With the arrival of the holy month of Ramadan each year, the sporting and medical debate resurfaces regarding the impact of fasting on the physical performance of professional athletes. This is not limited to local leagues in the Arab region; it has become a global issue with the increasing number of Muslim players in major European leagues. This has prompted many international sports federations to adopt regulations allowing for brief pauses in matches for breaking the fast, reflecting the growing importance of understanding the relationship between fasting and professional sports.
Physiological adaptation and physical readiness
In this context, Dr. Khaled Obaid Bawaked, a consultant in family, community, and allergy medicine, emphasizes that fasting itself is not a direct cause of declining performance in athletes. He points out that recent studies in sports physiology have demonstrated the human body's remarkable ability to adapt to changes in eating and drinking schedules, provided a well-structured nutritional and training program is followed. Dr. Bawaked attributes any decrease in performance to other factors related to poor lifestyle management, such as sleep disorders, malnutrition, and dehydration, rather than to abstaining from food during the day.
Perfect timing and smart nutrition
From a medical standpoint, the timing of matches during Ramadan, which is usually around four hours after Iftar (the breaking of the fast), is considered ideal. This period gives the body ample time to digest a light Iftar meal and replenish essential energy and fluid stores. Experts advise that the Iftar meal should be balanced, avoiding saturated fats and heavy meals that cause lethargy and negatively affect mental focus and reaction time on the field.
The referees... the unsung hero in the equation
The physical challenge isn't limited to the players; it extends to the referees as well. Dr. Bawaked explains that the physical exertion of a referee can sometimes equal or even exceed that of some players, especially with the fast pace of modern football. Therefore, they are subject to the same rigorous standards regarding nutrition, hydration, and sleep to ensure accurate decisions and mental focus throughout the 90 minutes.
Post-match recovery strategies
The period after the final whistle is the most critical and important during Ramadan. Dr. Bawaked emphasizes the need to immediately begin the recovery process to replenish what the body has lost. The essential steps include the following:
- Gradual hydration: Drink water regularly during the first 30 minutes to replace fluids lost through sweating, while avoiding excessive drinking all at once.
- Energy recovery: Eat a light recovery meal containing carbohydrates to replenish muscle glycogen stores, and protein to repair stressed muscle tissue.
- Mental health: Practice relaxation and deep breathing exercises to get rid of psychological stress and the pressure of the crowds that accompany matches.
Golden tips for a successful sports season
To maintain peak performance, doctors recommend avoiding caffeine (tea and coffee) and carbonated drinks, which are diuretics and cause dehydration. They also emphasize the importance of not skipping suhoor (the pre-dawn meal), as it is the primary source of energy for the following day. Approaching Ramadan with health awareness and professionalism transforms it from a physical challenge into an opportunity to enhance discipline and elevate both physical and spiritual well-being.
