How should sports nutrition be in Ramadan? Healthy and delicious suggestions!
The month of Ramadan is celebrated with great enthusiasm in our country as well as in the whole Islamic world. As a requirement of fasting performed for a month, no food or liquid is consumed during the day between the morning prayer and evening prayer. Thanks to fasting, it is ensured that the one who is full understands the hungry and trains his soul and body.
How should sports nutrition be in Ramadan? What are the raw nuts that you can consume in Ramadan, the sultan of eleven months? Here are the delicious types of nuts that will not make you lose weight and muscle…
What is sports nutrition?
The nutrition programs of the athletes should be planned completely individually. Nutrition programs should be applied for athletes to maintain their muscle weight. Protein-based diets have a great impact on individuals' maintaining their body condition.
How Should Athletes Fast During Ramadan? Nutritional recommendations…
During Ramadan, the nutrition program and the training program should be evaluated together. Adequate protein intake in nutrition is very important. Since energy intake decreases during fasting, heavy and frequent training times should be reduced in order not to overwork the body and cause muscle loss. Thus, expenditure should be made according to the energy taken and care should be taken not to lose muscle. At the same time, athletes should be careful not to gain weight during Ramadan. (Source: Gazetevatan )
Raw nuts, which can be consumed as a snack during sahur or after iftar, support your protein needs.
Below, we have brought together the raw nuts and dried fruits that you can consume after fasting.
Chandler walnut kernel : Walnut helps weight control by giving a feeling of satiety. Walnuts are most commonly eaten as a snack but can also be added to salads, pastas, soups and baked goods. Walnuts are richer in beneficial fats known as unsaturated. It contains a relatively high amount of omega-3 fatty acids called Alpha-linolenic acid (ALA). Walnuts are also particularly rich in an omega-6 fatty acid called linoleic acid.
Raw hazelnut kernels : Thanks to the calcium and magnesium contained in the hazelnut, it also helps prevent muscle aches and cramps. In particular, consuming raw hazelnuts helps to get rid of these problems.
Raw almonds : Almonds contain essential substances for the body to function. One of them is magnesium. Magnesium, which is found in high amounts in almonds, provides the elimination of fatigue in the body and is effective in the regular functioning of muscle functions.
Raw cashew : Cashew contains magnesium mineral that relaxes muscles and veins. This mineral is also effective in maintaining bone health.
Raw Pistachios : Pistachios are among the lowest calorie nuts. Although the amount of protein is high, the amount of calories is low, which makes pistachios very valuable.
Golden Strawberry : You can buy as a dried fruit at Antik Kuruyemis. It is a fruit with the highest fiber content in the world. Golden strawberry, which is a powerful antioxidant, strengthens the immune system in winter and protects against diseases. It can be consumed in a balanced way according to the needs as a sweet store for those who do sports.
Seedless black grapes : Black grapes have a higher antioxidant content than other grapes. It is rich in fiber and water content. Thanks to the vitamin C in its content, it contributes to cell regeneration.