“Wat kan ik het beste eten tijdens de ramadan? Hoe zorg ik ervoor dat ik niet aankom? Kan ik sporten in de ramadan? Hoe drink ik voldoende water?”

Dit zijn voorbeelden van vragen die ik de afgelopen week heb ontvangen. In deze Q&A zal ik zoveel mogelijk vragen proberen te beantwoorden. Ik heb de Q&A ingedeeld in drie categorieën; voeding, sport en overig. Mocht je na de Q&A nog andere vragen hebben, kun je me altijd vragen stellen. Op de website, via Facebook, Instagram en Snapchat zullen verschillende tips gedeeld worden, houd deze daarom in de gaten en uiteraard is de Healthy Ramadan Guide nog beschikbaar ter download.

VOEDING

  • Wat kun je het beste eten?

Dit is een hele algemene vraag. Hier kan erg veel over gezegd worden. In de Ramadan deel ik mijn eetmomenten als volgt in; Suhoor & Maghreb. Afgelopen jaar hanteerde ik na het Tarawieh gebed nog een eetmoment, maar deze nam ik eigenlijk nooit. Na het Tarawieh gebed dook ik namelijk gelijk mijn bed in. Kies hierin dus een structuur die het beste voor je past. Zorg voor een juiste balans.

Kies s’ochtends voor het nuttigen van goede (langzame) koolhydraten die je langdurig energie geven. Kies s’avonds voor de goede vetten en eiwitten. Vermijd hier gefrituurde snacks en hapjes zoals bladerdeeg, pizza, e.d. Eigenlijk is het een kwestie van je gezonde voedingspatroon doorzetten waarin groente, fruit, zaden, pitten, vis, kip, eieren, granen, noten e.d. in voorkomen. Hieronder zal ik de eetmomenten nader toelichten en voorbeelden van maaltijden benoemen.

  • Wat ga jij vooral bij Suhoor eten?

Suhoor is als het ware je “ontbijt” moment van de dag. Nuttig hier vooral producten die rijk zijn aan goede koolhydraten en vezels.  Denk hierbij aan havermout, fruit, (peul) vruchten en volkoren graanproducten. Om je een voorbeeld te geven van een krachtig ontbijt, havermoutpapje met amandelmelk, banaan, dadels en walnoten.

  • Wat moet je echt vermijden bij Maghreb?

Vette deeghapjes en kant en klare snacks zijn echt dingen die ik je aanraad om bij Maghreb te vermijden. Tuurlijk moet het een keer kunnen om een lekker hapje te nemen, zoals ik al zei zoek je balans hierin.

Of probeer eens te kijken naar gezondere alternatieven van deeghapjes en kant en klare snacks. Een voorbeeld hiervan is bijvoorbeeld de loempia te vervangen door een spring roll.

Je lichaam heeft de hele dag geen voeding tot zich gehad. Voed het daarom met voeding die rijk zijn aan goede voedingsstoffen zodat je lichaam ook in de ramadan op een gezonde manier kan door blijven functioneren. Probeer eens wat meer groente te eten (welke je op verschillende manieren kunt klaarmaken) aangezien deze rijk zijn aan vitamines en mineralen. En belangrijk, drink voldoende water. Vul ook je vochtreserves in.

 

  • Wat kan je eten zodat je snel vol zit en niet aankomt in Ramadan?

 Zoals hierboven benoemd, kies voor producten die veel vezels bevatten. Vezels geven je een verzadigd gevoel waardoor je voor een langere tijd vol zit en dus geen “honger” gevoel hebt. Daarnaast geven voedingsmiddelen met eiwitten en goede vetten die je een langer verzadigd gevoel geven.

Ik kan je hierin twee voorbeelden geven:

  1. Volkoren boterham met cottage cheese, zalm en avocado
  2. Havermout met amandelmelk, walnoten en blauwe bessen.
  • Hoe kan ik het beste afvallen in de Ramadan?

 Laat me je als eerst vertellen dat de Ramadan niet als hoofddoel heeft om kilo’s te verliezen. Trap dus niet in het fabeltje zo weinig mogelijk eten zodat ik kan afvallen. Juist in de ramadan is het belangrijk om voldoende voeding binnen te krijgen (aangezien je lichaam deze maar op korte momenten binnen krijgt) om dezelfde functionaliteiten te kunnen uitvoeren. Kijk uit om je lichaam in gevaar te brengen en vergeet niet ten alle tijden naar je lichaam te luisteren.

Ik zeg altijd “Eat right, not less.” Met andere woorden focus je niet op al te weinig eten, maar op het goede te eten. Je kunt er beter voor kiezen om gezonde voedingsmiddelen te kiezen en je gezondheid op lange duur te bevorderen dan te gaan crashen en je lichaam in overleefmodus te brengen.

Met andere woorden, let op wat je eet, vermijd ongezonde voedingsmiddelen, probeer je water te drinken en je zult merken dat je je veel lekkerder en gezonder in je vel gaat voelen. De overtollige kilo’s gaan er dan vanzelf af.

