing the organs and muscles for exercise.

–Stretching after sport:

After each session, you must stretch well and this is even more valid if you are fasting because your body will have more difficulty recovering.

–Eat the right foods:

A quality diet provides the body with the nutrients it needs to exert effort but also to recover after a sports session. You should avoid meals high in fat, sugar, or salt and favor nutritionally rich foods such as fresh fruits and vegetables.

–Eat well during the shour meal:

To restore energy reserves and promote recovery before the following day, the shour meal should not be neglected. A good shour must be balanced and contain sources of fiber (fruits, vegetables, dates), proteins (yogurt, eggs, cheese), and slow sugars (rice, wholemeal bread). You also need to make sure you hydrate well.

–Sleep well:

If possible, try to sleep for 6-7 hours straight while avoiding drinks like tea or coffee before bed so as not to disrupt the sleep pattern.

–Listen to your body:

When you practice your sport, you must pay attention to physical manifestations that indicate a disorder. Feeling nausea, intense fatigue, or abnormal muscle pain is a sign that you need to stop your sports session and review the intensity or duration of the next sessions.

Last advice, and not least, have fun! Sport is a great way to reduce stress. Sports practice generates the secretion of several hormones (dopamine, endorphin, adrenaline and norepinephrine) which gives the athlete a feeling of pleasure after physical effort.

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I hope you enjoyed these tips on practicing sports during Ramadan and found them useful. Comment down below what you think ofworking out during the holy month. Do you workout before or after fotour? Or share with us your tips to exercise in Ramadan!

Looking forward to reading your comments, sending you love and positive energy!!!