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FAST: Your Brief Ramadan Nutrition Guide

Published On: March 7, 2025

March is Nutrition Month in Canada. The Canadian Sport Centre Manitoba Nutrition team has put together a variety of resources, including this blog from Rabaa Soussi, Practicum Nutritionist, and reviewed by Jorie Janzen, Director of Sport Dietetics, and Janelle Vincent, Sport Dietitian.

The information in this blog is also available as a one page pdf that you can view or download here.

FAST: Your Brief Ramadan Nutrition Guide

F – FOCUS on Suhoor for Lasting Energy

Suhoor* is your chance to fuel up for the day ahead.

Prioritize:

  • Fiber-rich carbs– Oats, whole wheat bread, quinoa, sweet potatoes for steady fuel
  • Proteins – Eggs, Greek yogurt, tofu, and chicken for muscle building & repair
  • Healthy fats – Avocados, nuts, chia seeds for feeling fuller longer
  • Hydration – Water, herbal teas, and hydrating fruits (watermelon, oranges) for replacing fluid losses 

Example: whole wheat toast + scrambled eggs + avocado + water

A – ADAPT your Training

Discuss with your coach and dietitian how to time your workout to perform at your best during your fast. 

  • Pre-Iftar* – Your performance will likely decrease after a long day of fasting. Plan for a lower intensity workout.
  • After Iftar* – Since there are more opportunities to fuel, hydrate, and recover, you can keep to your usual training schedule.
  • After Suhoor* – You will go into your training session well fueled and hydrated, however, there will be no opportunity to refuel after, so training intensity and volume may need to be adjusted.

S – STRATEGIZE Iftar for Optimal Recovery

Iftar* is your time to replace fuel and fluid lost during the fasting period, with carbs and proteins:

Best Choices:

  • Quick carbs: Dates, fruit, and smoothies for an immediate energy boost
  • Lean protein: Chicken, fish, tofu, lentils for muscle repair
  • Balanced plate: Whole grains, vegetables, protein and healthy fats

Example: Iftar* Meal: 2 dates + roasted veggies + quinoa + chicken vegetable soup + grilled salmon

Pre-Bed Recovery Snack, is another opportunity to refuel, and help muscle repair and recovery overnight: Greek yogurt with fruits and honey or a smoothie

Hydration Strategy:

  • Drink water consistently between Iftar* and Suhoor* (1-2 cups per hour – drink every 15 minutes)
  • Include electrolyte drinks (sports drink, electrolyte tabs)
  • Limit caffeine and energy drinks to avoid dehydration.

T – Time Your Meals & Plan Ahead

 A structured plan can help you maintain performance throughout Ramadan. Here’s a scenario:

  • Iftar*: Replenish with easily digested carbs (crackers, white bread, cereals/cereal bars, fruit), protein, and hydrate!
  • Before Tarawih*: Light meal/snack to sustain energy. Keep hydrating!
  • Late Night or Pre-Bed: Recovery meal or snack with a small meal or snack. You guessed it, hydrate!
  • Suhoor*: Hydrate, have a balanced meal, for sustained energy during the fast.

Definitions: 
*Suhoor: Meal eaten before sunrise. Dictated by dawn prayer time (last meal before fast starts). 
*Iftar: Meal eaten at sunset to break the fast. Dictated by sunset prayer time. 
*Tarawih: Prayer after the 5th prayer of the day, typically 1 – 2 hours after iftar, performed at the mosque

CSCM has additional Ramadan resources available here.

If you are a CSCM athlete or coach who would like more information about Ramadan and Sport Nutrition, please contact your CSCM Sport Dietitian.