Evidence-Informed Ramadan Nutrition, Hydration, Sleep and Training Strategies for Physically Active Adults: A Practical Guide

By Montassar Tabben

Expert reviewers: Karim Chamari, Abdul Rashid Aziz, and Helmi Ben Saad

1. Introduction

During Ramadan, healthy adult Muslims abstain from food and fluid from dawn to sunset. The pre‑dawn meal is called Suhoor (also written Sahur), and the sunset meal that breaks the fast is called Iftar. Because intake is confined to an evening–night window, athletes and recreationally active people may face challenges with fuel availability, hydration, and sleep scheduling. This document is written as a scientific-style tips guide: it summarizes the evidence and translates it into clear, practical recommendations.

2. Evidence base and scope

Recommendations prioritize the Aspetar clinical guidelines for Ramadan fasting and exercise in healthy individuals and are supported by peer‑reviewed studies on macronutrient needs, hydration, sleep, and training timing. Guidance for people with chronic disease (e.g., diabetes, renal disease) shall follow medical advice and condition‑specific Ramadan guidelines.

Table 1. Daily intake targets commonly used for athletes training during Ramadan

 Note: targets adapted from Aspetar clinical guidelines.^[1]

3.Practical recommendations

3.1 Building the Ramadan plate: carbohydrates, protein, and healthy fats

Carbohydrates support training quality by replenishing muscle glycogen. General sports‑nutrition frameworks scale daily carbohydrate needs with training load (e.g., lower on light days and higher on very intense or endurance days). During Ramadan, the Aspetar clinical guidelines propose a practical target of 6–10 g/kg/day for athletes who plan to exercise, taken during the non‑fasting window.^[1]

Across training intensities, commonly used targets range from ~3–5 g/kg/day for low‑intensity activity up to ~8–12 g/kg/day for very high training loads. When rapid recovery is needed (e.g., two sessions within 8–12 hours), post‑exercise carbohydrate of ~1.0–1.2 g/kg/hour (up to ~1.5 g/kg/hour) in repeated doses can maximize glycogen resynthesis.^[6]

Glycaemic index (GI) at Suhoor should be individualized. While diabetes‑focused Ramadan guidance often emphasizes complex, lower‑GI carbohydrates for glycaemic control, evidence in exercising men suggests that a low‑GI Suhoor did not improve endurance performance performed ~12 hours later, and Aspetar guidelines advise that Suhoor should also contain high‑GI carbohydrates when training will occur later in the day to support carbohydrate availability.^[1][2][3]

Protein supports muscle repair and helps preserve lean mass when meal frequency is reduced. A daily intake in the range of ~1.2–1.7 g/kg/day is a common baseline for athletes during Ramadan, with higher intakes potentially useful during energy deficit. Distribute protein across Iftar, a post‑training meal/snack (if applicable), and Suhoor.^[1]

Pre‑sleep protein can be a useful tactic when evening training has been performed. Slow‑digesting proteins such as casein form a gel in the stomach, slowing gastric emptying and amino‑acid release. In controlled studies, ~40–48 g casein (dairy products, e.g. Greek yogurt, cheese) ingested ~30 minutes before sleep increased overnight plasma amino‑acid concentrations/availability and supported overnight muscle protein synthesis.^[4]

Do not omit lipids (dietary fat). The Aspetar guidelines recommend fat contribute ~20–35% of daily energy. Fats are energy‑dense, support absorption of fat‑soluble vitamins, and can improve meal satisfaction. Prioritize unsaturated fats (olive oil, nuts, seeds, avocado, oily fish) and keep very high‑fat meals away from training sessions, especially if they cause gastrointestinal discomfort.^[1]

Practical tips:

• Define your day by training load: increase carbohydrate on hard training days; emphasize protein (and overall energy adequacy) on lighter/recovery days.
• If you train in the late afternoon before Iftar, consider including some higher‑GI carbohydrate at Suhoor (alongside fiber and protein) to support later‑day training tolerance; if you have diabetes, prioritize medically advised carbohydrate choices.
• Include a pre‑sleep protein option (e.g., milk, yogurt/labneh, or a casein‑rich snack) when evening training has been performed and energy/protein targets are hard to meet.
   

