#Ramadan Mubarak to all our Muslim netballers! Training during Ramadan is challenging, but is not impossible. Nurul Baizura, vice-captain of the Singapore National team who trains up to 6 days a week shares some of her fasting tips with us!
Tip 1: Don’t miss Suhoor (The Pre-Dawn Meal)
Suhoor is the only meal to last you through the day so make sure you don’t miss it. This is the most essential component that provides me with the fuel to run around and do things as per normal.
Tip 2: Eat the right food
For suhoor, it is imperative to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. My choices are: dates, cheese & egg/tuna sandwiches or wraps, porridge, sardines with rice, chocolate milk / milo.
Tip 3: The ☀️ is not your friend
Where possible, avoid playing/training under the sun as it saps your energy quickly! If you have to, speak to your coach and manage your workload to ensure you don’t get dehydrated.
Tip 4: Manage intensity and take more breaks
It is still possible to do full trainings, but try reducing your intensity and repetitions during the session (e.g. doing 5 reps instead of 10). Taking more breaks in between helps a lot too. Again, speak to your coach to manage this!
Tip 5: Break fast for evening trainings
If you have evening trainings/games, watch the time and break fast as soon as you can with dates/buns and chocolate milk. These should provide you with sufficient energy to tide through the session. Remember that water intake has to be more frequent throughout the session. At the end of training, make sure you have some recovery food (e.g. yakult/milk/bread/fruits) before eating your proper meal.
Got a question for Baizura? Drop us a note or leave a reply below and we will get the answers to you!
(Image credit: Lee Jian Wei/Red Sports)