PAB Newsletter #26 – Basketball Players and Ramadan: Nutritional Strategies and Performance Optimization

Authors: Francesco Cuzzolin, Jaime Sampaio, Julio Calleja-González, Igor Jukic, Baris Kocaoglu, Mar Rovira, Antonio Santo.

Basketball, Ramadan, and Performance Impact
Basketball is a high-intensity sport that demands both explosive movements (such as sprints, jumps, and rapid changes of direction) and sustained endurance throughout the course of a game. The game’s fast-paced nature places high demands on athlete’s strength, speed, and mental focus, thus making nutrition, hydration, and recovery critical components for successful performance.

Muslim athletes who observe Ramadan face a unique set of challenges. During this holy month, they must fast from dawn until sunset, refraining from eating and drinking during daylight hours. For basketball players, this means missing out on opportunities to fuel their bodies at crucial times, such as during practice or in-game performances. The lack of food and hydration throughout the day can negatively affect muscle performance, energy levels, concentration, and recovery.

This newsletter will explore the physiology of fasting, the nutritional strategies and supplements needed to support basketball players during Ramadan, changes in body composition, and the potential for increased injury risk. We will conclude with key takeaways for players and coaches to help navigate this challenging period while ensuring peak performance.

1. The Physiology of Fasting During Ramadan

Fasting during Ramadan involves abstaining from food and drink from dawn until sunset, which creates a variety of physiological changes in the body. During this time, the body transitions between different energy sources. Initially, glycogen stores (mainly in the liver and muscles) are used to maintain blood glucose levels. Once glycogen stores are depleted, the body shifts to lipolysis, breaking down fat to provide energy. This results in the production of ketone bodies, which serve as an alternative energy source, particularly for the brain and heart.

The main physiological challenges for athletes during Ramadan arise from two major factors:

1. Dehydration: Lack of fluids can impair performance by affecting blood volume, electrolyte balance, and overall cardiovascular function.
2. Altered nutrient intake: Without access to regular meals and snacks, players are at risk of muscle breakdown and insufficient energy for both training and games.

These physiological changes require athletes to be strategic with their nutrition and hydration during the eating windows.

2. Nutritional Strategies During Ramadan: Optimizing Performance

Fasting during Ramadan presents a significant challenge for Muslim athletes, as they must restrict food and fluid intake from dawn until sunset. This can severely impact their athletic performance, recovery, and overall well-being, making it essential to implement evidence-based nutritional strategies. These strategies must focus on ensuring adequate nutrient intake, maintaining hydration balance, and optimizing muscle recovery, while also addressing energy needs during the permitted eating hours, Iftar (the meal at sunset that breaks the fast) and Suhoor (the pre-dawn meal).

During Ramadan, meticulous meal planning is crucial to maintain both performance and health. In this sense, Iftar becomes a key opportunity to replenish the depleted glycogen stores accumulated throughout the day and provide the necessary nutrients for subsequent physical activity. A balanced meal at Iftar should include a combination of complex carbohydrates, high-quality proteins, and healthy fats. Complex carbohydrates facilitate a sustained glycogen replenishment, which is needed for physical activity, while proteins contribute to muscle synthesis and repair, which are critical after a prolonged period without nutrient intake. Healthy fats, on the other hand, not only provide an efficient energy source but also support cellular function and overall health.

Suhoor is equally important, as it serves as the final source of energy before the day-long fast. It is recommended to consume low-glycemic-index foods, which ensure a gradual release of glucose into the bloodstream. This is essential to avoid glucose spikes and sharp drops that could affect physical performance and concentration during demanding activities. Adequate protein intake during Suhoor, particularly slow-digesting proteins like casein, can provide amino acids over several hours, thereby minimizing muscle catabolism and improving recovery. Including fiber-rich foods also contributes to greater satiety, helping athletes cope with the fasting hours with reduced fatigue and hunger.

