Muslim athletes who are into endurance sports can train effectively during Ramadan without sacrificing health, energy, or fitness goals with the right adjustments and nutrition strategies
For Muslim athletes, the arrival of Ramadan brings with it a unique set of challenges. Observing a month of fasting from dawn to sunset requires a shift in not only daily routines but also training and nutrition.
Balancing physical performance while honoring the sacred fast can seem daunting, especially for those in demanding sports.
Yet, with the right nutritional strategies and thoughtful training adjustments, it is entirely possible to maintain peak performance and even thrive during this special time of the year.
National triathlete and SEA Games athlete Ahmad Arif Ibrahim shares with SportPlus.sg on The Athletes Voice podcast how he adapts both training and fueling strategies during the fasting month so as to maintain peak performance.
Arif shares: "During Ramadan period I have to make adjustments to my trainings as well as my diet. For trainings it revolves around the time that I can refuel, or supplement my body. So for the morning session, the latest time we can eat till is usually 5:20 or 5:30 to be safe. So I try to get my sessions done by 5am. So it involves waking up slightly earlier, going out at 3am or 4am to get that first session done, which is usually an easier session."
"For the evenings it depends on the session, if it's an easier session I can get it done at 6pm onwards, but if it's a hard session (like intervals) I would do it after I break fast. I'll eat two or three dates and some water to get that sugar boost in the bloodstream before I start."
"Once the session is done, I will start replenishing with rice, protein powder or anything else I can get my hands on."
How much protein powder should an athlete take for trainings during Ramadan?
Arif reflects: "How much protein powder I take would depend on the nature of my training for that day. If it's a hard day, I'll drink one before I start fasting, and one after I break fast. So it's really dependent on my energy expenditure for the day. On hard days my energy expenditure is significantly higher so I will take more on such days."
Just like Arif, other Muslim athletes who are into endurance sports can also train effectively during Ramadan without sacrificing health, energy, or fitness goals with the right adjustments and nutrition strategies.
The Ramadan Challenge: Fasting and Training
Ramadan is a time for spiritual reflection, self-discipline, and connection to the faith, but for athletes, it also means navigating the physical demands of fasting while maintaining a rigorous training schedule. The long hours of fasting, coupled with the need for rest and recovery, can make it hard to keep up with typical training regimens.
The key is to approach nutrition and hydration strategically during non-fasting hours—specifically between Iftar (breaking the fast) and Suhoor (pre-dawn meal). With thoughtful meal planning, careful hydration, and optimal training timing, athletes can perform at their best while staying true to the spirit of Ramadan.
Hydration: The Foundation of Energy
One of the most critical aspects of training during Ramadan is staying hydrated.
Dehydration can significantly impair performance, particularly in endurance activities or high-intensity workouts. During the fasting hours, it’s easy to become dehydrated, but proper hydration during non-fasting hours can make a world of difference.
Hydration Tips
Drink plenty of water: Aim for at least 3-4 liters of water between Iftar and Suhoor to maintain hydration levels. Consider incorporating electrolyte drinks to replenish lost minerals and prevent dehydration.
Eat water-rich foods: Include hydrating fruits and vegetables in your meals, such as cucumbers, watermelon, oranges, and tomatoes. These foods can boost hydration and support energy levels throughout the day.
Suhoor and Iftar: Balanced Meals for Fuel and Recovery
Meal timing and composition are critical for athletes during Ramadan. Your Suhoor meal should provide sustained energy for the day ahead, while Iftar should focus on rehydrating and replenishing nutrients after a long fast.
Suhoor (Pre-Dawn Meal)
Complex Carbohydrates: Start the day with slow-digesting, fiber-rich carbs that will provide lasting energy. Foods like oats, whole-grain bread, sweet potatoes, and brown rice are ideal choices.
Protein: Include a good source of protein to help maintain muscle mass throughout the day. Eggs, Greek yogurt, tofu, and chicken are great options.
