Nutrition and exercise over Ramadan

It’s not long until the start of Ramadan now and to help you with some healthy food inspiration here are 5 foods packed with goodness you can enjoy:

 

  1. Dates - They contain a unique blend of glucose and fructose and have very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
  2. Raw, Unfiltered Honey - This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, ORAC tests show it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily.
  3. Fish - Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahi mahi, and tilapia.
  4. Figs - They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fibre and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.
  5. Olive Oil - Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits. Add it to food after it is cooked!

 

We know for some people exercise will be the last thing on your mind during this time but if you do want to continue with your fitness plan then here are some suggested sample meals to support your workout:

 

This plan is for a 130 lb FEMALE, please adjust amounts for body weight

 

Suhoor:

 

  • 3-4 egg whites with one yolk
  • Cup of plain oats w/ cinnamon, raisins and a small banana
  • 1 teaspoon all-natural peanut butter, almond butter or olive oil or flax seed oil
  • Plenty of water (16-24 oz.)

 

Iftar:

 

  • Three Dates and a nutrition shake
  • Plenty of water

 

For cardio workouts: Do cardio 45 minutes after your meal for 30-45 minutes at a moderate pace or do a HIIT workout if you have less time and then have the next meal before taraweeh. Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days.

 

For weight training days: Eat another meal before taraweeh like chicken breast, brown rice and some veg OR baked fish, sweet potato and some steamed vegetables.

 

Drink plenty of water during taraweeh. Go to the gym after taraweeh. Drink plenty of water during the workout. For men, you can even have a sports drink during the workout.

 

After the workout, you could have another nutrition shake and lots of water.

 

If you would like any support or advice for diet or exercise while observing Ramadan then you can contact Surraya Patel  spfitness.surraya@gmail.com and check out her guide to Ramadan  or Mohammed Ali mohammedali.fit@gmail.com You will also find both of them at Dewsbury Sports Center so pop in for a chat.

 

Source* islamicity.org

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