Nutritional strategies for fasting athletes during Ramadan

Abstract

Introduction: Ramadan fasting presents a unique challenge for athletes, requiring rigorous nutritional planning to balance sports performance and cultural practices. This report provides practical recommendations for nutritionists and physical trainers/fitness coaches, particularly for healthy athletes competing in predominantly non-Muslim countries. Methods: The recommendations are based on scientific evidence, including systematic reviews, meta-analyses, umbrella reviews, as well as narrative reviews and expert consensus. Results: For athletes training several hours after breaking the fast, it is recommended to consume two meals rich in low-glycaemic index carbohydrates (1.5 g/kg body mass per meal), composed of approximately 70% carbohydrates, between 1 and 4 hours pre-exercise. High-quality, low-fat protein sources (0.2 g/kg per meal) should be prioritized. Hydration is crucial, ensuring adequate intake of fluids and electrolytes during nighttime hours. When athletes break their fast during a competition or training session, heavy meals are not recommended. Instead, we recommend consuming carbohydrate gels (30-60 g/h) and energy drinks (6-8% carbohydrates), along with a snack containing 0.2 to 0.4 g/kg of proteins. Post-exercise, turmeric and cherry juice may support recovery. Conclusion: Nutritionists should consider individual needs, dietary preferences, and logistical constraints to develop effective and culturally respectful nutritional strategies for the athletes who fast during Ramadan.