Healthy Fats: Fats help provide long-lasting energy. Add avocados, nuts, seeds, or olive oil to your Suhoor meal.
Avoid sugary foods: While tempting, refined sugars can cause a rapid spike and subsequent crash in energy levels. Opt for whole, nutrient-dense foods instead.
Iftar (Breaking the Fast)
Rehydrate: Begin with water and a few dates—a traditional choice for breaking the fast, as they provide natural sugars, fiber, and electrolytes.
Lean Protein: After fasting, your body needs protein for muscle recovery and repair. Choose lean protein sources like chicken, fish, or plant-based options like lentils and chickpeas.
Complex Carbs: Replenish glycogen stores with whole grains like brown rice, quinoa, or whole wheat bread. Sweet potatoes are another excellent choice.
Vegetables: Include a variety of vegetables for fiber and micronutrients, such as spinach, broccoli, carrots, and zucchini.
Timing Your Training: Optimise Performance and Recovery
With fasting periods spanning from dawn to sunset, it’s essential to plan workouts around your meal and hydration windows. The timing of your training can greatly influence performance and recovery.
Best Times to Train During Ramadan
After Iftar (Post-Fasting): This is the best time to engage in intense training sessions. After you’ve rehydrated and refueled, your body will have the necessary energy to perform at a high level. Focus on strength training or high-intensity workouts after Iftar to maximize results.
Before Suhoor (Early Morning): If you prefer to train before the day begins, consider doing lighter, lower-intensity sessions (such as stretching, yoga, or light cardio) in the early morning. This can be a good option for athletes who want to maintain consistency without overtaxing their bodies.
Avoid Midday Workouts: Avoid training in the middle of the day when the body is both dehydrated and fasting. High-intensity exercise during this period can lead to fatigue and muscle breakdown.
Supplements: Filling Nutritional Gaps
During Ramadan, it can be challenging to get all the nutrients you need through food alone. Supplements can help fill in the gaps and ensure you're getting enough protein, vitamins, and minerals to support your training and recovery.
Supplements to Consider
Protein Powder: Whether whey or plant-based, protein powders can help you meet your protein goals, particularly after training or if you have limited time to eat a full meal.
Branched-Chain Amino Acids (BCAAs): BCAAs can help preserve muscle mass and improve recovery. Consider taking them post-training or during Suhoor to support muscle repair. Sports drinks such as 100PLUS PRO also contain added BCAAs that can help facilitate muscle repair.
Multivitamins: A daily multivitamin can help ensure you're getting essential micronutrients that may be lacking in your diet, especially since fasting limits the variety of foods consumed during the day.
Prioritise Recovery: Rest is Key
While training is important, rest and recovery are equally crucial, particularly during fasting. Adequate sleep and recovery time allow your body to repair and rebuild, so you can train effectively the next day.
Recovery Tips:
Sleep: Aim for 7-8 hours of sleep each night. Quality rest is essential to recover from workouts and maintain energy levels during fasting.
Active Recovery: On rest days or between intense workouts, consider light stretching, walking, or yoga to promote circulation and reduce muscle stiffness.
Listen to Your Body: Adjust as Needed
Training during Ramadan requires a higher level of self-awareness. If you feel fatigued or dehydrated, don’t push yourself too hard. It’s okay to adjust your training intensity or duration, especially if your body is showing signs of exhaustion or dehydration.
In Conclusion
Ramadan is a time for spiritual reflection, but for athletes, it can also be an opportunity to strengthen both body and mind. By optimising hydration, nutrition, training timing, and recovery, Muslim athletes can maintain peak performance while observing the fast. With the right approach, Ramadan doesn’t have to be a barrier to athletic success—rather, it can become a period of growth, balance, and resilience.
Embrace the challenge, nourish your body wisely, and let this Ramadan be a time to push beyond limits, both spiritually and athletically. #NutritionTips #FuelingDuringRamadan
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