Women's Football Hub

Ramadan and sports performance

By Jasmin Keller Head of Sports Therapy VfB Stuttgart

WHAT IS RAMADAN?
Ramadan is the 9th month of the Islamic lunar year, lasting 29 or 30 days, during which Muslims worldwide abstain from food, drink, and other consumables between dawn and sunset. This period serves as a time for spiritual purification, self-discipline, and reflection on personal values. The daily fast is broken with Iftar, the communal evening meal after sunset. To start the day, Muslims consume a pre-dawn meal called Suhoor, which is essential to provide the body with sufficient energy and hydration for the upcoming fasting hours.

For football players, this period presents unique challenges, especially regarding its impact on physical performance. Implementing the right strategies is crucial to maintaining both performance and recovery during Ramadan.

CHALLENGES FOR ATHLETES

– Disrupted circadian rhythms, leading to lower energy levels.
– Altered sleep patterns, affecting recovery and performance.
– Lower blood sugar levels, due to fasting, impacting training and concentration.
– Dehydration due to restricted fluid intake throughout the day.
– Increased risk of injury caused by fatigue and reduced recovery.

HOW CAN FOOTBALL PLAYERS OPTIMIZE THEIR PERFORMANCE DURING RAMADAN?

THE 3 T’s OF SPORTS NUTRITION DURING FASTING

– Timing – Plan meals strategically, prioritizing hydration and essential nutrients.
– Type – Choose complex carbohydrates, lean proteins, and healthy fats to ensure sustained energy levels.
– Total – Ensure adequate calorie and nutrient intake to maintain overall performance.

HYDRATION

One of the biggest challenges during Ramadan is the limited fluid intake. Dehydration can lead to fatigue, dizziness, muscle cramps, and reduced performance. Therefore, it is essential to consume sufficient fluids, 2 to 4 liters during the permitted eating and drinking periods.

A recommended strategy is to drink regularly between Iftar and Suhoor while incorporating water-rich foods such as cucumbers, watermelon, or soups. Additionally, caffeine-containing beverages should be avoided as they have a diuretic effect. Electrolyte-rich drinks can also help balance hydration levels and support recovery.

To make this information more accessible and visually engaging, we have created a scientific infographic summarizing key facts. This infographic is designed to help football players and coaches better understand and implement these strategies.

Whether you’re an athlete, coach, parent, or sports professional, an open and informed approach is key to balancing faith and sport. Let’s share strategies to make Ramadan both meaningful and high-performing!