When fasting you can still do sports, like usual days. You can do sports during fasting before or after breaking the fast, depending on the type of exercise and the purpose of the sport you want to achieve. If indeed you choose to exercise at night after breaking the fast, then you must prepare yourself before exercising, by eating foods that are high in energy. You can choose the takjil menu that is energy-intensive so that it is strong when you exercise later. Then what are the energy-packed takjil menus?
Menu takjil break fast before doing night sports
Night exercise should be done about 3-4 hours before your bedtime. In addition, you should reduce the rhythm of exercise than usual.
Nighttime exercise at a slower pace and rhythm will make it easier for the body to regulate heart rate, breathing, and keep hormone levels normal.
The menu of takjil iftar which is dominated by sweetness turns out to provide energy during night sports. This is because the body can immediately get new energy from sugar intake. Even so, that does not mean you can consume takjil menu freely. You still need to pay attention to the nutritional content in it.
Here are some choices for takjil iftar that you can apply at home.
1. Fruit smoothies
Smoothies can be made from a mixture of yogurt or milk with fresh pieces of fruit. This can be a menu of takjil iftar to eliminate your thirst while being energy intensive. You can get sweetness from fruits, so you only need to add sugar or not at all.
Yogurt contains more calcium than pure milk because it undergoes a more complex manufacturing process.
You can also add pieces of almonds to smoothies. Almonds are a good source of calcium, in 30 grams of almonds they contain 75 milligrams of calcium. In addition, almonds also contain high protein, vitamin E, and potassium.
2. Banana compote
Kolak piaang is one of the most popular takjil menus when breaking the fast. Not only bananas, but in banana compote also sometimes there are sweet potatoes, cassava and pumpkin, which are cooked together with brown sugar and coconut milk.
Bananas can provide additional energy when exercising, because they contain high carbohydrates. Bananas can be used as the main ingredient in sports drinks to replace lost electrolytes. Bananas also provide more benefits because they contain natural potassium, fiber and vitamin B6.
3. Fruit milk pudding
Fruit pudding can be one of the takjil menu choices to energize during night sports. You can use fresh fruits and a little sugar to achieve these benefits.
You can also replace sugar with milk, choose low-fat milk if you want to reduce fat. Milk can give you the intake of vitamin D and calcium needed by the body during exercise.
4. Fruit ice
Fruit ice is a favorite menu for many people to get rid of thirst during fasting. You can add religious fruits that are rich in nutrients that your body needs during fasting.
Foods that are rich in nutrients are important to restore the body's energy. Fresh fruit has more nutritional content than the fruit that goes through the process.
As for sweeteners, you can use syrup or sugar into fruit ice. However, choose one sweetener, do not use so many types of sweeteners. Or if you can also use a mixture of water, lemon juice, and honey for the sauce.
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