  •  Hoe zorg ik ervoor dat ik voldoende water drink?

Water drinken blijft ook in de ramadan belangrijk. Echter is dit voor velen een uitdaging. Zo gaan velen naar het Tarawieh gebed en kun je dus niet veel water drinken. Ik raad je hieraan om te proberen minimaal 1,5 liter aan water te drinken. Neem bijvoorbeeld 0,5 liter bij je Suhoor, 0,5 liter bij je Iftar en 0,5 liter tussen Maghreb en Suhoor.

Je kunt er wel voor drinken om waterbevattende voedingsmiddelen te nuttigen, zoals watermeloen, meloen, komkommer, courgette en tomaat. Deze dragen bij aan je vochtinname per dag.

  • Heb je voorbeelden van gezonde maaltijden?

Er zijn genoeg voorbeelden van gezonde maaltijden. Op verschillende social media kanalen en mijn website vind je meer inspiratie van gezonde maaltijden. Ook kun je de healthy ramadan guide downloaden, een gezonde gids met 30 dagmenu’s en 15 workouts.

Varieer in je voeding. Wissel af in wat je eet. Maak de ene dag gezonde pannekoeken, lekkere gezonde smoothies, salades, groente schotels, soepjes, rijkgevulde broodjes en ga zo maar verder.

SPORT

  • Op welke wijze kun je het beste trainen?

Sporten en de ramadan. Het blijft een lastig verhaal waarin één ding voorop staat: LUISTER ALTIJD NAAR JE LICHAAM! Je kunt gewoon blijven trainen, maar dan op een lager pitje. Daarnaast is het wel handig om vlak voor het eten te gaan trainen of na het eten zodat je je lichaamsvoorraden en behoeftes kunt aanvullen.

Zo kies ik er bijvoorbeeld in de maand ramadan voor om geen High Intensity workouts te doen Ik laat deze links liggen en ga me focussen op krachttraining met wat cardio.

Vergeet niet om je workout altijd te beginnen met een warming up en te eindigen met een cooling down. Je kunt je workout op eigen niveau en kracht bepalen. Blijven bewegen is uiteindelijk het belangrijkste.

Hieronder volgt meer over cardio en kracht in de ramadan.

  • Cardio of kracht?

Cardio of kracht.. één van de vragen die ik gesteld kreeg. Laat ik je eerst het volgende vertellen; cardio is volledige energieverbranding, oftewel calorieën verbranding. Op dat moment verbrandt je calorieën. Als je tijdens de ramadan voornamelijk gaat cardioen, ben je dus voornamelijk energie aan het verbranden, energie die je op dat moment bijna niet hebt.

Focus je op een combinatie van cardio en kracht om ook tijdens de ramadan optimaal in beweging te kunnen blijven.

OVERIG

  • Hoe pak jij het aan Sousou?

Deze vraag is zo vaak gesteld! Let me tell you! Ik ga twee eetmomenten hanteren, namelijk de Suhoor en Iftaar. Bij de Suhoor zal ik voornamelijk ontbijten met havermout of yoghurt met fruit en of een omelet. Bij de Iftaar ga ik elke dag een smoothie drinken om sowieso mijn groenten en fruit binnen te krijgen en maak ik daarnaast een lichte maaltijd. Ik zal hierin veel varieren (vind ik belangrijk!). Ik vermijd snacks zoals shabakia, snoep, pizza, deeghapjes e.d. Daarnaast eet ik elke dag 3 dadels.

Ik probeer elke dag min 1,5 liter water binnen te krijgen en blijf gewoon 4x per week sporten. Zoals ik al vertelde laat ik de high Intensity lessen links liggen en ga ik voornamelijk krachttraining doen. Dit laatste is divers aangezien ik per dag andere spiergroepen en oefeningen zal trainen.

 

 

 

  • Tot slot..

 Hierboven heb ik dus alle vragen opgenomen die ik aangeleverd heb gekregen. Ik heb ze geclusterd tot dezelfde soort vraag. Het kan dus zo zijn dat je je vraag niet daadwerkelijk kunt zien, maar dat deze wel beantwoord is. Mocht het niet zo zijn, stuur me dan gerust een berichtje.

Al met al kan ik je dus zeggen.. probeer gewoon je leefstijl voort te zetten in de ramadan alleen dan op een iets lager pitje. Blijf gezond eten (balans), blijf sporten en blijf positief! Kies voor hetgeen je het meest vergemakkelijkt. Verplaats je trainingstijden naar vlak voor het eten, verminder het gewicht waarmee je traint en probeer daadwerkelijk het beste te maken van de maand Ramadan. Dat is het uiteindelijke doel.

Ramadan Mubarak voor jou en je naasten.

Liefs, Sousou

 

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    {Any kind of|Any} help would be {really|greatly} appreciated!|
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the use
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware
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    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if you happen to} {continue|proceed}
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    {I am|I’m} {extremely|really} impressed with your writing
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    Is this a paid theme or did you {customize|modify} it yourself?
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    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i came to
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