Sports Nutrition for Athletes During Ramadan: Optimizing Performance While Fasting

Ramadan is a month of fasting observed by millions of Muslims worldwide. Athletes who fast during Ramadan must carefully manage their nutrition, hydration, and training schedules to maintain performance levels. This guide provides evidence-based sports nutrition strategies to help athletes optimize their diet and recovery while fasting.

During Ramadan, fasting individuals abstain from food and water from sunrise (Suhoor) to sunset (Iftar), which presents unique challenges for athletes:

• Reduced energy intake due to limited eating hours.

• Dehydration risks, especially in hot climates.

• Disruptions in sleep cycles, affecting recovery and performance.

The pre-dawn meal (Suhoor) is crucial for sustaining energy and hydration throughout the day.

Key Recommendations:

1. Slow-digesting carbohydrates: Whole grains, oats, and quinoa help maintain blood glucose levels longer.

2. Healthy fats: Nuts, seeds, and avocados provide sustained energy.

3. Lean protein sources: Eggs, yogurt, and fish support muscle preservation or a Vegan based protein source

4. Hydration: 750ml of water + electrolytes (e.g., coconut water or diluted sports drinks).

5. Avoid high-sodium foods, which can cause dehydration, like fast foods.

Dehydration is a major concern since fluid intake is restricted during fasting hours.

Hydration Plan

Iftar to Suhoor: Aim for 2.5- 3 liters of water spread across non-fasting hours.

Electrolytes: Include sodium, potassium, and magnesium to reduce cramping and fatigue.

Monitor urine color: Light yellow indicates proper hydration.

After sunset, athletes must focus on replenishing energy stores, rehydrating, and aiding muscle recovery.

Iftar Meal Plan

1. Break the fast with dates and water: Quickly replenishes glycogen stores.

2. Protein for muscle repair: Chicken, fish, or plant-based protein sources (e.g., lentils, chickpeas).

3. Complex carbohydrates: Brown rice, sweet potatoes, and whole-wheat bread provide sustained energy.

4. Healthy fats: Olive oil, nuts, and seeds support recovery.

5. Avoid heavy, greasy foods, which can slow digestion.

Since energy and hydration levels fluctuate, athletes should adjust training intensity and timing.

Training Timing Options

1. Before Iftar (Pre-Sunset Workout)

Low-intensity training (e.g., mobility work, light skill drills).

Short sessions (30- 45 minutes) to avoid excessive fatigue.

2. After Iftar (Post-Sunset Workout)

Strength and high-intensity training should be done 1- 2 hours after Iftar.

Allows for adequate fueling and hydration before exercise.

3. Before Suhoor (Early Morning Training)

Suitable for light workouts, stretching, or low-intensity cardio.

Practical Takeaways for Athletes Fasting During Ramadan:

Prioritize slow-digesting carbs and protein at Suhoor to maintain energy levels.

Hydrate strategically from Iftar to Suhoor to prevent dehydration.

Schedule training wisely to balance energy availability and recovery.

Focus on nutrient-dense foods to sustain performance.

References:

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Burke, L. M., & Deakin, V. (2015). Clinical sports nutrition (5th ed.). McGraw-Hill Education.

Maughan, R. J., Shirreffs, S. M., & Watson, P. (2007). Hydration and performance in sports. Journal of Sports Sciences, 25(Suppl 1), S29–S30. DOI: 10.1080/02640410701607239

Stellingwerff, T., Cox, G. R., & Heikura, I. A. (2021). Nutrition for endurance athletes: Periodized approach. European Journal of Sport Science, 21(3), 398–409. DOI: 10.1080/17461391.2021.1903094

Chaouachi, A., Leiper, J. B., Chtourou, H., Aziz, A. R., & Chamari, K. (2012). The effects of Ramadan intermittent fasting on athletic performance: Recommendations for training and competition. Journal of Sports Sciences, 30(Suppl 1), S53–S73. DOI: 10.1080/02640414.2012.698298

Peeling, P., Castell, L. M., Derave, W., de Hon, O., Burke, L. M., Stear, S. J., & Tipton, K. D. (2019). Nutrition and the elite athlete: Current insights and future directions. Journal of Sports Sciences, 37(24), 2655–2668. DOI: 10.1080/02640414.2019.1671813