Nutritional strategies for fasting athletes during Ramadan

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.

The recommendations are based on scientific evidence, including systematic reviews, meta-analyses, umbrella reviews, as well as narrative reviews and expert consensus.

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.

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.