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Training & Fasting

It’s Ramadan! - Training & Fasting?

Ten Top Tips for you

Training & Fasting
Sahir Osman

For all footballers and other sports enthusiasts out there, it’s really important to look after yourself as you fast this Ramadan. 

Sahir Osman, is Muslim Aid’s Sports Project Manager, and runs the Flamengo FC football project as well as other sports inspired schemes, to help orphans and vulnerable children in some of the poorest parts of the world. 

Sahir has put together the following Top 10 Tips to keep you healthy and energised as you train this Ramadan. 



  1. Keep hydrated – your body is made up from 65% water so hydration is the key.
  2. Increase your carbohydrate intake before suhur; carbs like oats and wheat are always a good option.
  3. Eat lots of dates! Have 3 dates before suhur and 3 dates during iftar. Dates contain glucose which your body burns immediately or converts to glycogen to be stored in the muscles and liver for between meals.
  4. Get plenty of sleep! The average sleep time most adults need is between 7- 9 hours.
  5. Make sure you warm up – whilst fasting don’t neglect your stretches. Warm up properly and loosen any strains.
  6. Smoothies for energy – try to make a smoothie before you begin your fast and after you break it. Smoothies have a slow release of energy and can be very good healthy option during Ramadan.
  7. Keep it healthy - stay away from fried food, eat fruit and increase your protein and intake of greens during Ramadan.
  8. Enjoy the benefits - training, fasting and praying has many spiritual and scientific benefits. Use and enjoy this experience by learning to balance your routines and give yourself plenty of time to recover.
  9. Do things in moderation - it’s not always about how hard you go in, but how sensibly you train.  
  10. Remember to thank God during the days of fasting for all the blessings you have.

Have a blessed Ramadan!

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