Fasting and exercising responsibly

At the end of next month the fasting period, Ramadan, begins for Muslims. But non-Muslims increasingly opt for a fasting period as well. For example because they want to cleanse and reset the body. But how do you combine that with active sport?

Ramadan starts at the end of February and lasts until the end of March. Muslims see fasting as a way to purify the soul and to express their obedience to God. Traditionally, fasting is also seen as a way to train self-discipline and to work on weaknesses in one's character. You do not have to be a Muslim for that, of course, so it also happens that people with a different philosophy of life choose to fast.

Fasting usually means not eating or drinking between sunrise and sunset. That is a challenge for anyone, but perhaps even more so for athletes. Even so, you can approach it in a responsible way.

Preparation
The effect of fasting is determined by the preparation. If you were already eating and drinking well, the chance of a successful fasting period is greater. When you start fasting, your body first uses up its store of sugars. Once those are gone, the fat reserves are called upon. That is why it is a good idea to train your body in advance to burn fats. You can do this by adopting a low-carbohydrate, high-fat diet.

Most people get their energy from carbohydrates: bread, pasta, potatoes. If you eat less of those, you will by definition have to eat more fats. These can be animal and vegetable fats, from avocado, nuts, meat, fish or butter, for example. What I do not mean is eating plenty of deep-fried food, because those are not healthy fats.

Eating window
Another good option is to gradually shift your eating window. By eating window I mean the period of the day within which you eat, for example between seven in the morning and seven in the evening. If you shorten this period by having breakfast later and later, it helps your body get used to going without food. I am in favour of keeping your evening meal at its fixed time, but try to have three meals, breakfast, lunch and dinner, within an increasingly smaller window. And show restraint after dinner: do not start snacking later in the evening after all.

If you begin Ramadan already undernourished, it will be difficult. The better your condition, the greater the chance of success. But if your body is not used at all to performing in the absence of food, you may still have a hard time. That is why preparation can also be important for people who are in top form. I advise people to prepare for Ramadan two weeks in advance. Practise a little to get into a new rhythm. Your body then also learns better to retain fluid.

The quality of the food within the eating window does need to be safeguarded. Do not go for convenience, but for good food. Your body has to be able to trust that if it takes something in, it is also good. Then the body also knows that it does not need to be thrown off too quickly if it has to go without for a little longer.

Doubts
Some athletes have concerns. "I cannot train, because I have no energy," they say. I would venture to say that this is not correct for most athletes. Almost every body has a store of fuel: fat. If your body learns to call on this, you will see that you can also train while fasting.

People often think they have to eat immediately after training. At least 20 grams of protein is what many people have in mind. However, your body can also recover on a delayed schedule. From an evolutionary point of view this makes sense too. Our ancestors often had to make an effort without an immediate reward. After the hunt, the food was not ready straight away. We can cope with that perfectly well.

"But can I recover sufficiently if I do not take in protein straight away?" Yes, your body can recycle. It can reuse amino acids. It can also convert the lactate produced during training into glycogen.

"But what about hydration?" If you fast "dry" according to Islamic standards and therefore do not drink during the day either, you have to make sure you take in enough fluid after sunset. If you follow other forms of fasting, you can continue to take in fluids, drinks without calories. Preferably just water. There are also soft drinks with zero calories, but the sweeteners they contain can have a disruptive effect. Your hormones can receive the signal that sugar has come in, and this can have a negative influence on your metabolism.

One final remark I would like to pass on: fasting longer is not better. Long fasting can cause problems. It is better to fast in a clear rhythm, such as one or two periods a year.

I wish everyone who will be fasting in the coming month a blessed period.