Nutrition and Performance in Sport
|Chapter 4. Nutrition and specific sport populations
Topic 17. Ramadan
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:
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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.
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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.
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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.
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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):
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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).
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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.
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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.
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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:
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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.
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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.
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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.
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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
At the end of the day, the risks of injury and fainting are increased.
1. During the fast
Reduce your energy expenditure
5› Favour low-intensity activities that are performed sitting or lying down (nap, reading, office/school activities, etc.)
6› Adapt your training:
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reduce the intensity and duration of training sessions
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favour training in the morning (2 to 3 hours after the beginning of the fast "Shour")
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avoid training at the end of the day
› In the winter, protect yourself from the cold. Avoid whole-body cryotherapy
Monitor your hydration and wear appropriate clothes
7► All seasons except summer
8› Avoid activities which cause sweating (sauna, steam room)
9► During the summer
10› Avoid exposing yourself to sunlight
11› Keep yourself cool during the day by taking showers or going swimming
12› During the training session, wear:
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light-coloured, loose and lightweight clothes (fabrics which allowing sweat evaporation)
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a lightweight cap of a light colour
Monitor your weight regularly (and your fat mass percentage)
13› 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
14› To determine your water loss for a particular day, at the beginning and at the end of the fast
15› Drink at least the equivalent of the weight you lost during the day
16› Drink regularly, in little sips
Ensure you are recovering your energy
17› Preferably schedule intense training sessions for after the breaking of the fast
18› Remember to chew your food well and take your time when eating
› Make sure you are well hydrated
19■ During the training session
› Have a sports drink (See Fact sheet No. 10 Hydration, p. 342)
20■ Meals
21(See Fact sheet No. 1 Energy recovery, p. 235)
Optimize your sleep
22See Fact sheet No. 12 Sleep and alertness, p. 371
23› Avoid going to bed late, even though family meals encourage you to stay up
24› Limit your intake of any food you have trouble digesting (based on your personal tolerance)
3. Meals
Fast breaking (Iftar)
25› Focus on rehydration
26› To avoid digestive problems after a long fast:
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drink in small sips
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eat small amounts
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limit how many pulses you eat based on your personal tolerance
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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.
27Serves 2
28Preparation time: 45 minutes
29Cooking time: 50 minutes
Difficulty:
30Marinade
31■ 6 g paprika
32■ 10 g ground cumin
33■ 2 g ground ginger
34■ 6 g chopped garlic
35■ 20 g olive oil
36■ 50 g water
37■ 15 g red wine vinegar
38■ 10 g tomato purée
39■ 15 g chopped parsley
40■ 20 g chopped coriander
41■ Salt, pepper
42Fish
43■ 200 g skinned monkfish fillet
44■ 60 g peeled shrimp tails
45■ 100 g washed squids
46■ Salt, pepper
47Vegetables
48■ 100 g carrots
49■ 200 g potatoes
50■ 100 g courgettes
51■ 20 g red bell peppers
52■ 20 g green bell peppers
53■ Half a preserved lemon chopped into small pieces
54■ 10 g green olives
55■ 200 g chicken stock
56■ Coriander leaves for decoration
57Over a low heat, heat the olive oil and fry the garlic.
58Add the water, spices, vinegar, tomato purée. Remove from the heat and then add the chopped herbs.
59Peel and chop the vegetables.
60Cut the fish into strips and marinate the fish and vegetables separately for 30 minutes.
61In 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.
62Add the seasoned fish strips, and the rest of the marinated with the olives.
63Continue cooking for 20 minutes.
64Serve in a deep plate decorated with coriander leaves.
65Chef’s note
66This 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.
67This 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.)
68Nutritional analysis per person
Energy (Cal) |
Carbs (g) |
357 |
27 |
Lipids (g) |
Protein (g) |
13 |
36 |
Pinapple, lemongrass, and cardamom juice
Photo credit: Thibaut Ruggeri.
69For 4 glasses
70Preparation time: 10 minutes
Difficulty:
71Ingredients
72■ 800 g pinapple
73■ 6 lemongrass stems
74■ Juice of one lime
75■ 3 cardamom seeds
76Peel the pinapple and cut it in half, and then cut each half into two again.
77Remove the core and cut the segments in two again. Set aside four pieces.
78Wash the lemongrass stems. Chop two of the stems and set the others aside.
79Bruise the cardamom seeds.
80Put all the ingredients together in a blender, add the lemon juice and blitz for 1 minute until smooth.
81Strain the mixture.
82Pour the juice into glasses.
83Decorate with a piece of pinapple and a lemongrass stem.
84Chef’s note
85You 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.
86Nutritional analysis per person
Energy (Cal) |
Carbs (g) |
104 |
25 |
Lipids (g) |
Protein (g) |
0 |
1 |
© INSEP-Éditions, 2015