Ramadan is a holy month of fasting observed by Muslims worldwide and is one of the pillars of Islam, where Muslims abstain from food and drink from dawn to dusk [1]. Although fasting can have various benefits for spiritual, mental, and physical health, it can pose some challenges for esports athletes who want to maintain their performance and wellbeing [1], [2]. However, with proper planning and execution, it is possible to maintain performance and high training levels while fasting.
Esports athletes are those who compete in video games that require high levels of cognitive skills, short reaction time, coordination, and endurance [3]. Esports athletes may have irregular schedules, long hours of screen time, and high-stress levels [4]. They may train for several hours a day, participate in tournaments or leagues, travel frequently and deal with external stressors such as pressure from fans, sponsors, coaches, or teammates.
During Ramadan, esports athletes may face difficulties in balancing fasting obligations with training and competition schedules. They may experience dehydration, fatigue, hunger, thirst, mood swings, sleep disruption, or reduced concentration [5]. These factors can affect their performance negatively if they are not managed properly. Therefore, close attention is needed to nutrition and exercise habits during Ramadan to optimise health and performance. Some beneficial tips for esports athletes aiming to optimise their nutrition, exercise, recovery, and hydration during the holy month can be found below. Nevertheless, a registered dietitian should always be consulted to ensure that an athlete’s diet is meeting their nutritional needs during Ramadan.
Nutrition
Nutrition plays a key role in supporting esports athletes’ energy levels, mental focus, recovery, and immune system. During Ramadan, it is important to plan and optimise the quality and quantity of food intake during the non-fasting hours.
Nutrition is essential for providing energy and nutrients for the body and brain [1]. During Ramadan, esports athletes should aim for balanced meals that include (slow-release) carbohydrates, protein from lean sources, healthy fats (omega-3s), vitamins (B-complex), minerals, antioxidants, fibre, water (at least 2-3 litres per day), and electrolytes (sodium).
For both meals (Suhoor and Iftar), plenty of fluids should be consumed (between two and three litres) equally split between Suhoor, Iftar, and over the non-fasting period. Water or low-calorie drinks are preferable over sugary or caffeinated beverages. An electrolyte drink mixed with 500ml of water may be beneficial, providing a great way to hydrate quickly and replenish electrolytes. A good balance of electrolytes including sodium, potassium, calcium, phosphorus, chloride, and magnesium is critical for many bodily functions and overall health and may help improve performance during training during non-fasting hours [6]. Electrolyte-rich foods such as bananas, oranges, and spinach can also help maintain electrolyte balance.
At Suhoor (pre-dawn meal), eat as close as possible to sunrise and plan the training and exercise for the day. Choose foods that are rich in complex carbohydrates (such as oats, wholegrain bread, or cereals) that provide slow-release energy throughout the day [6]. Include some protein sources (such as eggs, dairy products, or lean meats) that help with muscle repair and growth. Avoid foods that are high in fat or salt (such as fried foods or salty snacks) that can cause thirst or dehydration [6].
At Iftar (fast-breaking meal), break your fast with a small meal of fast-releasing carbohydrates (such as dates, fruits, or juices) that quickly replenish blood sugar levels. Follow this with a larger meal of slower-releasing carbohydrates (such as rice, pasta, or potatoes) that sustain your energy levels until Suhoor [7]. Include some protein sources (such as fish, chicken, or beans) that help with muscle recovery and growth. Include some healthy fats (such as nuts, seeds, or olive oil) that support your brain function and hormone balance. Include some vegetables or salads that provide vitamins, minerals and antioxidants that boost your immune system [1]. Avoid overeating or snacking on high-caloric foods (such as sweets, chocolates, or cakes) that can push your caloric intake above your requirement and lead to weight gain. Weight gain is possible, as whilst food and drink are abstained from during daylight hours many can eat above their caloric requirement between dusk to dawn. As physical activity is generally reduced during the holy month our caloric expenditure drops. This means we need to adjust our energy intake to reflect this reduction. However, in some cases, this is not done and can result in weight gain over the course of the 4 weeks of fasting [8]. Therefore, choose more nutritionally dense options that will fill you up more (such as fruits, yoghurts, or nuts) and that satisfy your sweet tooth while providing nutrients and fibre. If you feel hungry between Iftar and Suhoor, have a light snack such as dried fruits and nuts [1].
