5 Nutritional Strategies to Optimize Overall Fitness during Ramadan

Ramadan is a holy month for our Muslims community, whereby they fast from sunrise to sunset. Fasting is a spiritual obligation that promotes self-discipline, patience, and empathy for the less fortunate. 

However, for Muslim fitness enthusiasts, Ramadan can pose a challenge as it coincides with their exercise schedules. Fasting can potentially have an impact on their performance, energy levels, and recovery.

Good nutrition is crucial for sports performance. By planning meals strategically, Muslim fitness enthusiasts can maximize their energy levels during the fasting period.

Here are five nutritional tips that can help optimize performance during fasting:

1. Consume complex carbohydrates during sahur

   Complex carbohydrates, like whole grains, fruits, and vegetables, are great sources of sustained energy for the body. Eating these foods during the pre-dawn meal (sahur) can help to provide energy throughout the day, as the food is slowly digested. They also replenish the glycogen stores in the body that get depleted during fasting.
   

2. Include lean protein in sahur

   Protein is important for maintaining and repairing muscles, especially for those who work out regularly. During sahur, aim to include protein sources such as lean meats, fish, eggs, and dairy in your meal. These are high-quality protein sources that provide all the essential amino acids your body needs. Consuming protein during sahur can help to reduce muscle breakdown during the day and support muscle repair and growth.

3. Stay hydrated during non-fasting hours

   Dehydration can affect your fitness performance and is a health risk during Ramadan fasting. Be sure to drink plenty of plain water and other hydrating fluids like isotonic sports drinks or coconut water during non-fasting hours to replace lost fluids and minerals especially if you plan to continue working out during these periods. This will help you maintain energy levels and avoid fatigue. Avoid diuretic drinks that can increase urine output, like caffeine and tea. Check your hydration status by monitoring the color and quantity of your urine first thing in the morning. A concentrated and minimal quantity of urine is an indication that you are most likely dehydrated.
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4. Consume a balanced iftar meal

   The evening meal (iftar) is the main meal of the day during Ramadan and should focus on rehydrating and replenishing nutrients lost during the day. Make sure your meal includes an adequate amount of carbohydrates, protein, and healthy fats to replenish muscle glycogen stores and support muscle recovery. Healthy fats are a type of nutrient that plays a crucial role in maintaining good health. They are found in a variety of foods, including nuts, seeds, avocados, fatty fish, olive oil, and coconut oil.
   Besides replenishing lost nutrients, the iftar meal during Ramadan should also include hydrating foods to help the body rehydrate after a long day of fasting. Soups, fruits, and vegetables are excellent sources of hydration. In addition, dates which hold significance during Ramadan are highly nutritious and provide a good source of quick energy due to their high carbohydrate content; making them an ideal food to break the fast.

5. Avoid overeating during iftar

   To optimize sports performance, it is important to consume the right amount of nutrients during iftar without overeating, which can lead to discomfort and negatively affect fitness. To maintain a balanced meal with appropriate portions, use the Malaysian Healthy Plate Model, which follows the ‘quarter-quarter-half’ method. 

Image adopted from: Panduan Pinggan Sihat Malaysia, MOH

By following the Malaysian Healthy Plate model, you can create balanced, complete meals as well as avoid overeating, which can impact your sports performance negatively. 

In addition to that, it is also advisable to eat slowly and take breaks during the meal to avoid stomach discomfort. For easy-to-digest nutrition, you can try sports gels, gel-based carbohydrates, sports bars, and sports drinks. These options provide compact nutrition that is easy to consume and digest.

Here are some dietary suggestions from us to you for a 1-day meal plan that includes sahur, iftar, and snacks. 

Sample Meal Plans

1. Sahur Meal
   

2. Iftar Main Meal & Snack
   

Note from DOC2US

As we discuss the importance of optimizing nutrition and meal planning during this month, we at DOC2US want to take a moment to wish our Muslim brothers and sisters a happy and blessed Ramadan!

It is important to understand that proper nutrition varies for each individual based on factors such as their unique physiology, exercise routine, and fitness goals. Therefore, it's best to seek personalized dietary advice from a dietitian or nutritionist to optimize your overall health, fitness, and performance during this holy month.

To consult with a dietitian/nutritionist online, simply scan the QR code below and book your appointment today!

* This service will be provided until 5th May 2023. 
 

This article is written by Zoe Ong (DOC2US) & Cara Yew (DOC2US),
reviewed by Ashwini Nair, MB BCh BAO​ (DOC2US)​

Reference:

1. Louise Burke. Fasting and recovery from exercise. Br J Sports Med. 2010;44:502-508
2. R J Maughan. Fasting and sport:an introduction. Br J Sports Med. 2010 June;44:473-475
3. Malaysian Dietitians’ Association.Get the most out of your training this ramadhan. Available from: https://www.dietitians.org.my/articles/get-the-most-out-of-your-training-this-ramadhan 
4. Haseeb R, Irfan A. Nutrition for the (Ramadan) fasted athlete; optimising food and fluids intake for fast breaking time (iftar). Br J Sports Med. 2022 April 2. Available from: https://blogs.bmj.com/bjsm/2022/04/02/nutrition-for-the-ramadan-fasted-athlete-optimising-food-and-fluids-intake-for-fast-breaking-time-iftar/

Written by

Zoe Ong (DOC2US) & Cara Yew (DOC2US)