+ A
A -
Tribune News Network
Doha
DURING the Holy Month of Ramadan, many people, including athletes, suddenly change their diet which may lead to digestive disorders that can affect performance.
Nutrition experts at Aspetar have developed a set of 'golden rules' on how best to combine physical activity with a balanced diet in order to help maintain a healthy and active lifestyle during Ramadan. In addition, they have developed tips on ensuring that iftar and suhour meals provide the necessary energy boost over a sustained period of time.
The suhour is the main energy source throughout the day for people fasting during the Holy Month of Ramadan. Aspetar experts suggest that it should ideally be light and easy to digest, and recommend that it consist of food groups that release energy slowly: carbohydrates, proteins, fibres as well as important minerals such as potassium.
Experts also recommend that the suhour meal contains ingredients such as milk or yogurt which is both a key source of protein and vitamins, and an ideal alternative to soft drinks and artificially sweetened juices. The suhour meal should also ideally include some vegetables or fruits as well as beans, lentils or eggs, served with whole grain bread since such foods sustain blood sugar levels for longer periods.
It is recommended that people fasting divide their iftar meal into two phases. Phase one should consist of eating dates or drinking a glass of water, milk or a small bowl of soup equivalent to 'alerting one's digestive system' which should then be followed by a break of around 15 minutes.
Then, food served during the second phase should contain some vegetables along with a main course that contains proteins such as meat or chicken served with legumes, plus carbohydrates such as bread, rice or potatoes.
One of the benefits of dividing one's iftar meal into two phases is that it prepares the digestive system to produce enzymes and helps control the amount of food eaten, thereby minimising the risk of gastric disorders after a long day of fasting.
Recent research has shown that fasting for 30 days without physical activity may decrease one's physical strength and can also contribute to digestive problems. The ideal recommendation is to exercise for between 10 to 30 minutes daily, either before iftar for people without any health problems, or three hours after the iftar meal.
Consuming a large meal can undermine the benefits of exercise since as much as 15 percent of one's energy is diverted to food digestion and absorption. That is why experts recommend that people exercise at least three hours after any meal.
Aspetar experts also recommend that athletes should exercise gradually, starting with warm-up exercises and stretches followed by some aerobic and strength training and then cool-down at the end of any session. According to experts, training intensity should range from light to medium dependent on one's level of fitness.
Aspetar experts say that the type of sport one practices should define one's diet. For example, athletes who are engaged in team sports should divide their meals into smaller portions. They should eat light meals such as fruit including bananas or yogurt and milk after matches or training sessions to supply them with energy. Athletes can always consult their nutritionist to calculate the right balance of proteins, carbs and minerals they need dependent on the intensity and duration of their training programme.
Aspetar has recently launched a new 'Healthy Ramadan' campaign. The campaign seeks to raise awareness of the importance of adopting an active and healthy lifestyle during the Holy Month, promoting physical activity among community members in Qatar as well as professional and recreational athletes alike.
