Ramadan and Its Impact on Observing Professional Athletes

What Is Ramadan 🌙  ?

Ramadan is the ninth month of the Islamic lunar calendar and is an important religious observance for those of the Muslim faith. During this month, Muslims fast from dawn (Fajr) until sunset (Maghrib), abstaining from food, drink (including water), and other physical needs. The fast is broken with an evening meal called Iftar, and the pre-dawn meal is called Suhoor Ramadan lasts for 29 or 30 days, depending on the lunar cycle.

The month is not only about fasting but also emphasizes:

• Spiritual reflection and self-discipline

• Increased prayer and devotion

• Charity and acts of kindness

Impact on Observant Professional Athletes

Fasting during Ramadan presents unique challenges and adaptations for soccer players, as it influences physical performance, recovery, and nutrition. Here’s a breakdown of the potential impacts:

1. Physical Performance Considerations

Dehydration and Fatigue:

• Fasting players can become dehydrated during daytime matches or training, which may affect endurance, muscle function, and recovery.

• Soccer is an intense sport with high aerobic demands, and lack of fluid intake can reduce stamina and increase the risk of muscle cramps or fatigue.

Reduced Glycogen Stores:

• With limited eating windows, players may struggle to replenish glycogen stores, reducing energy levels.

• This can lead to slower recovery between training sessions or matches.

Circadian Rhythm and Sleep Disruption:

• Changes in sleep patterns due to late-night prayers (Taraweeh) and Suhoor meals can affect sleep quality and quantity.

• Sleep deprivation may impair reaction times, decision-making, and overall cognitive function on the field.

2. Nutritional Strategies for Athletes

To minimize performance decline, professional soccer players observing Ramadan typically follow specialized nutrition plans and hydration strategies:

• Pre-Dawn Meal (Suhoor):

  • High-carb, moderate-protein meal for sustained energy (e.g., oatmeal, eggs, fruit).

  • Electrolyte-rich fluids (e.g., coconut water) to maintain hydration.

• Evening Meal (Iftar):

  • Quick-absorbing carbs (e.g., dates, fruits) to rapidly restore energy levels.

  • Protein sources (chicken, fish) for muscle recovery.

  • Electrolyte replenishment through water or sports drinks.

• Hydration Prioritization:

  • Players often increase fluid intake between Iftar and Suhoor to counteract daytime dehydration.

  • Sports dietitians often recommend electrolyte-rich fluids and avoiding caffeine, which can promote dehydration.

3. Training Modifications

To accommodate fasting players, training schedules may be adjusted:

• Evening training sessions: Scheduled after Iftar to allow for proper hydration and energy levels.

• Lower-intensity morning sessions: When sessions are held before Iftar, the intensity is often reduced to prevent fatigue and injury.

• Tapering close to match days: To prevent overexertion and preserve energy stores.

4. Match-Day Performance

Professional teams with fasting players often make tactical and logistical adjustments:

• Pre-match hydration strategies: Players consume fluid-rich meals before kickoff.

• Substitution considerations: Coaches may adjust playing minutes of fasting players to avoid energy depletion.

• Iftar during matches: When matches occur during Iftar, players are sometimes allowed to break their fast on the sideline with water and dates. This has been seen in leagues around the world, like the Premier League and Serie A, where referees allow short hydration breaks at sunset.

5. Psychological and Mental Factors

• Spiritual and Mental Boost: For many Muslim players, Ramadan offers a sense of spiritual motivation and discipline, which can enhance focus and mental resilience.

• Increased fatigue and mood changes: Sleep deprivation and low blood sugar can affect mood, focus, and decision-making on the field.

✅ Key Takeaways for Athletes During Ramadan

• Hydration and nutrition strategies are crucial to minimize performance decline.

• Training adjustments (lower intensity or evening sessions) can reduce fatigue and injury risk.

• Mental resilience and spiritual motivation can enhance focus and performance.

Special thanks to the other healthcare providers and muslim athletes I’ve had the pleasure to work with in recent years who have taught me about this religious observance and provided much of this advice. As an outsider looking in, it has been important for me to learn how to better serve these individuals in their athletic pursuits!

References:

• The Impact of Ramadan Observance on Athletic Performance (2012). Nutrients. Retrieved from: https://www.mdpi.com/2072-6643/4/6/491

• The effects of Ramadan fasting on various physiological and biochemical parameters on Muslim soccer players (2025). Apunts Sports Medicine. Retrieved from: https://www.sciencedirect.com/science/article/pii/S266650692400035X

- Thanks for reading and keep looking for more posts in the future on other ‘hot topics’ in the world of Physiotherapy and Physical Rehabilitation!