Topic 17. Ramadan
p. 431-441
Texte intégral
Questions and answers
Key points
■ It appears obvious that fasting can impede the implementation of good practices in sports nutrition, especially in terms of the key points of what should be eaten before, during and after exercise.
■ Some athletes who fast can modify the timing, duration and intensity of their workout sessions to take full advantage of the nutritional opportunities available over the 24 hours.
■ Only exercise sessions taking place two to three hours after the end of the fast will be in line with the rehydration/eating cycle the athlete should respect before, during and after any exercise. However, it is also important to sleep.
■ The athlete can easily check that their hydration plan adequately compensates for any water lost during training by checking their weight, and the colour and amount of urine produced, especially in the morning.
Is sporting performance significantly modified during Ramadan?
1There does not seem to be any definitive answer to this question. This lack of consensus is probably because the conditions in which ramadan is implemented, and the nutritional requirements related to sports, can vary between individuals. The duration of the fast, as well as the environmental conditions in which it is practised varies between hemispheres and between countries. What is certain is that fasting can impede the implementation of good practices in sports nutrition, especially with regard to the key points of what should be eaten before, during and after exercise. This can affect both performance during training sessions and recovery in preparation for future sessions. Thus, performance can vary because of effects carried over from one day to the next. Because of this, each athlete must implement a food and training strategy based on advice from experienced professionals.
What is the most efficient way to train during Ramadan?
2Ideally, athletes should eat and drink before, during and after training or performing in a competition. Some athletes who fast can modify the timing, duration and intensity of their workout sessions to better avail of the nutritional opportunities presenting themselves during the 24 hours. However, in some cases, it may be impossible to modify the timing of training or a competition. The following recommendations should be taken into account in these cases:
The duration and intensity of exercise must be adapted in line with the athlete's nutritional status, hydration and with the weather conditions, such as heat and humidity.
Morning sessions can benefit from any intake of liquids and food before dawn, but energy and water recovery will probably be incomplete as no other opportunity to drink or eat will be available until sundown.
Sessions planned to terminate just before iftar (the meal breaking the fast) will allow the athlete to eat as part of recovery. Recovery will continue during the night.
Only training sessions taking place two to three hours after the end of the fast can respect the rehydration/eating cycle that athletes should adhere to before, during and after any exercise. However, it is also important to get enough sleep.
How should hydration be dealt with?
3Water requirements are specific to each athlete and depend, in particular, on the extent of losses due to sweating during the physical effort. The Ramadan fast does not modify basic water requirements, unless the athlete changes their type of effort and the duration of their exercises. The challenge is, rather, to compensate for all the water lost between sunset and dawn. To do this, it is preferable to follow a hydration plan rather than to rely on thirst alone. The athlete can easily determine whether their hydration plan is sufficient to balance their losses by checking body weight, and monitoring the colour and amount of urine produced, especially in the morning (urine should be clear and of a normal volume):
Any weight loss following exercise corresponds to water losses that must be compensated for. Because water is also lost through other means, a volume of liquid corresponding to 150% of the weight lost should be consumed (thus, drinking 1.5 l balances a weight loss of 1 kg).
You must also think about replacing lost salt when rehydrating. This can be done either by drinking rehydration solutions specifically designed for athletes, or by drinking and eating at the same time (most food contains salt). This will help your body to retain water.
Even if it is difficult to combine with the need to sleep, it is better to divide your fluid intake instead of drinking a large amount all in one go, as this strategy helps to reduce unnecessary losses through urination.
Strategies to reduce sweating should also be used. For example, avoid senseless exposure to heat or sun. In addition, consider using “cooling vests”, cold baths, fans, etc. during and after the effort, especially if you are performing in a hot atmosphere.
What is the best way to eat when breaking the fast?
4Two meals are important during Ramadan. The first one (iftar or ftour) can be composed of traditional dishes, but must be adapted in terms of quantities and quality to the athlete’s needs, especially with regard to carbohydrates and proteins. The last meal (sahur or shour) should be eaten as close to dawn as possible and must prepare the athlete for that day’s sporting objectives. Once again, even though general recommendations can be made, they should be adapted for each athlete:
Carbohydrate requirements vary depending on the energy requirements of your training programme. The shour meal must be rich in carbohydrates, especially if you need to replenish your energy stores after a competition or training. High-quality proteins are also necessary for recovering after resistance (or bodybuilding) sessions and must be part of the ftour meal or snack.
Fortunately, most traditional dishes served at ftour are good sources of carbohydrates (like figs) and high-quality proteins (e.g. milk). When the exercise is planned just before ftour, these dishes can be consumed as post-exercise recovery snacks, and may be followed by another training session and another meal.
You should take advantage of the possibility of drinking and eating during exercise performed after sunset. This will enhance your performance during training and will also contribute to achieving your nutritional goals. Sports foods, such as energy gels, drinks and bars, are nutritious concentrates which are easy to ingest in these situations.
Finally, the shour meal also constitutes an interesting source of lipids, carbohydrates and proteins that can be used to replenish energy stores and favour recovery and metabolism before dawn in preparation for the following day.
Practical applications
5At the end of the day, the risks of injury and fainting are increased.
1. During the fast
Reduce your energy expenditure
6› Favour low-intensity activities that are performed sitting or lying down (nap, reading, office/school activities, etc.)
7› Adapt your training:
reduce the intensity and duration of training sessions
favour training in the morning (2 to 3 hours after the beginning of the fast "Shour")
avoid training at the end of the day
8› In the winter, protect yourself from the cold. Avoid whole-body cryotherapy
Monitor your hydration and wear appropriate clothes
9► All seasons except summer
10› Avoid activities which cause sweating (sauna, steam room)
11► During the summer
12› Avoid exposing yourself to sunlight
13› Keep yourself cool during the day by taking showers or going swimming
14› During the training session, wear:
light-coloured, loose and lightweight clothes (fabrics which allowing sweat evaporation)
a lightweight cap of a light colour
Monitor your weight regularly (and your fat mass percentage)
15› Weigh yourself in the same conditions and make sure your weight remains stable. For example: at the end of the fast

