How to Sustain Energy During Ramadan? By Coach Farrah

How to Sustain Energy During Ramadan? By Coach Farrah

Ramadan is RIGHT around the corner, literally!

Don’t we all want to sustain our energy all throughout the day?  Well, guess what – with the right nutrition knowledge and a few tweaks to your diet, this is absolutely achievable!  It’s all about the planning: If it’s planned right, what you eat can help keep you energised most of the day.

So what’s the key?

  • It’s to maintain balanced blood sugar levels
  • The best meal plan is to combine low glycemic index carbohydrates with protein and small amounts of healthy fats.

The worst foods to eat for at ftoor and suhoor time are high-sugar foods.  Simply because they cause blood sugar to rise very quickly, which triggers the release of too much insulin and promotes sugar crash.

Plan Plan Plan to have these foods as part of your daily intake during Ramadan, especially suhoor time. 

  • Oatmeal. It’s a slow-burning source of energy. Oats also help with the product of serotonin, which can help us with quite a few important things: to manage stress, enhance learning, and boost memory function. Top them with berries and bananas for extra benefit!
  • Bananas. Blend it into a smoothie or eat it with a nut butter – they’re full of complex carbohydrates, vitamin B6, and potassium. 
  • Yogurt. Greek yogurt is the choice I’d recommend as it’s full of protein.  Topping it with fresh berries is the way to go.
  • Hummus. Chickpeas in hummus are a good source of complex carbs and fiber, which is a good source of sustainable energy.
  • Avocados. They’re a superfood! Avocados are rich in ‘good’ fats, fiber and B vitamins. Avocados have a good content of fiber, which means they’re amazing for sustained energy.
  • Eggs.  These beauties are easy to whip up.  Add a side or mixed in vegetables for added fiber and you’ve got a super delicious and filling suhoor.  Packed with protein and if drizzled with olive oil then you’ve got your healthy fats right there! 
  • Cashews.  These are low in sugar and rich in fiber, heart-healthy fats, and plant protein. If you have healthy bones, a healthy brain, and super immunity – oh, and a good source of energy then here you go!
  • Sweet potatoes.  Such a great source of iron, magnesium, vitamin C, and fiber.  The fiber is the winner for keeping us full and satisfied!
  • Brown rice.  If you’re having rice at ftoor or suhoor then switching to brown rice might be a good choice.  It’s low on the glycemic index, which means that it could help promote steady energy levels throughout the day. 

Needless to say, water is probably THE MOST important out of all of the above foods.  Make sure to stay well hydrated and sip your water throughout the night, from ftoor to suhoor time.

Happy Ramadan Everyone!

Follow Coach Farrah on instagram: @shape.up.with.farrah

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