To maintain athletic performance during Ramadan, it is necessary to strategically adapt one's training and nutrition around fasting periods.

noli's read

Practicing sports while fasting is a widely documented subject in sports science literature. Meta-analyses (notably published in 'Sports Medicine') confirm that while fasting can induce increased fatigue and a decrease in maximal intensity, adaptation is possible. It is scientifically recognized that adjusting the volume and scheduling of sessions (favoring times close to breaking the fast or early in the morning if the intensity is low) helps limit muscle catabolism. The idea that nutrition must be optimized during eating windows (rehydration and protein intake) is supported by observational studies on athletes observing Ramadan. Conversely, the risk of dehydration is often underestimated and constitutes the primary limiting factor, more so than the lack of energy itself. The advice is therefore solid, although each individual must test their own metabolic tolerance, as scientific evidence highlights significant interindividual variability.

the sources

1. 1Hackett D, Hagstrom AD 2017
2. 2Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM 2016