Nutrition Tips for Those Who Exercise During Ramadan

It is possible to exercise while fasting during Ramadan. However, if the nutrition plan is not structured properly, performance may decline, recovery may be delayed, and the risk of muscle loss may increase. Since the body remains hungry and dehydrated for long hours, the limited time between iftar and suhoor should be managed strategically.

Breaking the Fast Lightly Is More Appropriate:

After fasting all day, the body craves energy quickly at iftar. However, consuming heavy meals too fast may strain the stomach, cause bloating, and lead to sudden blood sugar fluctuations. For a smoother transition, it is healthier to break the fast with water, followed by a light starter such as soup.

Protein Intake Helps Prevent Muscle Loss:

One of the most important considerations for individuals who exercise during Ramadan is adequate protein intake. When protein consumption is insufficient, muscle tissue cannot be preserved and recovery slows down. Therefore, high-quality protein sources such as eggs, yogurt, meat, chicken, fish, or legumes should be included in both iftar and suhoor meals.

Suhoor Should Not Be Skipped:

Skipping suhoor may seem convenient in the short term, but it can lead to fatigue, headaches, and decreased workout performance during the day. Additionally, prolonged fasting may increase muscle breakdown.

At suhoor, combining protein with complex carbohydrates such as oats, whole-wheat bread, or bulgur can help maintain satiety for a longer period throughout the day.

Hydration Is Critical for Performance:

One of the most common issues among those who exercise during Ramadan is dehydration. Dehydration may increase muscle cramps and cause a decline in strength. For this reason, water intake between iftar and suhoor should be distributed evenly over time rather than consumed all at once. For individuals who sweat heavily, maintaining mineral balance is also important.

Carbohydrate Quality Matters:

During Ramadan, frequent consumption of white bread, sugary drinks, and desserts may cause a rapid spike in energy followed by a sudden crash. This can result in drowsiness and appetite control problems. For more stable energy levels, carbohydrate sources such as oats, potatoes, bulgur, and whole grains should be preferred.

Conclusion

For individuals who exercise during Ramadan, the nutrition plan should be based on breaking the fast in a controlled manner, consuming adequate protein, not skipping suhoor, and maintaining proper hydration. With the right choices, the Ramadan period can be both healthier and more productive.

İbrahim Pekünlü
Hareket ve Ant. Bl. Uzm.
Fitness Supervisior