Nutrition & Ramadan

Nutrition & Ramadan

Ramadan is the well-known month where millions of Muslims around the world dedicate themselves to prayer, self-reflection and fasting. It is a period of downtime, perhaps living a more sedentary life in order to fully and safely immerse oneself into the fasting phase. But how does it affect one’s well-being? Most importantly, what nutritional advice can support this process?

Ramadan involves fasting from sunrise to sunset and there are two key periods to understand: Suhoor, or the time just before commencing the fast where the focus is to provide enough energy for the day ahead and Iftar, the period when you break your fast focused on a nutritious meal. In general terms, fasting has significant physiological changes on the body affecting metabolism, hydration and energy levels.

The body shifts from using glucose (breakdown of carbohydrates) as its main energy source to fat stores. While this may promote fat metabolism it could lead to energy depletion, fatigue and slower reaction times if food intake is inadequate. Higher risk of muscle loss is also a factor thus making post-fasting protein intake critical. Lastly, dehydration risk is increased and could lead to muscle cramps, headaches or reduced concentration making fluid intake equally important. While the general population is able to cope through these changes adequately experiencing mild fatigue or hunger, elite athletes face greater challenges due to their physical demands such as training, gym workouts or match days possibly risking a performance decrease.
So how is targeted nutrition advice meant to help with Ramadan? By understanding the various attributes of food and fluid, their specific combination and timing of their ingestion. Carbohydrates can be slow-releasing and fast-releasing, mainly explaining how quickly the body can digest and use the nutrients depending on the needs. Thus prioritizing one over the other depending on whether the energy is needed to last (during the day) or quickly absorb it to replenish the body during Iftar. Similarly, whether the meal includes fibre or is low/high in fat content, protein intake includes carbohydrates or fluid intake includes electrolytes also influence the speed and quality of the replenishment.

Therefore, on a regular day at Suhoor, a player might consume a meal including slow-releasing carbohydrates high in fibre and fat, slow-releasing protein (dairy source and high in fat) and a fluid intake high in electrolytes. These steps are meant to provide long-lasting energy, maintain muscle/bone function and prevent drowsiness and hunger.

As football training might coincide with Iftar, the aim here would be to break the fast with fast-releasing protein (low in fat) while sipping on a carbohydrate-electrolyte drink throughout training. The main post-training meal would include fast-releasing carbohydrates low in fibre and fat, protein low in fat with a tendency towards starchy vs. non-starchy vegetables. The aim of Iftar recovery intake would be the speedy digestion to replenish the body from fasting, refuelling carbohydrate and protein stores as well as fluid/electrolytes balance. Lastly, it is recommended an extra protein (high in fat, dairy content) intake before sleep as it enhances muscle protein synthesis overnight.

A player within our international football athlete program is currently thriving through Ramadan. Following P3RFORM’s lead advice, here at NYSA we provide full support for our player when it comes to meal planning, training session design and adaptable gym workout schedule.