SPORTS SCIENCE
Ramadan and
Football
– Written by Fuad Al Mudahka, Christopher Herrera and Abdulaziz Farooq, Qatar
Ramadan is a holy month for Muslims years. Over the next few years, Ramadan 270 million, representing 208 different
during which they observe intermittent will be observed in July and August (2013) countries. Although distributed widely,
fasting for approximately 30 days. The and will progress to June by 2016. This the concentration of Muslims is high in
practice of Ramadan fasting is obligatory period presents an additional challenge for countries where football is a popular sport,
for all healthy, adult Muslims and requires football players and all Muslim athletes such as in the Middle East and Africa. Given
each to abstain from food and fluid from living in the northern hemisphere, as longer the popularity of football among Muslims
sunrise to sunset. According to Muslims, summer days mean a longer fasting period. across the globe, Ramadan and football are
Ramadan fasting is regarded with high It is not uncommon for major sports closely linked. The present article is intended
importance as it is considered a spiritual competitions to be held during Ramadan.
act that increases God-consciousness Last year, the London 2012 Summer
and brings about personal improvement
through self-restraint. During Ramadan,
Olympic Games was held during the month
of Ramadan. Over the next few years, major
The 2014 FIFA
Muslims believe they are spiritually more international competitions will also overlap World Cup in
enlightened and rise up towards nobler with Ramadan (Figure 1). The FIFA World
acts that bring one closer to God. While the Cup 2014 in Brazil will be held from 12 Brazil and 2016
choice to fast is that of every individual,
for football players and other athletes,
June to 13 July and will coincide with the
month of Ramadan, which will start 28 June
UEFA European
the effects of Ramadan fasting on sports
performance needs to be considered.
2014. In 2016, the UEFA European Football
Championship, also known as the ‘Euro
Football
Ramadan is dictated by the Islamic cup’ in France, will coincide with 3 weeks of Championship
calendar, which follows a lunar cycle and Ramadan.
is shorter than the Gregorian calendar Importantly, it is estimated that 29% will coincide with
by 10 to 11 days. As a result, the month of
Ramadan shifts forward each year, through
of the world’s population are Muslim.
According to a FIFA report, Muslim
Ramadan
the seasons, and completes a cycle every 33 football fans are estimated to number
116
Sport 2013 2014 2015 2016
J F MAM J J A S O N D J F MAM J J A S O N D J F MAM J J A S O N D J F MAM J J A S O N D
Football
Cycling Tours
Handball
Multi-sports
Local Competitions
International Competitions
Key
Local and International Competitions
Figure 1: Sports events that will coincide with
Ramadan Month
Ramadan in the next 4 years.
to provide a summary of the effects of the total daily caloric intake during Ramadan focus more on eating rather than drinking
Ramadan fast on sports performance, and can be maintained, however nutritional fluids. A common occurrence is for athletes
will highlight key strategies to inform deficiencies have been documented, given to drink large quantities of water which is
football players, coaches, and organisers on that food choices are not varied. an ineffective way to improve hydration.
the best practice to cope with the lifestyle To encourage healthy eating among Consuming large volumes of water at once
changes that occur during Ramadan. athletes during Ramadan, coaches and will induce urine loss and if done before
sports organisers should advocate for bedtime will cause interrupted sleep.
DIET athletes to consume varied foods rich in For improved hydration during Ramadan,
Athletes are required to maintain macronutrient profile (e.g. carbohydrate, athletes are recommended to drink water
a healthy diet in order to optimise protein and fat) and high in nutrients which frequently in shorter intervals rather than
performance. Although it is strongly are essential for optimal performance and in one large amount. In addition, solid foods
recommended that athletes consume recovery. As much as possible, meals should including those containing a marginal
three large meals per day, this is often be moderate in size and spaced out at amount of salt can help to improve water
not the case during Ramadan given the regular intervals to maximise absorption of retention.
shorter time available to eat. Most Muslims nutrients. A smaller pre- and post-training
automatically change their meal frequency meal can also help to increase caloric TRAINING AND COMPETITION SCHEDULE
to two meals: one before sunrise (Suhoor) intake, maintain performance and aid in During Ramadan, training and
and the other just after sunset (Iftar). recovery. Finally, should the opportunity be competition schedules need to be balanced
Thus, the major change in lifestyle during presented, moving the training camp away with consideration for available energy
Ramadan begins with the shift of food (and from home where a strict diet plan can be stores and the ability to re-fuel and
fluid) intake from daylight to night hours. offered may improve dietary intake. re-hydrate. Importantly, athletes who
As this pattern continues throughout the participate in training in the morning will
next 30 days, there is an increased risk of HYDRATION not be able to refuel or re-hydrate, whereas
nutritional and energy deficiency in active Athletes who fast during Ramadan also those training in the late afternoon or
athletes. cannot drink water during daylight hours. early evening before sunset may not be
During Ramadan the challenge for Although dehydration is not widely reported, adequately fuelled or hydrated given that
Muslim athletes to eat healthy meals smaller levels of hypo-hydration could be the daytime fast could be up to 14 hours in
becomes more difficult as each day is carried over to the next day and ultimately the summer. Thus, any training between
celebrated with a large feast at sunset leave an athlete at risk for dehydration, sunrise and sunset would be ineffective and
(Iftar). In modern Muslim culture, Iftar which could affect performance. is not recommended during Ramadan.
