Navigating Ramadan as an Athlete: Tips for Fuelling Your Body and Performance

Written by Jenaed Ruddock, Sports Dietitian at Nutrition & Co.

As an athlete, maintaining peak performance during Ramadan can be challenging, especially when fasting from dawn to dusk. However, with the right approach to nutrition and hydration, it is possible to stay strong, energized, and focused on your training and competition, even during this sacred month.

In this blog, I’ll be sharing practical tips on how to navigate the unique challenges of Ramadan while ensuring your body is fuelled and ready for the physical demands you face. Whether you’re training for a race, competing in a team sport, or just trying to maintain fitness during Ramadan, these tips will help you optimize your nutrition and recovery during this time.

Ramadan tips as an athlete

Why Talk to a Sports Dietitian in the lead up to Ramadan?

It’s important to understand that each athlete's needs are unique—what works for one person might not work for another, especially during fasting. As a registered sports dietitian,

we can help you create a personalized plan that ensures you meet your nutritional and performance goals without compromising your health or religious obligations. A dietitian can help you optimize your food choices around the fasting schedule, advise on meal timing, and address specific challenges you may face, such as maintaining energy levels, balancing hydration, and preventing injuries due to fatigue.

1. Plan Your Meals Around Your Training Schedule

One of the most important considerations during Ramadan is when to eat. Fasting from dawn until sunset limits the window for fueling your body, but with some planning, you can ensure your nutritional needs are met.

Before Fajr (pre-dawn meal)This is your last chance to consume food and fluids before the fasting period begins. Focus on a balanced meal that includes:

• Complex carbohydrates like whole grains, oats, and sweet potatoes, which provide slow-release energy throughout the day.

• Lean protein such as eggs, Greek yogurt, or a plant-based source like lentils or tofu, which helps repair muscles after workouts.

• Healthy fats such as avocado, nuts, and seeds, which support sustained energy.

• Fruits and vegetables, which help with hydration and provide essential vitamins and minerals.

A meal like oatmeal with chia seeds, nuts, and berries, or a whole-grain wrap with eggs and avocado, can set you up for success.

After Iftar (post-sunset meal)After breaking your fast, it’s crucial to refuel with a combination of fast-digesting carbohydrates to replenish glycogen stores and protein for muscle repair.

• Carbohydrates like dates, fruit, and white rice will help replenish your energy stores.

• Protein-rich foods like grilled chicken, fish, or tofu will support muscle recovery and help prevent muscle breakdown.

• Hydration is also a priority at this time, as you’ve been fasting for many hours. Drink water, coconut water, or electrolyte drinks to restore fluid balance.

A post-Iftar meal might include grilled salmon with quinoa and a large mixed salad, followed by a smoothie made with protein powder, milk, and some berries.

2. Stay Hydrated—But Do It Smartly

One of the biggest challenges of fasting during Ramadan is staying hydrated. Dehydration can affect your performance, concentration, and overall well-being. Here are a few tips:

• Drink water consistently after Iftar and before Fajr. Aim for around 2-3 liters of water, but spread it throughout the evening. Avoid chugging large amounts all at once, which can be uncomfortable and inefficient.

• Include electrolyte-rich drinks after exercise or after Iftar to help restore sodium, potassium, and magnesium levels. Coconut water, homemade electrolyte drinks, or sports drinks with minimal sugar are great options.

• Hydrating foods can also help. Incorporate water-rich foods like cucumbers, watermelon, and oranges into your meals.

3. Modify Your Training Schedule

During Ramadan, it’s important to adapt your training schedule to your fasting hours. Here are a few strategies that can help you keep training without burning out:

• Train after Iftar: If your goal is to maintain or improve performance, training after Iftar or a few hours before Suhoor can be more effective, as you’ll be fully hydrated and fueled.

• Focus on light intensity workouts: If you must train during the day, keep the intensity lower to avoid feeling too fatigued. Opt for low-impact activities such as swimming, yoga, or walking.

• Don’t neglect recovery: After workouts, prioritize sleep, stretching, and proper nutrition to support muscle repair and recovery.

4. Manage Sleep and Recovery

Getting adequate sleep during Ramadan can be a challenge due to altered eating and prayer times. Sleep is essential for muscle recovery and overall performance. Try these tips to maintain energy levels:

• Prioritize naps: If possible, take short naps during the day to make up for any lost sleep at night.

• Maintain a consistent sleep schedule: Try to go to bed after Isha prayer and wake up for Suhoor at a regular time. Aim for 7-8 hours of sleep each night, if possible.

5. Be Flexible and Listen to Your Body

Ramadan is a time of spiritual reflection and devotion, but it’s also important to listen to your body and adapt as needed. There will be days when you feel stronger, and others when you need to rest more. Stay flexible and adjust your training and nutrition as necessary.

Ramadan is a time of both physical and spiritual discipline, and as an athlete, it’s important to balance these aspects with your performance goals. By planning your nutrition around fasting times, staying hydrated, modifying your workouts, and prioritizing recovery, you can maintain your athletic performance without compromising your health or religious commitments.

If you’re struggling to navigate the challenges of Ramadan as an athlete, or if you need guidance on meal planning and training strategies, speaking with a registered sports dietitian can make a world of difference. A dietitian can provide personalized recommendations based on your specific sport, goals, and fasting schedule, ensuring that you’re able to perform at your best during this important time.

About the Author: Jenaed Ruddock, Sports Dietitian

Jenaed Ruddock is a registered sports dietitian at Nutrition & Co. With years of experience working with athletes of all levels, Jenaed specializes in helping individuals optimize their nutrition to enhance performance, recovery, and overall well-being. If you need tailored nutrition advice during Ramadan or at any time of the year, feel free to reach out to Jenaed and the team for expert guidance.

Sports Dietitian - Jenaed Ruddock