Eating and drinking are part of the prohibitions of the day during Ramadan. However, we can continue to play sports, provided you respect these precautions.
This year, Ramadan is starting in winter. Each year for a month, practicing Muslims must respect certain rules among which Do not drink or eat from sunrise to sunset. During this fasting period, THE athletes must take precautions to avoid risks on their health such as dehydration and hypoglycemia. These tips are worth during Ramadan but more generally For all people who decide to fast.
Is it dangerous to play sports during Ramadan?
“It is not dangerous in itself to play sports during Ramadan but you have to be Vigilant at the risk of dehydration and hypoglycemia“” Answers Nathalie Le Feuvre, dietician-nutritionist specializing in sport. On the other hand “”It is not recommended for a non -sporting person to start physical activity during Ramadan If she has never done it before. For trained athletes, the risks are less important if they respect their physical sensations (fatigue, tremors, etc.). THE intense and long efforts are to be avoided“Recommend Séverine Chédel, dietician specializing in sports nutrition.
What sport to practice during Ramadan?
THE Energy sports (explosives) that consume large amounts of glycogens (carbohydrates which will be transformed into energy for muscle effort) and which make a lot of perspecting as Zumba, cardio or intense collective lessons in the room (boxing) are to be avoided During Ramadan’s fast. “”Activities like Yoga, pilates, Nordic walking, bicycle or those practiced in water (aquagym) are more suitable Because they consume less carbohydrates and make less sweat. We favor exercises of softness and depth“Recommends Nathalie the Feuvre.”Low intense efforts and short (maximum 1 hour approximately) are rather recommended “ confirms Séverine Chédel.
When to train during Ramadan?
The morning training is ideal Since it is after the first meal. Glycogen reserves are important if you have consumed carbohydrates (bread, rice, pasta, cereals, potatoes, etc.). “”Sport at noon is not recommended In the period of Ramadan since it is too far from the last and the next meal. Physical activity can be practiced in the evening If the person does not have the opportunity to do it in the morning“Keeps Nathalie the Feuvre. The meal that will allow you to redo your energy stock. “”But beware, in the event of a profession requiring physical efforts during the day, playing sports in the evening can accentuate a state of fatigue“Warn our interlocutor.
The human body is made up of more than 70% water And this stock must be renewed during the day at risk if not to cause discomfort and headache. First of all, it is imperative drink regularly during the authorized period, that is to say outside the fast. On the other hand, We eliminate herbal teas and tea that have a diuretic effect. Coffee is to be avoided Because it tends to dehydrate. “”Favor highly mineralized waters Like Hépar, Contrex or Vittel sodium“Recommends Nathalie the Feuvre. You can check on the labels: select the waters that contain + 2000 mg of dry residues.
To keep the risk of hypoglycemia as much as possible, The consumption of fast sugars is reduced and ofhigh glycemic index food which increases blood sugar too quickly. We thus dismiss Ultra-transformed foods (prepared dishes, aperitif cookies, sweet cookies, pastries …) for the benefit foods rich in fiber and protein, and raw fruits and vegetables like raw vegetables (less digestible but which smoothes blood sugar more). We also put on semi-complets and animal proteins (rather lean like the chicken) to feed the muscle.
What tips to practice sport during Ramadan?
If you want to continue your sports practice during Ramadan, don’t forget to:
- be attentive to body signals : fatigue, discomfort, intense thirst and take breaks if necessary
- Choose low -intensity and shorter training sessions that usually
- warm up To gently raise the body temperature
- moisturize at the maximum
- consume balanced meal
- Avoid fatty, sweet foods Or too generous meals
- Do not train outside in case of hot weather
What are the contraindications to sports during Ramadan?
People with pathologies (Cancer, diabetes or cardiovascular diseases) must redouble vigilance because sport during fasting periods could worsen or cause excessive fatigue. “For diabetics, It is important to consult your doctor before Ramadan to adapt the treatment (adapt the dosage and the hours of taking)“Note Nathalie Le Feuvre. “Sportsmen with a low weight but also Lthe elderly, children and adolescents, pregnant women are more sensitive to dehydration and must therefore limit physical effort. Little trained people must also be more attentive“Adds Séverine
Thank you to Nathalie Le Feuvre, nutritionist specializing in sport at Vivalto Sport and Séverine Chédel, dietician specialized in sports nutrition.
