اللاعبون ورمضان

With the arrival of the blessed month of Ramadan, the rhythm of daily life changes, and the timings for activity and work shift. Athletes find themselves facing different challenges that combine the commitment to fasting with the demands of high physical readiness. Matches do not stop, and competition knows no waiting. Here, medical questions intersect with the sports reality: Does fasting affect players' performance levels? How can the body adapt to a different dietary rhythm without losing its readiness?

Multiple Factors Beyond Fasting

In response to these questions, family and community medicine and allergy consultant Dr. Khalid Obaid Baawaked told “Okaz”: Matches during Ramadan do not necessarily mean a decline in players' performance. Performance is linked to multiple factors that go beyond fasting alone, such as physical readiness, sleep organization, nutrition, and psychological preparation. Recent studies in sports physiology have shown that the body can adapt to fasting and exercise, provided there is adherence to a suitable dietary and training program. If a decline in any player's performance is observed during Ramadan, the reason is often not fasting itself, but rather poor organization of lifestyle during the holy month, whether in terms of unbalanced eating habits, inadequate fluid replacement, or sleep disturbances.

He clarified that most matches in Ramadan take place in the evening, often about four hours after iftar; this timing is considered positive from a medical and physical standpoint, as it gives the body enough time to begin the digestion process and recover some energy and fluids. It is important that iftar is light, balanced, and away from heavy meals rich in fats that may negatively affect agility and concentration on the field. Ideally, on match day, a light and easily digestible meal should be consumed, allowing the body to start the absorption process without overloading the digestive system.

Baawaked pointed out that what applies to players also largely applies to referees, who exert physical effort that may equal or exceed that of some players, especially with the modern development in the speed of play. Referees need the same attention to nutrition, hydration, and sleep; any drop in concentration may directly reflect on their decisions on the field.

What Does a Player Need After the Match?

When asked what a player needs immediately after the match, Baawaked replied: “After the match, the most important phase actually begins, which is the recovery phase, especially during Ramadan, where the body has expended a significant amount of its energy and fluids. The first thing a player should do is gradually replenish the body with fluids by drinking water to compensate for what has been lost through sweating, avoiding drinking large amounts at once to prevent straining the stomach and bladder. This should preferably be done within the first 30 minutes after the match. The player also needs a light and balanced recovery meal that contains carbohydrates to refill glycogen stores in the muscles, in addition to protein to support muscle tissue repair, ensuring that the meal is simple, easily digestible, and not rich in fats.”

He emphasized that one of the important points players should consider is the necessity of paying attention to mental and psychological health, as matches are often under significant public and media pressure, which requires players to avoid psychological stress through practicing some relaxation exercises, including deep breathing, progressive muscle relaxation, and also warming up before the match on the field. It is essential to maintain both physical and mental balance.

In conclusion, Baawaked offers some important advice to players: adhere to a light and balanced iftar meal before the match to avoid straining the stomach and feeling bloated, drink fluids gradually, limit caffeine beverages including coffee, tea, and soft drinks, organize sleep and give the body sufficient rest, and not neglect the suhoor meal, while emphasizing that the blessed month of Ramadan is a month of discipline and elevation in fitness, physical, and spiritual aspects simultaneously. From all of the above, players should manage their day with professionalism and health awareness.