Training and competing during Ramadan - Practical recommendations for athletes and coaches

Area of Science:

• Sports Science
• Nutrition Science
• Islamic Studies

Background:

• Ramadan fasting presents unique challenges for Muslim athletes balancing spiritual observance with training and competition.
• Abstinence from food and liquids during daylight hours can lead to hypohydration and sleep disturbances, especially in hot climates.

Purpose of the Study:

• To provide evidence-based strategies for optimizing athletic performance and participation during Ramadan.
• To guide athletes and support teams in managing training and competition schedules effectively.

Main Methods:

• This study conducted a narrative review of scientific literature.
• Key considerations included training adjustments, hydration, nutrition, and recovery strategies.

Main Results:

• Training schedules can be modified (pre-Iftar, post-Iftar, pre-Suhoor, or combined sessions) with varying impacts on rehydration and recovery.
• Modulating training duration and intensity is crucial to prevent hypoglycemia and muscle injuries.
• Individualized adjustments, body cooling, hydration management, and psychological support are recommended.

Conclusions:

• Implementing practical, individualized recommendations can optimize sport participation for fasting athletes during Ramadan.
• This approach helps mitigate adverse effects and supports continued athletic endeavors.