Although most Muslims can adopt some healthy dietary practices to help them power through this year’s fasts of up to 15 daylight hours, athletes training at high levels of intensity may struggle regardless of how they eat before sunrise and after sunset, said Keri Gans, a spokeswoman for the American Dietetic Assn. and a registered dietitian.
“Unfortunately, dehydration is a common occurrence during a fast and especially if they’re exercising, so I just think they need to be aware,” Gans said of Muslim athletes. “If they start to not feel well, they need to listen to their bodies.”
Most of the draining effects of a Ramadan fast can be mitigated by eating balanced meals that include substantial quantities of lean carbohydrates that are high in fiber — like oats, barley or lentils — along with lean protein and a lot of fluids, Gans said.