3.2 Hydration and electrolytes across the non‑fasting window

Plain water and electrolyte‑containing fluids are not competing “types” of hydration; rather, electrolytes are minerals (especially sodium) added to water or foods that help regulate fluid balance. Aspetar guidelines recommend frequent, small fluid doses between Iftar and Suhoor (about 200 mL every 30 minutes), and suggest adding osmotically active agents such as sodium salts to improve fluid retention and reduce excessive urine losses.^[1]

Large, rapid “water loading” at Suhoor may be poorly tolerated and can increase urine output; spreading intake across the evening is more reliable. For those who exercise, total fluid intake during the non‑fasting window often needs to be higher than usual; a practical benchmark suggested by Aspetar is at least 3–4 L between Iftar and Suhoor, with the goal of keeping hypohydration below ~2% of body mass.^[1]

Sodium is a double‑edged sword: very salty foods at Suhoor can increase thirst during the fasting hours, but moderate sodium paired with adequate evening fluids can help “hold on” to the fluid you drink. Individualize sodium intake for medical conditions such as hypertension, kidney disease, or heart disease.^[1]

Practical tips:

• Use a simple schedule: ~200 mL every 30 minutes from Iftar until close to sleep, then again after waking for Suhoor (as tolerated).
• Include soups, fruit, and vegetables to add fluid and electrolytes; consider an electrolyte drink after sweaty training sessions.
• Limit coffee/tea, especially close to sleep; Aspetar advises these may increase fluid excretion and can disrupt sleep.
   

3.3 Iftar structure and common pitfalls (the “Iftar overload”)

Breaking the fast with a very large, rapidly eaten meal—especially one dominated by fried foods and refined sugars—can produce pronounced post‑meal sleepiness. Evidence suggests that eating vegetables/protein before carbohydrates can reduce post‑prandial glucose and insulin excursions.^[5]

A practical, culturally aligned pattern is to break the fast with water and a small portion of dates, pause briefly (e.g., for prayer), then consume the main meal. When discussing this tradition in written materials, it is appropriate to mention the Prophet Muhammad (peace be upon him) when referring to Prophetic guidance.

If sweets are desired, consider timing them after an evening workout and keeping portions modest; pairing sweets with a protein‑ or fiber‑containing food can slow absorption and improve satiety.

Practical tips:

• Start with water + a small starter (e.g., 1–3 dates and/or soup), then move to the main meal.
• Build the main plate around vegetables, lean protein, carbohydrate, and healthy fats (Section 3.1).
• Aim for a slower eating pace: fullness signals lag behind intake.
   

3.4 Training during fasting hours: what is safe and what to avoid

Low‑to‑moderate intensity activity (walking, mobility work, easy cycling) is generally more tolerable during fasting. Higher intensity work increases heat strain and dehydration risk; when training is scheduled before Iftar, Aspetar recommends keeping the total session duration to about 60–75 minutes (including warm‑up and cool‑down) to reduce hypoglycemia risk and late‑session performance decline.^[1]

Studies comparing training before versus after Iftar suggest that performance outcomes can be similar in some settings, but post‑Iftar high‑intensity or resistance sessions may be more favorable for hydration and fueling. A recent resistance‑training trial reported more favorable strength and hormonal responses when training after Iftar compared with pre‑Iftar training.^[7][8]

If you prefer to train before Iftar, choose lower intensity and finish close to sunset so that fluids and food can be replenished very quickly. If you train after Iftar, allow time for initial digestion (often 1–3 hours depending on meal size) and consider a light, easily digested snack before training if needed.^[1]
 

3.5 Strength vs cardio: timing priorities

Strength training (moderate‑to‑heavy lifting) is generally better tolerated after Iftar when fluid and carbohydrate are available. Lower‑intensity aerobic work can be placed before Iftar if heat stress is manageable and the session is kept modest.^[1][8]

Recovery is often the limiting factor during Ramadan because sleep and hydration patterns change. Rather than assuming fasting itself “slows recovery,” plan proactively: reduce weekly volume (sets, total minutes) during the first week, lengthen rest periods when needed, and use training load monitoring (e.g. sRPE Rating of perceived‑exertion) to adjust load day‑to‑day.^[1]
 

3.6 Professional vs recreational athletes: managing the recovery gap

Professional athletes often have flexibility to shift training into the night and add daytime naps. During Ramadan, daytime naps of ~30–45 minutes have been associated with improved afternoon performance in some athletic tests.^[9]

Recreational athletes may have less schedule control. The Aspetar guidelines summarize evidence that sleep duration tends to decrease during Ramadan by about 60–88 minutes per day in some athlete groups, and objective assessments in some populations have reported marked reductions in total sleep time during Ramadan.^[1][11]

When a full night’s sleep is difficult, aim for consistent bed/wake timing plus a planned daytime nap during a midday/early‑afternoon break (rather than a “lunch break”). Short naps (~20–40 minutes) can help preserve vigilance and neurobehavioral performance.^[1][9]
 

3.7 The “Majlis trap”: social eating, sitting time, and sugar‑sweetened beverages

Social gatherings can unintentionally drive excess intake of fried snacks, sweets, and sugary drinks. Sugar‑sweetened beverages (SSBs) are drinks with added sugars (e.g., sweetened juices, soft drinks, sweetened teas); high intake is associated with adverse cardiometabolic outcomes in observational research.^[12]

Reduce the “sit all night” effect by building light movement into the gathering (standing, stretching, short walks). Choose lower‑sugar drink options (e.g., water, sparkling water, unsweetened herbal tea).