Some examples of nutritious foods that esports athletes can eat during Ramadan are:
At Suhoor:
- Oatmeal prepared with milk or yoghurt
- Eggs with whole-wheat bread
- Chicken or tuna sandwich
- Dates with nuts
- Fruits with cheese
- Smoothies with protein powder
- Water with lemon or honey
At Iftar:
- Soup with lentils or beans
- Rice or pasta with meat or fish
- Salad with olive oil dressing
- Yoghurt with granola
- Dates with milk; fruits with yoghurt
- Juice with water
After Iftar: The post-fast meal should be eaten after an hour or two of Iftar and should provide additional energy and nutrients for recovery and growth. Some good options are:
- Grilled chicken or fish with vegetables
- Hummus with pita bread
- Cottage cheese with crackers
- Nuts with dried fruits
- Dark chocolate with almonds
- Milkshake with banana
Esports athletes should avoid eating foods that are high in fat, sugar, salt, or caffeine during Ramadan, as they can cause indigestion, dehydration, hypertension, or insomnia. Some examples of foods that esports athletes should limit or avoid during Ramadan are:
Fried foods:
- Samosas
- Pakoras
- Chips
- Doughnuts
- Pastries
Sugary foods:
- Sweets
- Cookie
- Cakes
- Pies
- Chocolates
Salty foods:
- Pickles & olives
- Salted nuts
- Processed Cheese
- Sauces
- Processed meats
Caffeinated drinks such as:
- Coffee
- Tea
- Cola
- Energy drinks
- Sports drinks
Exercise
It is important to consult with a healthcare professional before training during Ramadan. Exercise can be beneficial for esports athletes’ physical fitness, mental health, mood, and sleep quality but during Ramadan, it is advisable to adjust the timing, intensity, duration, and type of exercise according to one’s individual goals, preferences, and tolerance [6]. Esports athletes should also consider adjusting their training schedule to accommodate their fasting routine. Fasting can result in low energy levels, so training during the night or early morning can be beneficial. It is crucial to listen to your body and adjust training accordingly to avoid dehydration, fatigue, and other health risks [2]. The following are general guidelines to help with exercise during the holy month.
Avoid exercising during peak fasting hours (such as midday) when dehydration and fatigue are more likely. Instead, choose cooler times of the day ideally after breaking fast when hydration and energy levels are higher [2]. This can help ensure that you are well-rested and have sufficient energy for exercise and practice. Reduce exercise intensity and duration to avoid excessive stress on the body and mind. For example, instead of doing high-intensity interval training, do moderate-intensity continuous training for half an hour [9]. Alternatively, do low-intensity activities such as walking, stretching, or yoga that help with relaxation and recovery. Esports athletes can aim to exercise moderately for at least 30 minutes three times a week and can include some strength training, flexibility training, and relaxation techniques for a balanced overall routine [9]. But it is important to modify exercise type according to one’s goals and needs. For example, if you want to maintain muscle mass and strength, do resistance training with lighter weights and higher repetitions [10].
Other Considerations
Avoid intense gaming or practice during non-fasting hours as your brain will still require a significant amount of energy which will make you feel hungrier and more sluggish [5]. Training should be done during non-fasting hours and make sure you wear blue light glasses to not minimise the impact on your sleep [6]. Adequate rest and sleep are crucial to maintaining focus and alertness. During Ramadan, it is essential to get enough sleep during non-fasting hours to ensure optimal performance.
Conclusion
Esports athletes need to pay close attention to their nutrition, exercise, and recovery during Ramadan to maintain optimal physical and mental performance. Adequate hydration, meal planning, nutrient-dense foods, electrolyte balance, rest, and sleep are essential for ensuring peak performance during this period of fasting. It is crucial to maintain a positive mindset during Ramadan as fasting can be physically and mentally challenging, so it is important to stay focused on the goal and remember the spiritual significance of the holy month. Athletes should stay motivated and committed to their training while also prioritising their spiritual practices.
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