Table of contents:
- Takjil menu iftar before doing night sports
- 1. Fruit smoothie
- 2. Banana compote
- 3. Fruit milk pudding
- 4. Fruit ice
When fasting, you can still do sports, like on normal days. You can do sports during fasting before or after breaking the fast, depending on the type of exercise and the goals 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 a menu of takjil that is energy-dense so you can be strong when you exercise later. So what are the energy-filled menu of takjil?
Takjil menu iftar before doing night sports
Night exercise should be done about 3-4 hours before your bedtime. In addition, you should lower your exercise rhythm than usual.
Exercising at night at a slower pace and rhythm will make it easier for the body to regulate heart rate, respiration, and maintain normal hormone levels.
The iftar takjil menu, which is dominated by sweetness, can actually provide energy during night sports. This is because the body can immediately get new energy from sugar intake. Even so, that doesn't mean you can eat takjil menus freely. You still need to pay attention to the nutritional content in it.
Here are some iftar takjil menu options that you can apply at home.
1. Fruit smoothie
Smoothies can be made from a mixture of yogurt or milk with fresh fruit slices. This can be an iftar takjil menu to quench your thirst as well as being energy dense. You can get a sweet taste from fruit, so you only need to add a little sugar or not at all.
Yogurt contains more calcium than whole milk because it goes through a more complex manufacturing process.
You can also add chopped almonds to smoothies. Almonds are a good source of calcium, 30 grams of almonds 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 also in banana compote sometimes there are sweet potatoes, cassava and pumpkin, which are cooked together with brown sugar and coconut milk.
Bananas can provide additional energy during exercise, because they are high in 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 options to energize you during night sports. You can use fresh fruit 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 provide you with the vitamin D and calcium your body needs during exercise.
4. Fruit ice
Fruit ice is a favorite menu of takjil for many people to quench thirst during fasting. You can add fresh fruits which are rich in nutrients the body needs during fasting.
Foods that are rich in essential nutrients to restore energy to the body. Fresh fruit contains more nutrients than processed fruit.
Meanwhile, for sweetening, you can use syrup or sugar in fruit ice. However, choose a sweetener, don't use so many kinds of sweeteners. Or if you can also use a mixture of water, lemon juice, and honey for the broth.
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