Fasting? Keep Your Energy Levels High

During the month of Ramadan, healthy adult muslims across the UK will fast during the hours of daylight. Fasting is a true test of self-discipline and with the lack of food and drink for long periods of time, you could begin to feel dehydrated & tired. 

Fasting can sometimes cause headaches & affect your concentration, so how can you keep your energy levels high during Ramadan?

It is worth remembering that whilst fasting can be tough it won't affect your health as long as you replace the foods and fluids that you haven't had throughout the day. 

Once the fast is broken, your body can quickly rehydrate and gain energy from the foods and drinks that you consume. 

CHARGING UP FOR THE DAY OF FASTING AHEAD

The pre-dawn meal, known as Suhoor, provides fluids and energy for the fasting that is coming. Making healthy food choices for Suhoor can help you cope better with the fast.

To keep well hydrated and full of energy try to add some of the following into your diet:

• Milk, fruit juices and smoothies can provide hydration, nutrients and natural sugars
• Drink plenty of water to rehydrate & recharge yourself to prepare yourself for a long day of fasting
• Food such as wholemeal breads, porridge & oats provide longer lasting energy and can help you feel fuller throughout the day
• Fresh fruit can also help provide you with loads of energy throughout the day as fruit is packed with plenty of natural sugars
• Soups containing pulses, lentils or beans can provide slow energy releases

HEALTHY WAYS TO BREAK YOUR FAST

When breaking your fast, also known as Iftar, try your best not to fill yourself with fatty or sugary foods and try to avoid really salty foods as these can let you feel thirstier during the day. The best advice is to try and eat cleanly & stay hydrated.

Try and include some of the foods and liquids we already covered, but another common and traditional way to break the fast is by eating dates. Dates, are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper and mangansese and are a source of fibre. Other dried fruits such as apricots, figs, raisins or prunes also provide nutrients. 

ENERGY GELS & SUPPLEMENTS

Interestingly this week, Sky Sports exclusively revealed that the Premier League & leagues across England will allow players to break their fast during evening matches.

Match officials have been issued with guidance from the refereeing bodies to look for a natural pause in-play to enable players to break their fast by taking on liquids, energy gels or supplements.

Energy gels contain around 25g of carbohydrates per gel, in the form of simple sugars, an accessible energy source for your body to process. Footballers may be inclined to use these to break their fast as one gel could keep them running for at least 45 minutes. Energy gels are first absorbed into your blood stream as glucose, giving you a spike in energy. It is then absorbed by active muscles and organs. It is worth nothing that gels aren't a direct replacement as you cannot control which muscles the glucose goes to, but they do help to fuel you. 

The Premier League is home to some of the worlds biggest stars; such as Mohamed Salah, Riyad Mahrez & Ngolo Kante, who are all expected to fast this month, and will abstain from eating or drinking during the daylight hours.

For more information surrounding Ramadan please click here. 

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