Training During Ramadan: Optimal Tips for Triathletes

Ramadan is a month dedicated to spiritual growth, self-discipline, and fasting from dawn until dusk. For triathletes, maintaining peak performance while fasting presents unique challenges. However, you can train effectively with strategic planning without compromising your health or religious commitments. At debruintrain, we’ve worked with numerous athletes who train during Ramadan, and our goal is to help you optimize your approach for the best results.

The key to training during Ramadan is balancing your energy, hydration, and recovery. Training at the right time—before Suhoor, after Iftar, or just before breaking your fast—can make a big difference. Prioritizing nutrient-dense meals, gradual hydration, and sufficient rest ensures you maintain performance without burnout.

While fasting, your body undergoes a shift in energy levels, making it essential to modify your training approach. Choosing the best training window, fueling correctly, and managing hydration all play a role in maintaining endurance and strength. Let’s dive into how you can optimize your performance during Ramadan.

What Is Ramadan and How Might It Affect Training?

Muslims worldwide observe Ramadan as a sacred month of fasting, self-discipline, and spiritual reflection. No food or water is consumed from sunrise (Suhoor) to sunset (Iftar), directly impacting energy levels, hydration, and recovery—key factors in any athlete’s training regimen.

At debruintrain, we’ve worked with athletes who train during Ramadan, and one thing remains clear: your usual training routine will need adjustments. In the early days of fasting, your body will be adapting, and you may experience lower energy levels or increased fatigue. If you’re used to high-intensity workouts, easing into Ramadan with reduced training intensity is essential.

The key takeaway? You won’t be able to train exactly as you would outside of Ramadan, but that doesn’t mean you have to lose progress. By focusing on smart scheduling, strategic nutrition, and tailored training sessions, you can maintain your fitness while respecting the demands of fasting. With the right approach, you can still perform at a high level without overexertion.

Timing Your Training During Ramadan

The best time to train during Ramadan depends on your schedule, energy levels, and personal preferences. At debruintrain, we’ve worked with athletes to develop Ramadan-specific training plans, and we always recommend discussing your approach with a coach who understands the demands of fasting and endurance sports.

With years of experience helping athletes navigate training during Ramadan, Gerhard de Bruin and the debruintrain team emphasize a structured approach that balances performance with fasting. Here are the best training options to consider:

1. Training After Iftar (Post-Fast Training)

·        How it works: You break your fast at sunset, start with a hot liquid first. This will start the hydration process and also prime the stomach that’s been dehydrated the whole day.  Over drinking here can lead to discomfort if you plan to run, so make sure that there are sufficient salts in the liquid following the hot drink like Pink Himalayan salt which offers a variety of trace minerals. Think of Osmosis when you start hydrating, you need get the water in the cells through the barrier as fast as possible. Following the hot/cold drinks you can eat a small low carb meal (keto approach), train low intensity as sugars wont spike insulin, and then have your full recovery meal after the session.

·        Pros: Training after Iftar allows you to start producing ketones which will allow you to train with energy and hydration, making it easier to maintain higher efforts as you wont have the sugar drop, but it will feel better the longer you go. You can also structure your meals to support performance.

·        Cons: It may be challenging to train late at night, especially if you need to wake up early for Suhoor. But try do have a good window of sleep as sleep deprivation leads to another challenge on its own.

2. Training Just Before Iftar (Pre-Fast Breaking Training)

·        How it works: You train for a predetermined time leading up to Iftar, then immediately replenish yourself with food and fluids.

·        Pros: Training just before Iftar allows you to work out in a fasted state, which may support fat metabolism. The most significant advantage is that you can refuel and rehydrate immediately after your session, helping with recovery and energy replenishment. The best approach with knowing what meals to eat will be a more ketogenic meal with more fats than carbs.

·        Cons: Fatigue may be higher, and energy levels may be low toward the end of the session.

3. Training Before Suhoor (Pre-Dawn Training)

·        How it works: You wake up early, train, and eat before fasting begins.

