As Ramadan 2026 approaches, parents face new challenges—especially when their children are involved in regular sports training and physical activity. Fasting requires careful planning to ensure young athletes receive enough energy and essential nutrients to support growth, performance, and overall health.
Dr. Hamada Nassar, a nutrition specialist, emphasizes that Ramadan can actually be a valuable opportunity to strengthen healthy eating awareness among athletic children—if managed correctly.
Particular attention should be given to girls, as nearly 30% of women and girls worldwide experience iron deficiency anemia. For athletic girls who fast, iron intake becomes especially important to maintain energy and prevent fatigue.
Ramadan: A Chance to Build Healthy Habits
Ramadan can help young athletes develop:
Better awareness of balanced nutrition
Structured meal timing
Healthy hydration habits
Discipline in sleep and recovery
The key pillars include:
Balanced energy intake
High-quality protein
Complex carbohydrates
Healthy fats
Proper hydration
With thoughtful planning, fasting can coexist safely with moderate athletic performance.
General Nutritional Needs for Young Athletes in Ramadan
Maintaining a balance between calories burned during training and calories consumed is essential.
Smart Iftar Strategy
Breaking the fast properly helps avoid digestive stress and energy crashes:
Start with water and dates to restore natural sugars and fluids.
Follow with a light soup to replenish electrolytes and minerals.
Focus on complex carbohydrates such as oats, sweet potatoes, and brown rice for sustained energy.
Include high-quality protein like eggs, fish, chicken, or legumes to support muscle repair and growth.
Add healthy fats such as olive oil, nuts, and avocado for satiety and hormonal support.
Hydration between iftar and suhoor is critical to prevent dehydration—especially if training takes place after fasting hours.
Best Training Times During Ramadan
Training timing significantly impacts performance and safety:
Moderate to intense workouts: Best scheduled about two hours after iftar, once digestion has begun and energy is restored.
Light workouts: Can be done about an hour before iftar, provided the child breaks the fast immediately at sunset.
Avoid high-intensity workouts late in the fasting period to prevent dizziness or sudden drops in blood sugar.
Adequate sleep is equally important for recovery, focus, and injury prevention.
Suggested Iftar Meal Plan for Young Athletes
A balanced iftar may include:
Dates and water
Light soup
Main dish with:
Lean protein (chicken, fish, eggs, legumes)
Complex carbohydrates (brown rice, whole-grain bread, potatoes)
Fresh or cooked vegetables
Avoid fried foods, as they may cause sluggishness.
A later snack before suhoor can include:
Yogurt with fruit and nuts
A protein-rich smoothie
Suggested Suhoor Meal Plan
Suhoor is the most important meal for sustaining energy throughout the fasting day.
Focus on:
Slow-digesting protein (Greek yogurt, cottage cheese, eggs)
Whole grains (whole-wheat bread, oats)
Fiber-rich fruits and vegetables
Plenty of water
Avoid salty and pickled foods, as they increase thirst.
Differences Between Boys’ and Girls’ Nutritional Needs
Before puberty, differences are minimal. After puberty, some adjustments are important:
For Girls
Higher iron requirements due to menstruation
Increased focus on preventing anemia
Include iron-rich foods such as spinach, lentils, and fortified cereals
Ensure adequate calcium intake for bone health
Hormonal changes may also influence appetite and energy levels during certain times of the month.
For Boys
Typically higher muscle mass
Slightly greater protein and calorie needs
Emphasis on supporting muscle development
Despite these differences, the fundamental principles remain the same: balanced nutrition, consistent hydration, and stable energy sources.
Important Advice for Mothers During Ramadan
Monitor your child’s activity level and adjust meals accordingly.
Prioritize adequate sleep.
Avoid pressuring children about weight during Ramadan—the priority is health and energy.
Encourage sports as a long-term healthy lifestyle, not just performance.
When to Consult a Doctor or Nutrition Specialist
Seek professional advice if you notice:
Significant weight loss
Recurrent muscle cramps
Noticeable decline in athletic performance
Frequent dizziness during fasting
Pre-existing conditions such as diabetes, anemia, or hormonal disorders
A specialist can tailor a nutrition plan that ensures fasting does not negatively affect your child’s growth or health.
Final Thought
With proper planning, Ramadan can be a powerful opportunity to strengthen young athletes physically and mentally. Balanced nutrition, smart scheduling, hydration, and medical guidance when necessary will help both boys and girls maintain performance while protecting their health throughout the holy month.
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