Dietary and Exercising During Ramadan Fasting Month
During a fast, our metabolism drops and the body can delegate it resources to healing
the body appropriately as opposed to constantly digesting the food we consume.
The body initially uses circulating glucose (i.e. the carbohydrates that you last consumed) to maintain bodily functions and sustain the organs, this source of energy does not last long. Thereafter the body shifts to the glucose stored in the muscles and then the liver (stored as glycogen). After the near depletion of these energy sources, the body shifts to the use of stored protein, this involves converting the amino acids (i.e. protein in its simplest form) into glucose (a process known as gluconeogenesis). When these primary sources of fuel are used, the body finally resorts to the use of fat as energy, though it is not the preferred source.
Because we fast from dawn till dusk, the body's use of fat is somewhat minimal in comparison to the use of stored carbohydrates and protein.
For me, its not really a question of "Should I train?" or not but rather what kind of workout and at what time I should do it. It is as straightforward as that. Some would doubt if cardio workouts are advisable since the body lacks water (fasting can make us dehydrated, symptoms are like fatigue, dizziness & headache). I would think of it differently, since the absence of glycogen due to fasting, then the opportunity to burn some fat should not go to waste. The only thing that we should make sure is not to over strain and stop immediately if we feel light headed. If we time our workouts properly, i.e few hours prior to breaking fast, we will be able to refuel shortly thereafter. We should avoid high impact sports during the day as we are not in the condition to endure performance sports.
The other good time to workout is after breaking fast. However this is not applicable if you have just eaten a cow or something equivalent to it. Get the point? Be sure to consume small portions and stick to foods that are easily digested . Let me remind myself and all of you out there, that Mutton or Lamb are definitely not easy to digest. However, feel good to understand that digestion alone can consume up to 40% of our calorie output.
As for weight training, I would only do them after breaking fast. To draw rapid energy from what is already lacking will result in our body drawing energy from other muscle and if I were to do weights, I will make sure that I drown myself with a protein shake right after the workout. We should lose fat, not muscle instead. Some would disagree, but more protein can help to generate more muscle, and more muscle means more calories being used to maintain them, thus driving fat-loss into overdrive.
However if some of you decide not to train at all, you will definitely lose some size and strength just like the professional athletes who lose their stamina during an off season. The good thing is that we will regain it quickly if we work hard enough.
Fasting is the worse time to change your dietary habits. Starting a new diet, be it a caloric limiting diet or a colon cleanse or a new way of eating requires us to be conscious of our bodies and how it response to our "new" found behaviors. Sometimes diets that are restrictive or even diets that drastically different from what we are use to can shock our systems. Often people who go through internal cleansing programs report having a couple days of feeling "flu" like symptoms before they feel renewed with energy and vitality as a result of the cleanse. Others who are on calorie restrictive diets for weight loss may feel lack of energy as a result. Common symptoms due to a change in eating habits are headaches, constipation, diarrhea, joint pain, fatigue and a host of other physical maladies, be it temporary or an actual illness.
Initially, when trying to implement this information you may be faced with many questions. This is a good thing, as it can result in you learning new information about good dietary habits and how to distinguish between different types of foods.
Take home points:
- Preferably break your fasts with dates
- Don't overeat.
- Don't consume too much fat and carbohydrates at the same meal.
- Avoid highly processed foods (e.g. biscuits, white bread etc.)
- Consume whole grains as opposed to sugary foods, this shall help maintain and sustain blood glucose levels for longer and help avoid the slump associated with high sugary meals.
- Don't drink too much with your food, it is better to drink most of your liquids before or after your meal (30 - 60 mins. after is ideal).
Dietary and Exercising During Ramadan Fasting Month
By: Rana Ardhita
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