Practical tips:

• Bring to the gathering a shared plate that includes fruit, cut vegetables, nuts, and yogurt‑based dips.
• If you drink tea/coffee, reduce added sugar and avoid caffeine close to bedtime to protect sleep.
• Use smaller plates and pause between servings.
   

3.8 Sleep during Ramadan: protecting recovery with phased sleep and naps

Ramadan commonly shifts bedtimes later and introduces pre‑dawn waking for Suhoor, which can fragment sleep. The Aspetar guidelines summarize data showing an average sleep reduction of roughly ~60 minutes per day during Ramadan in some athletes, and recommend planned naps to compensate.^[1]

A practical approach is ‘phased’ sleep: prioritize a protected core sleep period at night and add a short early‑afternoon nap. For most people, a 20–45 minute nap improves alertness with less risk of sleep inertia; on rest days (non‑training days), a longer nap (up to ~90 minutes) may be tolerated if it does not delay nighttime sleep onset.^[9][10]

Limit bright screens before bed. Blue‑wavelength light (~460 nm) suppresses melatonin and can delay circadian timing; reducing evening blue‑light exposure (or using filters) can support faster sleep onset.^[13]

Practical tips:

• Keep Suhoor as close to dawn as practical to reduce unnecessary wake time earlier in the night (Aspetar recommendation).
• Create a dark, cool sleep environment for both nighttime sleep and daytime naps.
• If you must use screens, reduce brightness and use blue‑light filtering in the hour before bed.
   

3.9 Mental wellbeing, focus, and mood: what the evidence does (and doesn’t) show

Cognitive and mood responses to Ramadan fasting vary. Reviews of intermittent fasting and Ramadan fasting suggest effects on cognition can be neutral or context‑dependent, influenced by sleep, hydration, training load, and individual tolerance.^[14]

Biomarkers such as brain‑derived neurotrophic factor (BDNF) have shown mixed responses in human fasting studies. One four‑week dawn‑to‑sunset fasting trial reported reduced circulating BDNF, whereas other work reports no change or increases; therefore, claims that fasting reliably ‘boosts brain performance’ are not consistently supported.^[15][16]

Hydration status is a key modifiable driver of perceived fatigue and physiological stress. Aspetar recommends maintaining hypohydration below ~2% body mass, particularly for those exercising.^[1]

Mindfulness and breathing practices can help manage irritability and stress. Evidence for short mindfulness programs lowering cortisol exists in non‑fasting populations; Ramadan‑specific trials are limited, so present these techniques as general tools rather than fasting‑specific effects.^[17]

When describing irritability, avoid assuming hypoglycaemia in healthy people. In most healthy adults, clinically meaningful low blood glucose is not consistently reported during Ramadan; irritability is more plausibly related to hunger, caffeine/tobacco withdrawal, sleep restriction, and daily stressors. People with diabetes are a separate, higher‑risk group, consult your physician.^[1][2]
 

3.10 Oral health: what to say confidently (and what to defer)

Dates bring rapidly available carbohydrate plus minerals, and many people use them to break the fast. Some studies have examined salivary pH responses after date consumption, but dental guidance was not a core part of the Aspetar Ramadan guidelines. For clinical or sport‑dentistry advice (especially for athletes with high snack frequency), consult an appropriate dental professional (e.g., Aspetar Dentistry).^[18][19]

Practical, low‑risk messaging: after consuming sticky carbohydrate foods (including dates), rinse/brush with water; maintain at least twice‑daily brushing and flossing; and avoid combining dates with additional syrups/sugary drinks that increase total sugar exposure.
 

4. Conclusion

Ramadan fasting does not require choosing between training and health, but it does require planning and discipline. The most reliable performance supports are: (1) meeting daily energy and macronutrient targets within the non‑fasting window, including carbohydrates, protein, and healthy fats; (2) structured rehydration with adequate electrolytes; and (3) protecting sleep through consistent scheduling and naps. Training should be individualized, with higher intensities preferably placed after Iftar when possible.

References

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2. International Diabetes Federation (IDF). Diabetes and Ramadan (DaR): Practical Guidelines. Brussels: IDF; 2024.
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