Millions of Muslims celebrate Ramadan; with careful planning and by listening to your body, it is possible to balance fasting with exercise.
Every year, millions of Muslims around the world celebrate Ramadan, a holy month marked by daily fasting from dawn to sunset. Beyond abstaining from food and drink, this period represents introspection, discipline, spirituality and community.
But when Ramadan coincides with competitive seasons, demanding training schedules, or consistent sports routines, a key question arises: how do athletes, both amateur and professional, cope with fasting? Is it possible to maintain physical performance? What role does nutrition play during this month?
The answer is not unique, but it is clear: with planning, knowledge, and listening to the body, sport and Ramadan can coexist in balance.
Fasting during Ramadan involves abstaining from food and drink for several hours, which can directly affect three factors that are essential for athletic performance:
For an amateur athlete who trains several times a week, the challenge is to maintain consistency without compromising their health. For a professional, competitive pressure, official schedules and high-level performance also come into play.
However, Islam prioritises health. There are exemptions for people who are ill or whose physical condition may be compromised, but many athletes choose to continue fasting by adapting their routine.
Amateur athletes usually engage in physical activity for their well-being, health, or personal improvement. During Ramadan, most reduce the intensity of their workouts and adjust their schedules.
Common adjustments for amateurs:
Many amateur runners, amateur footballers and gym-goers agree that Ramadan teaches them to listen to their bodies more carefully. The goal is no longer to improve performance but to stay active without exhausting themselves.
The mental component is also strengthened. The discipline of fasting reinforces psychological resilience, which is very valuable in any sport.
The case of professionals is more complex. Footballers, athletes, boxers, and basketball players who compete in international leagues must deal with fixed schedules.
In elite competitions such as the UEFA Champions League or even the Olympic Games, some Muslim athletes have competed during Ramadan, demonstrating that high performance is compatible with fasting when there is adequate medical and nutritional planning.
Professional teams usually have nutritionists and physical trainers who adapt:
Some athletes train after iftar, others opt for highly controlled sessions before sunset. The key is to minimise muscle loss and prevent dehydration.
Eating during Ramadan is concentrated into two moments:
Suhur: sustained energy
It should include complex carbohydrates (oats, brown rice, wholemeal bread), quality proteins (eggs, yoghurt, legumes) and healthy fats. This combination allows energy to be released gradually throughout the day.
It is also essential to stay well hydrated before the fast begins.
Iftar: smart recovery
Iftar should not begin with a heavy meal. Islamic tradition recommends breaking the fast with water and dates, a practice with notable nutritional benefits.
Dates occupy a special place during Ramadan. Following prophetic tradition, fasting is broken with this fruit before the main meal. But beyond religious symbolism, dates are nutritionally strategic for athletes.
Benefits of dates:
After many hours without food, the body needs to recover energy quickly and efficiently. Dates raise blood sugar levels without causing sudden spikes if consumed in moderation.
Dehydration is the greatest risk for those who exercise during Ramadan, especially in hot climates.
Between iftar and suhoor, it is recommended to:
Professionals often calculate their water intake based on estimated loss during training, something that amateurs can more easily adapt by listening to their thirst and watching for signs of fatigue.
One of the most common mistakes made by amateur athletes is trying to maintain the same intensity as the rest of the year. The body is functioning in a different context, and demanding maximum performance can lead to injuries or drops in blood pressure.
During this month, it is recommended to:
For both amateurs and professionals, Ramadan strengthens mental resilience. The self-control involved in fasting carries over into the sporting arena:
Many athletes emphasise that Ramadan helps them reconnect with the essence of their sport, reminding them that sport is not just about performance, but also about balance and personal growth.
It is important to emphasise that Islam allows for exceptions for those whose health may be compromised. If an athlete suffers from frequent dizziness, severe dehydration or medical risk, they must prioritise their well-being.
Consultation with healthcare professionals is especially recommended for high-performance athletes.
Ultimately, Ramadan teaches us that strength does not always lie in running faster or lifting more weight, but in knowing how to adapt. And in that learning process, body and spirit advance together. In this balance, dates occupy a key place as a traditional and functional food, facilitating energy recovery after fasting.
“El Monaguillo” date paste is a natural and versatile product that has become a healthy sweetener and an excellent alternative to refined sugars.
At El Monaguillo, we believe in what’s natural and authentic. That’s why we dry tomatoes traditionally, transforming them into a flavorful, nutrient-rich ingredient packed with healthy properties.
