EDIT.08 - Tips for combining sport and fasting

Note: Exercising on an empty stomach should be done with caution. It is recommended to consult a coaching professional for appropriate and safe supervision.

Fasting is the practice of abstaining from food and drink for a specific period of time, often from dawn to sunset.

However, for athletes and those looking to maintain physical activity, it's essential to know your body and its limits. How can you exercise during this time without compromising your well-being or health? In this article, we offer tips for continuing to exercise while respecting the requirements of fasting.

Choosing the right time

Exercising while fasting can seem complicated. Prolonged fasting reduces available energy, which can make workouts more challenging. However, it's entirely possible to stay active while following the rules of fasting. The secret lies in managing your schedule and eating habits wisely.

• Very early in the morning: If you've eaten well and are well hydrated, you'll have enough reserves to engage in physical activity. In addition, temperatures are often pleasant, which helps prevent dehydration. However, you'll need to find a time during the day to take a short nap to regain energy and avoid the accumulation of fatigue at the end of the day.

• Before breaking the fast: Exercising before the fast-breaking meal can also be an option. At this time, you can combine light to moderate physical activity with a full meal. However, this option requires sufficient energy and a good understanding of your body.

Benefits of exercising while fasting

Despite the challenges, engaging in physical activity while fasting offers many benefits:

• Strengthening the immune system: Exercise helps maintain good blood circulation and boost the immune system, which is essential during this time when the body may be more vulnerable.
• Weight Management: Fasting can be a good time to control your weight, as it imposes dietary discipline and can promote better management of dietary balance.
• Improved mental health: Physical exercise releases endorphins, which helps reduce stress and anxiety. This is especially beneficial during this time.

Ensure good nutrition and hydration

To optimize your athletic performance while fasting, a balanced diet and good hydration are essential.

• Pre-dawn meal (pre-fasting): Eat foods rich in protein and fiber, such as eggs, yogurt, fruits, vegetables, and whole grains. These foods provide sustained energy throughout the day.
• Breaking the fast: After fasting, start with water and dates to rehydrate your body. Then, focus on balanced meals that include lean proteins (chicken, fish, lentils), vegetables, and complex carbohydrates (brown rice, quinoa, etc.).
• Hydration: Hydration is one of the most important aspects that should not be overlooked. Drink plenty of water between breaking your fast and your pre-dawn meal to compensate for fluid loss during the day.

Conclusion

Fasting shouldn't be a time when you stop all physical activity. With the right strategies, you can maintain regular exercise without compromising your health or your fasting practice. The secret lies in managing your schedule, adapting your workouts, and eating a balanced diet. By listening to your body and staying hydrated, you can reap the benefits of exercise during this time.