Staying Fit During Ramadan: The Importance of Carbohydrates for Exercise
Performing the Ramadan fast should not be a reason for someone to stop exercising. However, proper nutritional management is key to keeping the body fit and maintaining muscle mass during the month of Ramadan.
Dr. Risky Dwi Rahayu, a sports medicine specialist and a graduate of the University of Indonesia, emphasised that carbohydrates remain a crucial element for the body as a primary source of energy, especially when exercising while fasting.
“Carbohydrates are still needed during exercise because they function as a source of energy. Carbohydrates are the source of energy that we burn when exercising,” said Risky during an online media gathering in Jakarta on Wednesday (26/02).
According to her, there is a misconception in society that carbohydrates should be avoided to lose weight. In fact, if carbohydrate intake is eliminated, the body will instead burn protein as fuel. This risks reducing muscle mass and actually increasing the percentage of fat in the body.
“So, if there are no carbohydrates, it will burn protein instead of fat,” Risky explained.
To address this, she provides practical guidance on dietary patterns during Ramadan. For those who intend to exercise before breaking the fast, carbohydrate intake is still recommended during Suhoor (pre-dawn meal).
After exercising, it is recommended to consume complex carbohydrates such as brown rice or whole-wheat bread to replenish depleted fuel. She strongly advises limiting the consumption of simple carbohydrates such as syrup or sweet coffee.
Regarding protein intake, Risky reminds that the amount should be adjusted to the body’s needs and does not need to be consumed in excess.
She dismisses the notion that consuming a very large amount of protein can more effectively suppress hunger during fasting.
Instead, she suggests applying the concept of a balanced “plate composition.” In one meal, there should be carbohydrates, protein (such as chicken, beef, or liver), and fibre from vegetables and fruits.
“So, there is no need for additional protein to make us stronger in suppressing hunger,” Risky emphasised.
She concludes that the key to suppressing hunger during fasting lies in the variety of foods consumed, including ensuring adequate fibre intake.
With a balanced plate composition and varied nutrition, the body will have adequate energy reserves to stay active while maintaining health during the holy month. (Ant/Z-1)
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