Ramadan is observed by Muslims worldwide as a month of fasting to commemorate the first revelation of the Quran to Muhammad according to Islamic belief. How can athletes best perform during Ramadan and times of fasting?
Ramadan is fasting from dawn to sunset. The pre-dawn meal is called the suhur, while the meal at sunset that breaks the fast is the iftar. It is common for Muslim athletes to take the month off training/competition during Ramadan, (@khabib_nurmagomedov UFC champ, announced he would need to take time off training for Ramadan).
Let’s talk about nutrition while fasting for religious purposes!
1️⃣ lets make this religious fast as healthy as we can by extending it from 12 to 16hrs daily, leaving an 8 hour eating window each night.
2️⃣ Treat ‘Iftar’ as breakfast and ‘suhur’ as dinner. ( Eg. Treat breaking the fast as your breakfast and get out for a training session rather than going to bed).
3️⃣ swap it all around for the month, like a shift worker! Depending on your personal situation and personal dedication, use your fasting period as your sleeping time, allowing you to continue to train and fuel yourself without limitations through the night and resting during the fast.
4️⃣ Drink more water and eat higher protein meals.