AASP Newsletter - March 2022

Shameema Yousuf

Shameema Yousuf, HCPC Regd, Empower2Perform

Cultural religious beliefs and behaviors are a necessary inclusion in sport psychology (Egli, 2022). With the upcoming holy month of Ramadan in April 2022, consider how to support Muslims during this time.

The Significance of Fasting and Ramadan

Ramadan, one of the pillars of Islam, is the month in which the Qur’an was revealed, and to commemorate the month, Muslims fast. Fasting involves an ethical commitment (Sajoo, 2009) to abstain from food and fluid intake, immoral acts, and unsociable behaviors. It is about self-discipline and solidarity with the hungry. Ramadan is a time of piety and spiritual reflection, and an opportunity to connect closer with Allah (God) through prayer, fasting, and recitation of Qur’an. 

The fast commences just before sunrise and ends at sunset for the month and is usually undertaken by all Muslims unless sick, pregnant, lactating, menstruating, elderly, or if travelling. 

How Does the Fast Impact Health and Performance?

Possible effects to health and performance during the fast have been highlighted in the literature (e.g., Burke & King, 2012; Kirkendall et al., 2012; Maughan, 2012):

• Health: minimal impact on serum lipids, carbohydrate and protein metabolism, mild dehydration and reduced sleep quality and duration. Possible subjective fatigue, irritability, and mood disturbance.
• Performance: Conflicting reports on effects of performance mediated by lifestyle and training adjustments. Some may experience a performance deficit (DeLang et al, 2021).

Supporting athletes

Practitioners can facilitate training adjustments and support healthy behaviors during the month by: 

Taking a transdisciplinary approach

• Work with medical teams and coaches to monitor athletes’ mood, energy levels and attention levels, and ascertain individual needs.
• Accommodate individual differences to fasting. For example, some athletes might not fast when traveling or in competition, while others may.
• Support rest breaks and naps.
• If you can, choose to eat and drink away from an athlete. There is no reason not to carry on your life as usual but allow the athletes fasting to be absent at team meals.
• In the training environment, advocate for prayer facilities or facilitate space at the side of the playing field etc. where an athlete can perform salah. Remember, many Muslims say prayers five times a day,¹ which is another pillar of Islam.
• Educate coaches and staff to encourage an inclusive culture.

Thinking about nutrition and hydration

• After opening the fast at Iftar,² encourage athletes to drink fluids high in electrolytes to promote rehydration and recovery from fluid loss and balance the intake of protein and carbohydrates to aid in and meet recovery needs.
• Muslims will often wake before sunrise for a meal (Suhoor). Promote adequate fluid intake at this time of day and encourage athletes to have a balanced diet of protein, slow-release carbohydrates, and healthy fats, while limiting high sodium foods to prevent dehydration. Enhance muscle glycogen storage so that energy is available during the day while fasting.
• Help athletes plan for Ramadan. Birmingham City FC nutritional program for Ramadan is a guide (Banaras & Cotham, n.d.). 

Considering the timing of training

• After sunrise: benefits of being hydrated and fueled, though this timing may delay recovery and impair work ability.
• Before or closer to sunset: allows for immediate recovery after opening the fast and there is evidence for peak in performance during this time. However, increased dehydration occurs through training.
• After sunset: promotes immediate recovery and the athlete hydrates while training. Bear in mind that sleep is disrupted given later training times, may delay meals and prayer, and reduce sleep with earlier rises for Suhoor and Fijr prayers.

Ramadan is the holiest of months for Muslims, and it is incumbent upon practitioners to demonstrate cultural sensitivity and seek to understand the importance for their athletes. Flexibility and adaptability are crucial from those around the athletes, to enable optimal performance, and support them as people. 

Ramadan Mubarak to all members observing the coming month.

¹The five time prayers are: Fijr (Sunrise), Zuhr (midday), Asr (afternoon), Maghrib (sunset), Isha (night) all performed as salah.
² The meal taken after sundown to open one’s fast

References

Banaras, L & Cotham, I. (n.d.). Nutrition support for Ramadan. Birmingham City Football Club. https://www.thefa.com/-/media/cfa/birminghamfa/files/inclusion/layla-nutrition-guide.ashx?la=en

Burke, L.M., & King, C. (2012). Ramadan fasting and the goals of sports nutrition around exercise. Journal of Sports Sciences, 1, 21-31.

Egli, T.J. (2022, January). Let’s Talk “Taboo”. Religion and Sport Psychology. AASP Newsletter. https://appliedsportpsych.org/members/newsletters/january-2022/lets-talk-taboo-religion-and-sport-psychology/

DeLang, M.D., Salamh, P.A., Chtourou, H., Saad H.B., Chamari, K. (2021). The effects of Ramadan Intermittent fasting on football players and implications for domestic football leagues over the next decade: A Systematic Review. Sports Medicine. 

Kirkendall, D.T. Chaouachi, A., Aziz, A. R. & Chamari, K. (2012). Strategies for maintaining fitness and performance during Ramadan. Journal of Sports Sciences, 30(1), 103-10.

Maughan R.J., Zerguini Y., Chalabi H., & Dvorak J. (2012). Achieving optimum sports performance during Ramadan: some practical recommendations. Journal Sports Sciences, 30, 109-17.

Sajoo, A. B. (2004) Muslim ethics: Emerging vistas. The Institute of Ismaili Studies.