6 Fueling Tips for Ramadan Athletes

For athletes observing Ramadan, fasting from sunrise to sunset presents unique challenges for training, performance, and recovery. Without proper fueling and hydration, energy levels can drop, muscle recovery can slow, and performance can suffer. However, with strategic nutrition and training adjustments, you can maintain strength, endurance, and overall well-being during this sacred month.

Here are six key tips to help athletes stay fueled and perform their best during Ramadan.

1. Hydration is Key

Dehydration is one of the biggest concerns for fasting athletes. Limited fluid intake throughout the day can lead to fatigue, muscle cramps, and decreased performance. Prioritizing hydration during non-fasting hours is essential.

• Suhoor (Pre-Dawn Meal): Start your day well-hydrated. Aim for at least 16-20 ounces of water first thing in the morning and along with water consider coconut water or electrolyte-rich beverages to maintain fluid balance throughout the day.
• Iftar (Breaking Fast): Begin with water or an electrolyte drink to quickly replenish fluids lost throughout the day. 
• Drink water, milk, tea, juice, coconut water, or a sports drink with your meals and consider eating soup as one of your meals for additional hydration.

2. Focus on Balanced Meals

What you eat during Suhoor and Iftar plays a crucial role in sustaining energy and supporting balanced blood glucose levels that support focus, concentration and muscle contraction. It is important to be mindful of meals throughout the day to promote recovery after fasting.

Suhoor (Pre-Dawn Meal) Must-Haves:

• Complex Carbohydrates (whole grain oats, whole grain breads and pasta, brown rice) for slow-releasing energy
• Protein (eggs, lean meats, Greek yogurt) for muscle recovery & satiety
• Healthy Fats (avocado, nuts, seeds) for sustained energy
• Fiber-Rich Foods (fruits, vegetables, & whole grains) to aid digestion & energy stability

Iftar (Breaking Fast) Smart Choices:

• Start with water & dates to replenish fluids & provide quick energy
• Lean protein (chicken, fish, tofu) + complex carbs (quinoa, whole wheat bread)
• Vegetables & healthy fats to support digestion & overall health
• Avoid fried, overly salty, and processed foods—these can lead to dehydration and energy crashes.

3. Optimize Your Training Timing

During Ramadan, the timing of workouts is crucial for sustaining performance without risking dehydration or exhaustion.

Training Before Iftar (While Fasting):

• Best for low-intensity training (stretching, light cardio, mobility work)
• Stay mindful of fatigue levels & hydration status

Training After Iftar (Post-Fast):

• Ideal for higher-intensity workouts (strength training, sprints, HIIT)
• Your body has fuel & hydration available for better performance and recovery

Post-Workout Recovery Tip: If training after Iftar, consider a small snack post-workout (protein + carbs) to optimize muscle recovery before Suhoor.

4. Consider Supplements & Vitamins

Since fasting can limit nutrient intake, supplements can help maintain energy and recovery.

• Multivitamins – To prevent deficiencies
• Electrolytes (magnesium, potassium, sodium) – To prevent cramps & dehydration
• BCAAs (Branched-Chain Amino Acids) – To aid muscle recovery during fasting
• Vitamin D & Omega-3s – For immune support & inflammation control

Use code “WendiIrlbeck” to receive 15% off of Momentous supplements. 

Pro Tip: Consult with a NWW sports dietitian before adding supplements to your routine. Make sure your supplements are always third-party tested. Hear from coach Brenna to learn more!

5. Prioritize Recovery & Rest

Since sleep schedules may shift during Ramadan, athletes need to adjust their recovery strategies.

Tips for Better Recovery:

• Aim for 6-8 hours of quality sleep (naps can help)
• Incorporate mobility & stretching to reduce muscle stiffness
• Stay on top of hydration & nutrition for better muscle repair

6. Listen to Your Body & Adjust

Ramadan is a time for spiritual reflection, and it’s important to listen to your body’s signals.

If you notice:

• Extreme fatigue or dizziness → Reduce training intensity
• Increased muscle soreness or cramping → Increase hydration & electrolytes
• Unexpected weight loss → Ensure you’re eating enough during non-fasting hours

If needed, adjust your workouts, nutrition, and hydration to maintain performance safely.

With the right hydration, balanced nutrition, and smart training timing, athletes can successfully maintain their performance, health, and recovery throughout Ramadan.

Reference:

British Dietetic Association. Nutrition and Ramadan. British Dietetic Association. Published 2023. Accessed March 7, 2025. https://www.bda.uk.com/resource/nutrition-and-ramadan.html