Aspetar's Expert Advice for Better Management of Ramadan Fasting
In Doha Qatar, when people fast during Ramadan things like food, water and sleep can change a lot. This can make them feel less awake, motivated and not as good at physical activities.
Aspetar's advice for Ramadan is to look at everything together like food, water and sleep, and not just one thing. They say everyone is different so what works for one person might not work for another. Aspetar is a hospital in the GCC and MENA that focuses on sports injuries and medicine.
Athletes and others who fast during Ramadan might find it hard to train or compete. But Aspetar says it is still possible with some adjustments. They suggest athletes should keep training and competing during Ramadan with help from coaches and support teams.
They also say it is important to create a good environment for fasting during Ramadan and to make changes in daily life to cope better.
Athletes should plan their training sessions about one to two hours before they break their fast during Ramadan. This gives them time to eat and drink after training without messing up their sleep. These sessions should focus on easier activities, avoiding tough workouts.
It's better for athletes to train about three hours after breaking their fast. Doing really hard or long workouts late at night can mess up sleep.
It's not a good idea to train in the morning a few hours after eating before sunrise because the body has not had enough time to refuel. Athletes who do train in the morning should rest a lot afterward.
Eating the right kinds of foods at the right times is also important. Foods like certain fruits are good to eat before sunrise while a mix of different foods is good for breaking the fast. It is also important to drink enough.
You can find these guidelines for free on Aspetar’s website.
