Ramadan Information for Athletes and Coaches

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.

Every year, Muslims around the world welcome the holy month of Ramadan, a time for spiritual reflection, prayer, charity, and sacrifice. The main practice during Ramadan is fasting, where healthy adult Muslims do not eat, drink, or take medications from before sunrise until sunset. For athletes, this can affect their performance, training, and recovery, creating both challenges and opportunities.

Introduction to Ramadan and Fasting

Ramadan is the sacred 9th month in the Islamic lunar year, where fasting (from dawn to sunset) is observed. Athletes who fast experience changes in eating, hydration, and sleep patterns, which can influence training and performance. Fasting durations vary by geographic location and time of the year, lasting anywhere from 10 to 21+ hours. Meals include Suhoor (pre-dawn) and Iftar (post-sunset), often rich in fried and sugary foods, which can impact body composition and energy levels.

Definitions: 

• Fast/Fasting is the act of abstaining from eating and drinks and other physical needs from before dawn to after sunset (Maghrib, 4th prayer of the day).
• Iftar: Meal eaten at sunset to break the fast. Dictated by sunset/Maghrib 4th prayer of the day.
• Tarawih: Prayer after the 5th prayer of the day. It happens exclusively in Ramadan. Usually 1 – 2 hours after Iftar, and could last up to 1.5 hours. It is performed at the mosque. 
• Suhoor: Meal eaten before dawn. Dictated by dawn/Fajr 1st prayer of the day. (last meal before fast starts)

Challenges for Athletes: 

Fasting during Ramadan presents several physiological challenges for athletes, particularly regarding hydration, energy levels, and recovery. These challenges may include:

Sleep

Ramadan disrupts sleep:

• Many athletes take a mid-day naps before Iftar to compensate for reduced nighttime sleep.
• It is common for individuals to stay awake until Suhoor, leading to disrupted sleep.
• Sleep quality tends to deteriorate as Ramadan progresses due to irregular sleep-wake cycles.

Nutrition

Due to the long hours of fasting, athletes may experience dehydration and depleted energy stores, which can affect performance and recovery

Training

Athletes may need to adapt their training schedules to better align with fasting periods. For example, moving training sessions to after Iftar to help mitigate the effects of fasting on performance.

Recommendations for Athletes: 

Coaches and athletes should focus on strategic fueling, hydration, and sleep optimization to sustain performance. While Ramadan fasting presents unique challenges, proper planning allows athletes to train and compete effectively without major setbacks.

Sleep

Sleep is key for recovery:

• Prioritize sleep before midnight to maximize deep sleep.
• Take strategic naps (20-30 minutes) during the day to improve alertness.
• Maintain a dark, quiet sleep environment and avoid screens before bedtime.
• Engage in relaxation techniques like meditation to improve sleep quality.

Training

• Coaches should recognize that fasting athletes may experience sleep deprivation and adjust training loads accordingly.
• Scheduling training sessions at optimal times (post-Iftar or before Suhoor) can help reduce fatigue.

Competition

• If an event (practice/training/competition) occurs during Ramadan, athletes should increase carbohydrate intake in the days leading up to competition.
• Monitor hydration (urine color checks) to ensure athletes start competition well-hydrated.

Nutrition 

• Suhoor: Athletes should consume a balanced meal rich in complex carbohydrates (carbohydrates high in fibre, such as whole grain products, fruit and vegetables, beans and lentils)  and proteins (dairy, eggs, poultry, meat, beans, lentils) to fuel their bodies for the day ahead. Proper hydration at Suhoor is also important, athletes should space out hydration before, and during Suhoor.
• Iftar: Athletes should break their fast with a small, easily digestible meal consisting of simple carbohydrates and fluids (Dates or dried fruit with milk and water). This can be followed by a larger, more balanced meal that includes complex carbohydrates and proteins to support recovery.
• Pre-bedtime snack: Complex carbohydrates with proteins and a small amount of healthy fats (nuts, seeds) can help sustain energy levels.
• Caffeine/Stimulants: Reducing caffeine intake is recommended to improve sleep quality and avoid the effect it has on reducing hydration levels, which can further lead to dehydration. Athletes should avoid energy drinks and large amounts of coffee/tea, and should hydrate continuously through the eating window (period between Iftar and Suhoor).

Takeaways:

Prioritize Sleep: 

• Aim for at least 7 hours of total sleep, nap if needed.

Nutrition: 

• Distribute carbohydrate and protein intake evenly across the eating window.
• Include proteins and complex carbs at Suhoor to sustain energy.

Stay hydrated:

• Drink ~2-3 liters of water between Iftar and Suhoor.
• Use electrolytes to maintain hydration status.

Adjust Training:

• High-intensity sessions should be done post-Iftar to minimize performance decrease.
• Low-intensity technical work can be scheduled before Iftar.

Plan competition:

• Energy stores should always be fully loaded before competition. Increase carbohydrate intake leading up to the competition.
• Monitor hydration and use supplements wisely to support performance.

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.