WIN Media, Makassar, 23/2/2026 – Entering the second week of Ramadan, the biggest challenge for students who are still attending school or participating in learning activities at home is maintaining their stamina.
Feelings of weakness, drowsiness, and difficulty concentrating are often the main complaints. In fact, the spirit of learning must be maintained so that academic achievement does not decline.
Ahmad Arfah, a Teacher at MAN 1 Makassar, revealed that the main key for students to stay fit during fasting lies in the right diet during sahur (pre-dawn meal) and iftar (breaking the fast). “I often see students who look lethargic in class while fasting. When asked, it turns out they only eat instant noodles or drink sweet tea for sahur. That’s not enough energy for the next 12-14 hours,” he told.
Here is a guide to balanced nutrition recommended by Ahmad Arfah so that students stay energetic and focused on learning during Ramadan:
1. Prioritize Complex Carbohydrates at Sahur
Ahmad Arfah emphasizes the importance of choosing long-lasting energy sources. “Replace white rice with brown rice, whole wheat bread, or oatmeal. Complex carbohydrates are digested more slowly, so energy is released gradually and students don’t get weak quickly,” explained the teacher, who is also active in guiding the school health unit (UKS). He also suggests consuming dates because they contain natural sugars that quickly restore energy.
2. Fulfill Protein and Fiber Needs
Protein plays an important role in maintaining muscle mass and providing a longer feeling of fullness. “Make sure there are side dishes like eggs, chicken, fish, or tofu in the sahur menu. Don’t forget fiber from vegetables and fruits to aid digestion and maintain immunity,” added Ahmad. He gave examples of practical menus like chicken soup with carrots and potatoes, or stir-fried green beans with eggs.
3. Drastically Limit Sugar and Caffeine
Sweet drinks and coffee are often mainstays during sahur, but Ahmad warns of their dangers. “Simple sugars do provide quick energy, but they also run out quickly, causing weakness afterward. Caffeine is a diuretic that actually triggers frequent urination and dehydration. Replace them with at least 2-3 glasses of water during sahur and increase consumption of water-rich fruits like watermelon or melon,” he advised.
4. Control Portions When Breaking the Fast, Don’t Binge Eat Immediately
The moment of breaking the fast is often greeted by eating a large meal all at once, which actually causes bloating and drowsiness after Maghrib prayer. “Follow the Sunnah: break the fast with dates and water, then pray Maghrib. After that, have a light snack like kolak (sweet dessert) or soup. The main meal can be eaten after Tarawih prayer so that energy for night prayers remains optimal,” said Arfah. He emphasized the importance of drinking water gradually until imsak (time to start fasting) arrives.
Ahmad Arfah advises parents to play an active role in preparing healthy sahur and iftar menus. “Student achievement at school is also determined by their nutritional intake. Ramadan is not an excuse to learn while feeling weak. With balanced nutrition, students can remain active, achieve, and carry out their worship smoothly,” he concluded.
Jangan Sampai Lemas! Ini Panduan Gizi Seimbang untuk Siswa agar Tetap Bugar Belajar saat Puasa
WIN Media, Makassar, 23/2/2026 – Memasuki pekan kedua Ramadan, tantangan terbesar bagi siswa yang tetap bersekolah atau mengikuti kegiatan belajar di rumah adalah menjaga stamina tubuh.
Rasa lemas, mengantuk, dan sulit berkonsentrasi sering menjadi keluhan utama. Padahal, semangat belajar harus tetap dijaga agar prestasi tidak merosot.
Ahmad Arfah, Guru MAN 1 Makassar, mengungkapkan bahwa kunci utama agar siswa tetap bugar selama berpuasa terletak pada pola makan yang tepat saat sahur dan berbuka. “Saya sering melihat siswa yang terlihat lesu di kelas saat puasa. Setelah ditanya, ternyata mereka hanya makan mi instan atau minum teh manis saat sahur. Itu tidak cukup untuk energi 12-14 jam ke depan,” ujarnya.
Berikut panduan gizi seimbang yang disarankan Ahmad Arfah agar siswa tetap bertenaga dan fokus belajar selama Ramadan:
1. Prioritas Karbohidrat Kompleks saat Sahur
Ahmad Arfah menekankan pentingnya memilih sumber energi yang tahan lama. “Ganti nasi putih dengan nasi merah, roti gandum, atau oatmeal. Karbohidrat kompleks dicerna lebih lambat, sehingga energi dilepaskan secara bertahap dan siswa tidak cepat lemas,” jelas guru yang juga aktif dalam pembinaan UKS ini. Ia juga menyarankan untuk mengonsumsi kurma karena mengandung gula alami yang cepat memulihkan energi.
2. Penuhi Kebutuhan Protein dan Serat
Protein berperan penting dalam menjaga massa otot dan memberikan rasa kenyang lebih lama. “Pastikan ada lauk seperti telur, ayam, ikan, atau tempe di menu sahur. Jangan lupa serat dari sayur dan buah untuk melancarkan pencernaan dan menjaga imunitas,” tambah Arfah. Ia mencontohkan menu praktis seperti sup ayam dengan wortel dan kentang, atau tumis buncis dengan telur.
3. Batasi Gula dan Kafein secara Drastis
Minuman manis dan kopi sering dijadikan andalan saat sahur, namun Ahmad mengingatkan bahayanya. “Gula sederhana memang memberi energi cepat, tapi juga cepat habis, bikin lemas setelahnya. Kafein bersifat diuretik yang justru memicu sering buang air kecil dan dehidrasi. Ganti dengan air putih minimal 2-3 gelas saat sahur dan perbanyak buah yang mengandung air seperti semangka atau melon,” sarannya.
4. Atur Porsi Makan saat Berbuka, Jangan Langsung Kalap
Momen berbuka sering disambut dengan makan besar sekaligus, yang justru membuat perut begah dan mengantuk setelah salat Magrib. “Ikuti sunnah: buka dengan kurma dan air putih, lalu salat Magrib. Setelah itu baru makan ringan seperti kolak atau sup. Makan besar bisa dilakukan setelah salat Tarawih agar energi untuk ibadah malam tetap optimal,” kata Ahmad. Ia menekankan pentingnya minum air putih secara bertahap hingga waktu imsak tiba.
Ahmad Arfah berpesan agar orang tua turut berperan aktif dalam menyiapkan menu sahur dan berbuka yang sehat. “Prestasi siswa di sekolah juga ditentukan oleh asupan gizinya. Ramadan bukan alasan untuk belajar lemas. Dengan gizi seimbang, siswa bisa tetap aktif, berprestasi, dan ibadahnya lancar,” tutupnya.