Entraînement et compétition pendant le Ramadan– Recommandations pratiques pour athlètes et entraîneurs
DOI :
https://doi.org/10.62438/tunismed.v103i7.5757Mots-clés :
Education physique et entraînement , jeûne intermittent , médecine du sportRésumé
Introduction : Le mois du Ramadan est une période importante pour les Musulmans, marquée par des moments de rassemblements et d’expériences spirituelles. Les athlètes musulmans, continuent leurs entraînements et participer aux compétitions, tout en respectant le jeûne.
Méthodes : Nous examinons l’optimisation des programmes d’entraînement et la participation aux compétitions pendant le Ramadan, en se basant sur une revue narrative des connaissances scientifiques.
Résultats : Le jeûne du Ramadan est caractérisé par une abstinence totale de nourriture et de liquide durant la journée, avec une réalimentation nocturne. Cette spécificité entraîne une hypohydratation, particulièrement chez les athlètes pratiquant des efforts prolongés dans des environnements chauds. Dans les pays à majorité musulmane, les activités sportives sont souvent réorganisées pour s’adapter au jeûne, tandis que dans les pays à minorité musulmane, les compétitions continuent sans tenir compte du Ramadan ; ceci augmente les risques d’hypohydratation et de perturbations du sommeil pour les jeûneurs. Les horaires d’entraînement peuvent être adaptés de quatre façons : juste avant l’iftar, la nuit après l’iftar, tôt le matin après le souhour, ou en combinant plusieurs séances par jour. Chaque option présente des avantages et des inconvénients, notamment en termes de réhydratation et de récupération post-exercice. La durée et l’intensité des séances doivent également être modulées pour éviter l’hypoglycémie et les blessures. L'adaptation progressive et individualisée des programmes d’entraînement, en tenant compte des besoins spécifiques des athlètes, de leur état psychologique et de leur environnement social et culturel, est cruciale. Des stratégies de refroidissement corporel, de gestion de l’hydratation et de soutien psychologique sont recommandées pour atténuer les éventuels effets négatifs du jeûne.
Conclusion : Les recommandations pratiques décrites permettront d’optimiser la pratique sportive chez les athlètes jeûneurs pendant le mois du Ramadan.
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