2. At the breaking of the fast
Compensate for water losses
16› To determine your water loss for a particular day, at the beginning and at the end of the fast

17› Drink at least the equivalent of the weight you lost during the day

18› Drink regularly, in little sips

Ensure you are recovering your energy
19› Preferably schedule intense training sessions for after the breaking of the fast

20› Remember to chew your food well and take your time when eating
21› Make sure you are well hydrated
22■ During the training session
23› Have a sports drink (See Fact sheet No. 10 Hydration, p. 342)
24■ Meals
25(See Fact sheet No. 1 Energy recovery, p. 235)

Optimize your sleep
26See Fact sheet No. 12 Sleep and alertness, p. 371
27› Avoid going to bed late, even though family meals encourage you to stay up
28› Limit your intake of any food you have trouble digesting (based on your personal tolerance)

3. Meals
Fast breaking (Iftar)
29› Focus on rehydration

30› To avoid digestive problems after a long fast:
drink in small sips
eat small amounts
limit how many pulses you eat based on your personal tolerance
limit fatty foods and very sweet food

Main meal (Isha)

Last meal before the start of the fast (Shour)

Recipe
Fish casserole with mild spices

Photo credit: Thibaut Ruggeri.

31Serves 2
32Preparation time: 45 minutes
33Cooking time: 50 minutes
34Difficulty:
35Marinade
36■ 6 g paprika
37■ 10 g ground cumin
38■ 2 g ground ginger
39■ 6 g chopped garlic
40■ 20 g olive oil
41■ 50 g water
42■ 15 g red wine vinegar
43■ 10 g tomato purée
44■ 15 g chopped parsley
45■ 20 g chopped coriander
46■ Salt, pepper
47Fish
48■ 200 g skinned monkfish fillet
49■ 60 g peeled shrimp tails
50■ 100 g washed squids
51■ Salt, pepper
52Vegetables
53■ 100 g carrots
54■ 200 g potatoes
55■ 100 g courgettes
56■ 20 g red bell peppers
57■ 20 g green bell peppers
58■ Half a preserved lemon chopped into small pieces
59■ 10 g green olives
60■ 200 g chicken stock
61■ Coriander leaves for decoration
62Over a low heat, heat the olive oil and fry the garlic.
63Add the water, spices, vinegar, tomato purée. Remove from the heat and then add the chopped herbs.
64Peel and chop the vegetables.
65Cut the fish into strips and marinate the fish and vegetables separately for 30 minutes.
66In a heavy-based saucepan, pre-cook the marinated vegetables and the bits of preserved lemon with the chicken stock for half an hour, covered with a lid.
67Add the seasoned fish strips, and the rest of the marinated with the olives.
68Continue cooking for 20 minutes.
69Serve in a deep plate decorated with coriander leaves.
70Chef’s note
71This complete meal is appropriate as a main dish. It is rich in proteins and antioxidant vitamins: it covers one and a half times the DRI for vitamin A, 40% for vitamin E, and two-thirds for vitamin C. The stock is ideal to ensure rehydration. The fibres provided by the vegetables will facilitate digestion.
72This dish is not very rich in carbohydrates, and should thus be served with bread and a carbohydrates-rich starter/dessert (semolina with dried fruit, semolina cake, traditional muesli, baghrir, etc.)
73Nutritional analysis per person
Energy (Cal) | Carbs (g) |
357 | 27 |
Lipids (g) | Protein (g) |
13 | 36 |
Pinapple, lemongrass, and cardamom juice


Photo credit: Thibaut Ruggeri.
74For 4 glasses
75Preparation time: 10 minutes
76Difficulty:
77Ingredients
78■ 800 g pinapple
79■ 6 lemongrass stems
80■ Juice of one lime
81■ 3 cardamom seeds
82Peel the pinapple and cut it in half, and then cut each half into two again.
83Remove the core and cut the segments in two again. Set aside four pieces.
84Wash the lemongrass stems. Chop two of the stems and set the others aside.
85Bruise the cardamom seeds.
86Put all the ingredients together in a blender, add the lemon juice and blitz for 1 minute until smooth.
87Strain the mixture.
88Pour the juice into glasses.
89Decorate with a piece of pinapple and a lemongrass stem.
90Chef’s note
91You can drink this juice at fast breaking (Iftar). It will contribute to rehydration and to replenishing your energy stores thanks to the carbohydrates it contains. It is rich in vitamin C (one glass alone covers 40% of the DRI for this vitamin), and it also contains a beneficial amount of fibre.
92Nutritional analysis per person
Energy (Cal) | Carbs (g) |
104 | 25 |
Lipids (g) | Protein (g) |
0 | 1 |
Auteurs
-
Christophe Hausswirth
PhD. Research Department – French Institute of Sport, Expertise and Performance (INSEP), Paris
- Amélie Fosse
-
Axel Heulin
Sports Traumatology Centre, Puteaux, France
-
Yann Le Meur
PhD. Research Department – French Institute of Sport, Expertise and Performance (INSEP), Paris
-
Véronique Rousseau
Medical Department – French Institute of Sport, Expertise and Performance (INSEP), Paris
-
Eve Tiollier
PhD. Research Department – French Institute of Sport, Expertise and Performance (INSEP), Paris
- École Lenôtre
Le texte seul est utilisable sous licence Licence OpenEdition Books. Les autres éléments (illustrations, fichiers annexes importés) sont « Tous droits réservés », sauf mention contraire.
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