EXPERIENCE AND DICIPLINE MAKE FASTING EASIER 

Thanks to a long career in sports, numerous fasting experience, and guidance from his academically-trained mother in the field, basketball player Khalil Mutallimzada has learned to master the art of fasting and exercising fully. However, challenges exist.

Khalil Mutallimzada, 38 years old, has been playing elite level basketball since his late teens. First in his home country of Azerbaijan, and later in Sweden. Today, as he approaches the age of 40, he plays in Skåne's division three.

“I have vast experience performing and fasting simultaneously. Many believe it's easier when you're young, but no. It's about experience, discipline, and methods that make fasting easier,” he explains.

Khalil Mutallimzada gladly prepares himself mentally for Ramadan.

“It’s what I do all year around, read the Quran and trying to understand what the Creator wants from us,” he says.

 And it is not necessarily being without food being the biggest challenge.

– One aspect of Ramadan is priorities. Balancing training, matches, mosque visits, prayers, and socializing requires making choices. You can't always be as available, and I don't want to disappoint anyone. Sometimes non-Muslims may misunderstand and think you don't want to meet up. But Ramadan comes first," he notes.

So, how does one explain this, to non-Muslims?

– I believe more people should educate themselves. If you have people in you circle fasting whom you consider important, such as teammates, colleagues, or friends, I believe it’s important to take responsibility for learning more. It’s better to ask than to misunderstand.
 
Khalil Mutallimzada describes fasting as a complex science when it comes to diet. Over the years, with the guidance of his mother, who is a doctor and physiotherapist, he has experimented extensively. He has discovered that a diet emphasizing lower carbohydrate intake and higher intake of vegetables, protein, and fatty acids yields the best results.

“Eating this way helps me sustain energy and stamina because the body uses less energy for digestion.”

“However, hydration poses the greatest challenge for me. Sweating leads to significant fluid loss, so I make an effort to consume as much fluid as possible before sunrise. I often opt for electrolyte drinks rich in magnesium, as they help reduce fatigue and the risk of muscle cramps. Personally, I avoid exercising during the day due to the considerable fluid loss I experience.”

Three tips for exercising during Ramadan, from basketball player Khalil Mutallimzada

1.     Adaptation is key – plan day by day. With iftar delayed daily, beginning at 6 o'clock and shifting later as the month progresses, constant adjustment is necessary, especially considering your training schedule.

2. Keep in mind the scientifically proven health benefits of fasting when done correctly.

3.   Drink plenty of water after the sun sets. Avoid tea and coffee due to their tannin content, which hinders the absorption of essential minerals like magnesium, zinc, and iron. Additionally, refrain from heavy meals and excessive carbohydrates during iftar.