What to eat for Iftar

As you will be consuming only two meals each day for the month of Ramadan (disrupting your usual eating times), you would need to ensure that you are consume sufficient energy intakes to be able to withstand the training and other activities that are scheduled for the day and sufficient protein intakes to maintain the amount of muscles that you have. It is important to choose the right food and beverages and the quantity you need to consume.

Here are strategies to help you eat well during Iftar.

Start with 3 Dates

Start with 3 Dates

Not just for Sunnah but Dates are packed with Potassium which helps muscles and nerves function. In addition, Dates are able to provide you with instant energy.

Consume Milk with Dates

A Glass of Milk

Milk is great to rehydrate your body and replenish your muscle and liver glycogen. Milk has a score favorably on the beverage hydration index where it helps with fluid retention.

Please slowly consume both dates and milk. Your stomach might not be able to handle a sudden high volume of food and fluids which can cause stomach discomfort.

Main Meal

Complex Carbohydrates

Lean protein to help you feel fuller for longer

Soup to contribute to Fluids

Vegetables

Fruits to contribute to fluid intakes

Main Meal should include:

• Complex Carbohydrates

• Lean Protein

• Vegetables & Fruit

• Soup

Minimize the amount of deep-fried food and foods with high sugar content during Iftar to manage your physique and sports performance better.

Try to pace yourself to avoid stomach discomfort & indigestion and to be able to sleep better.

Fluids during Iftar

Water

Homemade Soup (less salt)

Fruits

Juices

Milk

Vegetables

Drink water to curb dehydration and provide essential fluids for the body. Drink some fluids with main meal rather than all at the start of Iftar.

Try to consume about a total of 2000 to 3000ml of fluids over the Iftar mealtimes. Includes Homemade Soups, Water, Juicy Fruits, etc.

Summary:

• Give yourself some time to consume 3 Dates + Milk before praying

• Main Meals should be nutritionally balanced. Try to pace yourself to avoid stomach discomfort & indigestion and to be able to sleep better.

• Drink Fluids from the start of the Iftar to an hour before you sleep. Try to consume about a total of 2000 to 3000ml of fluids over the Iftar mealtimes. Perhaps drink every 20 minutes.