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

The holy month of Ramadan is a significant period for Muslims, characterized by communal gatherings and spiritual experiences. Muslim athletes must continue their training and participate in competitions while observing the fast, which presents specific challenges.

This narrative review explores how to help athletes, and their support team optimize training programs and competition participation during Ramadan, based on scientific knowledge.

Ramadan fasting involves total abstinence from food and liquids during daylight hours, with nocturnal refeeding. This unique pattern can lead to hypohydration, particularly in athletes engaged in prolonged physical exertion in hot environments. In Muslim majority countries, sports activities are often rescheduled to accommodate fasting, whereas in countries with Muslim minorities, competitions typically proceed without consideration of Ramadan. This increases the risk of hypohydration and sleep disturbances for fasting athletes. Training schedules can be adjusted in four ways: just before Iftar, at night after Iftar, early in the morning after Suhoor, or by combining multiple sessions throughout the day. Each option presents its own advantages and disadvantages, particularly concerning rehydration and post-exercise recovery. The duration and intensity of sessions must also be modulated to prevent hypoglycemia and the risk of muscle injuries. Gradual and individualized adjustments to training programs, considering the specific needs of athletes, their psychological status and social and cultural environments, are crucial. Strategies for body cooling, hydration management, and psychological support are recommended to mitigate the eventual adverse effects of fasting.

The described practical recommendations will allow optimizing sport participation during Ramadan for the fasting athletes.