·        Pros: Training before Suhoor allows you to fuel before and after your session, ensuring you have the energy to train with intensity and recover effectively. Taking carbs pre this session is crucial as you will need to boost also for muscle and liver glycogen recovery. But follow the last meal before dawn contain healthy fats, protein rich food like fish and carbs from fruits which will also add to hydration. Less sweet stuff in general will help clean the pallet. Make sure to have lots of salts which is good for ater retention.

·        Cons: Waking up too early can disrupt sleep, affecting recovery and energy levels later in the day. So make sure you plan a good 6-7 hours of sleep with naps.

Alternatively, if your schedule allows, you can do light technical training (like drills or mobility work) during the day and reserve higher-intensity sessions for post-Iftar workouts.

Maximizing Nutrition for Ramadan Training

Nutrition is fundamental to maintaining strength and endurance throughout Ramadan. The key is to focus on quality over quantity—eating the right balance of macronutrients rather than overloading your system with large meals.

·        Avoid overeating at Iftar. Your body functions best when you consume a balanced amount of food similar to your regular intake.

·        At Suhoor, opt for slow-releasing carbohydrates like oats, healthy fats, and whole grains to sustain energy levels throughout the day.

·        Ensure both meals balance healthy fats, proteins, and minor carbohydrates to support muscle recovery and performance. The approach is leaning towards Ketogenic.

·        Avoid excessive processed sugars and fried foods, which can lead to energy crashes and dehydration. Anything that can make you salivate for more is a no-no.

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Nifty Hydration Strategies for Ramadan Training

Hydration is one of the biggest challenges when training during Ramadan. Since you can’t drink water throughout the day, managing your hydration after Iftar and before Suhoor is crucial.

·        Don’t chug water all at once. Instead, start with a hot soup, broth or salty tea and consistently sip small amounts from Iftar to Suhoor. Drinking too much too quickly can make your stomach uncomfortable, which may reduce your ability to eat enough to fuel your training and recovery. The name of the game is cellular hydration.

·        Aim for at least 3.5-5 litres of water between Iftar and Suhoor, ensuring steady rehydration.

·        Limit caffeine intake, which can contribute to dehydration by increasing fluid loss.

·        Electrolyte-rich drinks like coconut water or diluted sports drinks can help replenish lost minerals.

Practical Example

For a 70 kg triathlete training 1-2 hours daily:

·        Baseline need: 2.5 liters (2500 ml).

·        Sweat loss: 1.5-2 liters (1500-2000 ml) from a session.

·        Total target: 4-4.5 liters (4000-4500 ml).

·        Plan:

o   Iftar: 750 ml (3 cups).

o   Nighttime: 1750 ml (7 cups, ~250 ml/hour over 7 hours).

o   Suhoor: 1000 ml (4 cups).

o   Total: 3500-4500 ml, adjustable up to 5000 ml if training is intense or in hot conditions.

Key Considerations

·        Electrolytes: Add sodium (e.g., a pinch of salt in water or sports drinks) to replace what’s lost in sweat, especially for endurance athletes like triathletes.

·        Activity Level: If training is light, 3.5-4 liters may suffice; for heavy sessions (e.g., 2+ hours), aim closer to 5 liters.

·        Climate: In hot weather (e.g., summer Ramadan), increase toward the higher end (4.5-5 liters) to offset greater sweat loss.

·        Avoid Overloading: Don’t chug large amounts at once—spread intake to avoid bloating or frequent bathroom trips that disrupt sleep.

The Importance of Rest and Recovery

Rest and recovery become even more critical with a disrupted eating and sleeping schedule.

·        Prioritize getting enough sleep, even if it means adjusting your schedule.

·        If possible, take short midday naps to help counteract fatigue.

·        Listen to your body. Consider taking a rest day or a lighter workout if you feel drained.

Final Thoughts

Training during Ramadan is entirely possible with the right strategy. You can maintain fitness while honouring your fasting commitments by choosing the best training time, fuelling effectively, staying hydrated, and prioritizing recovery.

At debruintrain, we understand the unique challenges of Ramadan training. Gerhard de Bruin has worked with many athletes to develop personalized Ramadan-friendly training plans, ensuring they stay on track without compromising their health. If you need guidance, we’re here to help you navigate your training during Ramadan for the best results. Contact us today to create a plan that works for you!