Some athletes follow periods of daytime fasting for personal or religious reasons, such as Ramadan. Fasting from dawn to sunset requires thoughtful planning around nutrition and hydration. With adjustments to meal timing and fluid intake, athletes can continue to support their training, performance, and recovery while observing the fast.

Eating a balanced meal before dawn helps provide sustained energy throughout the day. Including a mix of carbohydrates, protein, and healthy fats can help fuel muscles and promote fullness. 

When breaking fast, athletes should focus on prioritizing complex carbohydrates for energy, along with protein and healthy fats to help the body recover and prepare for the next day’s activity. 

Hydration during non-fasting hours is also key, and fluids should be consumed throughout the evening rather than all at once. 

With careful planning around meals, fluids, and nutrient balance, athletes can successfully navigate fasting while maintaining strength, endurance, and overall performance.

Click: Practical nutrition & hydration guidance for athletes who observe daytime fasting, such as Ramadan.