comprises of foods high in fat, sugar and During Ramadan, athletes will There is no consensus on the best time
salt, which are not necessarily healthy for have limited opportunity to re-hydrate to train Muslim football players who fast
‘normal’ individuals, much less for athletes. themselves, especially in the summer during Ramadan. In countries where the
Studies analysing the nutritional content of months when nights are shorter. In majority of the team are Muslims, it is
Iftar have discovered that the calorific value addition, social commitments are usually usually decided to schedule training at least
is nearly equivalent to two meals. Thus, the planned during the night when most people 3 to 4 hours after the break of fast. Training
SPORTS MEDICINE IN FOOTBALL TARGETED TOPIC 117
SPORTS SCIENCE
Non-Ramadan days:
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Figure 2: The Qatar
Stars League’s usual
schedule of matches
and training during
Muslims during Ramadan:
Ramadan and
non-Ramadan
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
months.
Non-Muslims during Ramadan:
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
Sleep/wake time / Meal Training Kick off
at this time will avoid diet and hydration Ramadan. In Qatar football players, there country) where training and matches
restrictions before, during and after exercise. is a substantial delay in the sleep period, were held during evening and late night
The Qatar Stars League’s usual schedule increased sleep fragmentation and more hours. Thus, it appears that the ability for
of matches and training illustrates this reports of daytime fatigue. Therefore, the individual athletes to cope with the changes
perspective (Figure 2). During non-Ramadan impact that sleep has on both recovery and during Ramadan is a key factor mediating
months, all training sessions take place in performance, especially during Ramadan performance.
the evening and matches start around 6.30 when major changes in lifestyle occur, The fact that all athletes respond
pm or 8.30 pm. These timings are delayed needs to be considered. differently to training is not new. However,
during Ramadan and when there are two Firstly, coaches and athletes must be during Ramadan there are additional
matches to be played in a day, the second made aware of the importance of sleep. lifestyle changes to consider. It is especially
match could be as late as 11.30 pm. Further it is recommended that training
Importantly, Qatar is predominately and competition schedules are balanced
a Muslim country, and therefore this
schedule is designed to fit into the lifestyle
with sleep-wake pattern. In all cases,
athletes need to be encouraged to schedule Any training
of the majority who are fasting. However,
for the 10 to 15% of non-Muslims who
their lifestyle to maintain a minimum
of 7 hours sleep and ideally between 8
between sunrise
are also participating in football training to 9 hours. Interventions such as sleep and sunset is not
and competition, their meal timings and education, daytime naps and specialist
sleep habits may be different, which could sleep improvement may be warranted to recommended
negatively influence their performance limit fatigue and improve recovery.
should they not cope well with such changes
in training and competition schedules. PERFORMANCE AND INJURIES important during this time that coaches
Of course, in non-Muslim predominate During Ramadan, the crucial question to routinely collect feedback from athletes on
countries the opposite may also be true. consider is whether or not training intensity factors that may affect both their mental
Thus, in all cases both coaches and athletes can be maintained. It is well known that and physical performance. This includes
must communicate to find what is most sufficient training intensity is needed to diet, hydration, sleep, training load, recovery,
effective for each individual, for the team promote adaptation and improve athletic mood and motivation. By doing so, any
and for the competitions. performance. significant deviation from the pre-Ramadan
The available literature suggests levels should then be considered cause for
SLEEP that when provided with adequate diet, appropriate intervention according to team
Sleep loss is a major factor leading to hydration and sleep, football players can protocols.
daytime fatigue and poor concentration, maintain their performance as long as the
which is believed to limit performance training load is also maintained in relation TO FAST OR NOT TO FAST?
and recovery in athletes. New research to intensity and volume. Notably, one The decision whether or not to fast
demonstrates that Muslim football players study has reported an increase in injury during Ramadan is not new for professional
have major disturbances to sleep during rates among non-Muslims (in a Muslim Muslim athletes. In Qatar and many of the
118
Middle East and Arab countries, Ramadan Of course, some coaches, for example References
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Chamari K. Strategies for maintaining fit-
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decision to fast. important role in providing accurate and
As previously described, in Muslim updated knowledge about the impact of Fuad AlMudahka M.Sc.
majority regions athletes will often chose Ramadan fasting on health and physical
Exercise Physiologist
to fast every day because of the social performance, and ultimately have mutual
Christopher P. Herrera Ph.D.
support and culture. In addition, they will agreement with athletes on the best
receive full support and convenient training strategy for training and competition Research Scientist
and competition plans from organisers. during Ramadan. Abdulaziz Farooq M.P.H.
Epidemiologist
Figure 3: The ramifications of the decision made by Aspetar - Qatar Orthopaedic and Sports
players of whether to fast or not during Ramadan. Medicine Hospital
Doha, Qatar
Corresponding Author:
NO Fast? YES
fuad.almudahka@aspetar.com
Disapproval from
family and friends;
Skip fasting on
Feel guilty; When? All days
training/competition days
Criticised by
community
Skip fasting on
competition days only
SPORTS MEDICINE IN FOOTBALL TARGETED TOPIC 119