Hydration is another critical aspect to consider. During fasting, athletes experience a restriction in fluid intake that can lead to dehydration, which is further exacerbated by intense training or exercising in hot environments. To maintain proper hydration levels, it is recommended to maximize fluid intake during both Iftar and Suhoor. The consumption of drinks containing electrolytes, such as sodium, potassium, and magnesium, is especially important to avoid imbalances and to optimize cardiovascular function and nutrient transport to muscles. This approach helps not only to prevent dehydration but also to maintain thermoregulation, reducing the risk of heat stroke and other complications associated with exercising while fasting.

Furthermore, well-planned nutritional supplementation can help mitigate the effects of fasting on athletes. Multivitamins and minerals are essential to avoid any nutritional deficiencies, particularly in micronutrients such as vitamins A, C, D, and E, as well as minerals like zinc, magnesium, and iron. These micronutrients play key roles in immune function, bone and muscle health, and energy metabolism, all of which are crucial for athletic performance and overall health.

Omega-3 fatty acids can also be particularly beneficial during Ramadan. Their anti-inflammatory properties contribute to reduced muscle inflammation after exercise and promote recovery, in addition to offering cardiovascular health benefits. This is especially relevant when intense training may increase the risk of muscle inflammation and damage. Omega-3”s also play a role in cognitive function and mood, both of which are important for maintaining psychological well-being during fasting.

Supplementation with proteins, particularly slow-digesting proteins like casein, becomes crucial during Ramadan to maintain muscle mass and aid recovery. Casein, when taken before Suhoor, provides a sustained release of amino acids throughout the day, helping to minimize muscle breakdown and promote recovery. On the other hand, creatine, known for its ability to improve muscle strength and power, can be strategically taken during Iftar or Suhoor in combination with an adequate intake of fluids and carbohydrates. Creatine not only helps maintain muscle workload capacity but also assists in cellular hydration, which is key to preserving muscle mass during potential dehydration.

Together, these nutritional strategies allow Muslim athletes to face the challenges of Ramadan optimally, ensuring an effective adaptation to daytime fasting while helping them maintain both athletic performance and overall health.

3. Changes in Body Composition During Ramadan

During Ramadan, high-performance athletes experience physiological and metabolic adaptations that can lead to noticeable changes in body composition. These changes are a result of the restriction of food and fluids during fasting hours, which impacts key variables such as muscle mass, fat mass, body weight, and total body water content. Accurate and continuous assessment of these parameters is essential to make adjustments in nutritional and training strategies, with the aim of optimizing performance and minimizing any potential negative effects associated with fasting.

Reduction in Muscle Mass

Prolonged fasting can lead to a decrease in muscle mass if the minimum requirements for protein and calories are not met. This is because, in the absence of nutrients, the body turns to muscle catabolism as an alternative energy source. The lack of adequate physical stimulation due to the reduction in intensity and frequency of training can also contribute to this muscle loss. Monitoring muscle mass is essential as it allows for continuous evaluation of the impact of fasting on muscles and enables adjustments to protein intake and training stimuli to mitigate muscle loss.

Variation in Fat Mass

Fat mass can be affected both by a reduction in caloric intake and by changes in the physical activity profile. During Ramadan, a decrease in total energy intake may lead to a reduction in fat mass, although this depends on the athlete’s individual energy needs and the magnitude of the caloric deficit. In some cases, lipid metabolism is favored due to intermittent fasting, promoting a greater mobilization of fat as an energy source. However, fat loss is not always significant and should be evaluated based on the athlete’s goals and physiological context.

Changes in Body Weight

Body weight fluctuations during Ramadan may reflect changes in muscle mass, fat mass, and, to a large extent, body water content. During fasting hours, the restriction of fluids may lead to water loss, which is then partially replenished during Iftar and Suhoor. These weight fluctuations should be interpreted carefully, as they may be temporary and mainly reflect variations in hydration levels and tissue water content, rather than structural changes in body composition.

Body Water Content and Hydration Status

The restriction of fluids during the day can result in a decrease in body water content, affecting performance, recovery, and thermal regulation. In conditions of intense physical activity or hot climates, the risk of dehydration is higher. Monitoring body water content and hydration status is critical because even mild dehydration can reduce the athlete’s physical and cognitive capacity. Optimizing rehydration during the permitted hours and choosing beverages that include electrolytes helps maintain a more adequate fluid balance and sustain physical performance.

