This year, the holy month of Ramadan falls closer to the summer, which means that fasting hours become longer. So, during this time what does your body depend on to be able to last the whole day and keep going?
When you fast, your energy mainly depends on the sugar glucose that you consume during your Suhour meal. But this meal can only provide energy for a few hours and then your body has to depend on its stored glucose (glycogen) and fats. And after fasting the whole day, it is the food you eat at Iftar that will provide your body cells with calories and nutrients to give you energy and vitality.
Suhour meal for vitality – what to eat for more energy and endurance?
For longer lasting energy this year, it is important to pay attention to the quality of the food you eat at this predawn meal. It is considered essential, as it prevents hunger, tissue breakdown and offers better endurance ability during the long day.
Try to eat slowly digestible and absorbable foods which are rich in fibre such as complex carbohydrates (whole-wheat breads, rice, pasta, potatoes and whole wheat grains such as Burghul). These foods give you energy that can last for many hours unlike foods high in sugar which provide energy for only a short time and then lead to a drop in the blood sugar levels, leading to low energy. In addition, whole-wheat breads and cereals are rich in B vitamins which help release energy from the food you’ve eaten.
You can also eat protein-rich foods together with your complex carbohydrates, such as milk and dairy products (yogurt, Labneh, and cheese, preferably white cheese which has a lower fat content) or legumes (fava beans or chickpeas) that will make you feel full for a longer period.
Iftar to replenish your energy stores – what to eat to compensate for liquids and nutrient?
Few tips to prevent the feeling of thirst during your Ramadan days: