by NADEEM BADSHAH
TRAINING for a marathon or preparing for a vital match like the Champions League final can seem more daunting when fasting for 18 hours a day during Ramadan.
Muslim athletes and footballers – including Liverpool duo Mohamed Salah and Sadio Mane, whose team face Tottenham in the European showpiece on Saturday (1) – will be tailoring their fitness sessions and diet during the holy month.
And for followers of Islam who are not professional sportspeople, there is the balancing act of keeping fit while fasting, praying and reading the Holy Quran during Ramadan, which ends in the first week of June.
Abstaining from food and drink is compulsory for adult Muslims during Ramadan; however those who are elderly, pregnant, breastfeeding, menstruating, suffering from illness or are travelling are exempt.
Under Islamic teachings, it is allowed to break or postpone a fast in order to preserve your health; Liverpool forward Salah did not fast on the day of the previous season’s Champions League final against Real Madrid.
Kashif Siddiqi, who played professional football for Northampton Town and in the US, fasts at least one day a month throughout the year so his body can adjust.
The founder of the Kash Siddiqi Foundation and the Altus Football League for teenagers told Eastern Eye: “Football training at the top level is always difficult and when first completing training during Ramadan, I admit I struggled.
“But after perfecting my routine over the years, I feel I actually come out of Ramadan feeling stronger and sharper.
“Over time, I’ve learnt a few ways to maintain my football routine and stay committed to my beliefs.
“Difficulties can be different, depending on whether you are training purely for yourself or as part of a team. In a team you are often subject to set times for training and this
can make things more testing, but it is manageable.
“For me, preparation is key – I fast at least one day a month all year round and this helps train my body for the full month of Ramadan.
“The full month is more difficult and catches up with you, especially if you’re exercising
a lot, but being used to fasting is important, otherwise Ramadan can be a shock to the system.”
The former Pakistan international also changes his training doing Ramadan, sometimes focusing on cardio and core strength and outside the holy month doing more gym work. He added the choice of food and drink during the iftar meal to break the fast needs to be packed with protein.
“I always try and keep my meals small but stay as hydrated as possible. This means lots
of fruit, smoothies and coconut water.
“After breaking the fast, I would recommend meals with plenty of protein to keep yourself as strong as possible.
“With time, your body adjusts to the change in your diet and exercise routine. Remember that playing sport requires commitment and discipline, attributes which are also key to observing Ramadan.”
Ramadan bootcamps are held to get Muslims ready for going without food and drink. Lauren Harrison runs a class in Wigston, Leicestershire, to help her clients get through the holy month which lasts 29 or 30 days traditionally.
For those training for long-distance runs, there is a small window of opportunity to pound the pavement or go on the treadmill after the night prayers or before the 3am Suhoor meal to open the fast.
Ayazullah Safi, a Birmingham City University assistant lecturer and PhD researcher, has urged budding Sir Mo Farahs to load up on oats and quinoa, and avoid caffeine drinks for energy boosts.
He said having coffee can leave you feeling thirsty during the day and dehydrated, and advises drinking at least two litres of water to break the fast and the morning Suhoor meal.
Safi said: “Throughout the fasting days we tend to crave things that may not be healthy
or necessary, but it is essential we consume the correct nutrients during Ramadan to fuel our bodies and maintain our health.
“For those who are fasting as well as exercising or training for the run, it is especially important to plan your diet and fitness programme carefully. I hope this guide will help people to do that.”
He also urged swapping processed food and those high in sugar for a balance of starchy carbohydrates such as potatoes, rice and bread along with vegetables, proteins and dairy.
Dr Kailash Chand, a GP, said he advises patients to exercise after sunset. He told Eastern Eye: “You can push yourself a little more knowing that you’re going to break your fast soon. Ramadan is not a time to push your limits or set personal records.
“You should treat it as a time to maintain, that means continuing exercise routines, as
long as they’re not too physically gruelling.
“Eating fruits, vegetables, hemp seeds, chia seeds and peanut butter is very useful. In order to stay hydrated, I recommend adding coconut water as a post-workout drink.”