4. Increased Risk of Injury During Ramadan

There is evidence suggesting that fasting during Ramadan, coupled with high-intensity physical activity like basketball, may increase the risk of injuries. The main factors contributing to this risk include:

• Dehydration: Insufficient water intake can lead to muscle cramps, reduced joint lubrication, and decreased muscular endurance.
• Fatigue: Lack of proper nutrition and rest, coupled with the demands of training and playing, may result in muscular fatigue, increasing the likelihood of muscle strains and sprains.
• Mental fatigue: Fasting can impair concentration, which is critical in a fast-paced sport like basketball, potentially increasing the risk of poor decision-making or reaction time delays.

To mitigate these risks, players must prioritize hydration and balanced nutrition, along with appropriate rest and recovery during Ramadan.

5. Nutritional Advice and Key Messages for High-Performance Athletes Fasting During Ramadan

Fasting during Ramadan presents unique challenges for high-performance athletes due to the temporary restriction of food and fluids. However, with proper nutritional planning, it is possible to maintain optimal performance. Below are key recommendations to maximize performance and recovery during this period:

1. Optimizing Macronutrient Intake During Ramadan, athletes must adjust their nutrient consumption during the permitted feeding periods to meet their energy needs. Macronutrients should be distributed evenly between the pre-dawn meal (suhoor) and the post-sunset meal (iftar):
   • Complex Carbohydrates: Prioritize foods like oats, brown rice, quinoa, and whole wheat bread to provide sustained energy throughout the day.
   • High-Quality Proteins: Include lean proteins such as chicken, fish, and eggs to support muscle synthesis and recovery.
   • Healthy Fats: Consume avocados, nuts, and olive oil, which provide concentrated energy and support the absorption of fat-soluble vitamins.
2. Adequate Hydration Dehydration is one of the greatest risks for athletes fasting, as the lack of fluid intake during the day can affect physical and cognitive performance:
   • Nighttime Hydration: Drink fluids consistently between iftar and suhoor, including water and drinks rich in electrolytes (isotonic drinks or water with minerals).
   • Control Caffeine Intake: Minimize consumption of caffeinated beverages like coffee or tea, as they can increase fluid loss through urination.
3. Meal Planning The limited hours during which food and drinks can be consumed require careful planning to ensure athletes meet their caloric and nutritional needs:
   • Suhoor (pre-dawn meal): Should be rich in complex carbohydrates and proteins to provide long-lasting energy and prevent muscle breakdown. Include fiber-rich foods (fruits, vegetables) to help maintain satiety throughout the day.
   • Iftar (post-sunset meal): Start with simple carbohydrates like dates or fruit to replenish glucose levels, followed by a balanced meal with lean proteins, complex carbohydrates, and healthy fats.
4. Post-Exercise Recovery Since many training sessions or competitions may coincide with fasting hours, post-exercise recovery becomes critical:
   • Protein Intake: Consume a recovery drink combining proteins and carbohydrates as soon as possible after breaking the fast.
   • Rehydration: Ensure electrolyte replenishment after physical activity through drinks containing minerals or isotonic beverages.
5. Body Weight Management It’s important for athletes to avoid muscle loss or an increase in body fat percentage during Ramadan:
   • Caloric Distribution: Ensure proper caloric balance between nighttime meals and avoid large fluctuations in body weight.
   • Avoid Ultra-Processed Foods: Minimize the consumption of sugary foods and trans fats that provide little nutritional value and can lead to unwanted weight gain.

Conclusion

The nutritional impact of Ramadan on basketball athletes is significant, as fasting from dawn until sunset can disrupt energy levels, hydration, and recovery. With limited windows for eating and drinking, players must focus on nutrient-dense foods, ensuring adequate protein for muscle repair, carbohydrates for energy, and hydration to support performance. Proper planning and personalized strategies are essential to mitigate the effects of fasting, allowing athletes to maintain their physical and mental sharpness during training and competition. With the right approach, it’s possible to balance the demands of Ramadan with optimal athletic performance.

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