In the heart of Malaysia, where tropical heat and humidity frequently reach 32°C, the month of Ramadan presents a complex physiological landscape for elite athletes. The atmosphere is marked by a unique sense of camaraderie, the scent of bubur lambuk, and nightly moreh gatherings, yet for the competitive sportsman, the month requires a meticulous balance between religious devotion and physical requirement. For the Malaysian national athlete, performance is not a matter of theory; it is a daily negotiation and adaptation with the body’s metabolic patterns, environmental stressors and religious faith.
A study of 172 Malaysian Muslim national elite athletes reveals that while nearly one-quarter of these athletes perceive an adverse effect of fasting on their sport performance, yet nearly half feel no change at all. In sports, the decision to fast is and should be personal and empowering. Many Muslim athletes also recognize that religious exemptions are allowed for those traveling for international competition, those who are unwell, or those whose health might be severely compromised by high physical demands. By removing the weight of guilt, athletes are empowered to make professional decisions that safeguard their physiological safety and career longevity.
Practical Eating Strategies for the Active Malaysians
A primary concern for high-performance athletes is the potential loss of training adaptations gained throughout the year. However, expert guidance suggests that the body is more resilient than often assumed. “A body trained consistently for 11 months will not be compromised by 30 days of fasting — it adapts, performs, and thrives” noted Kamsina Aziz, who had worked with the Malaysian National Cycling Team for 4 years since 2014.
For those choosing to fast, practical execution must take precedence to maximize energy availability, maintain body composition and support the body.
- The Sahur: Athletes should not skip Sahur and are encouraged to “eat Sahur like lunch,” consuming a complete, nutrient-dense meal as close to the Subuh (dawn) Azan as possible to shorten the fasting window. This meal should prioritize complex carbohydrates and low-glycemic index (GI) carbohydrates sources —such as brown rice, whole meal bread, oats, legumes; or well balanced meals including lean protein and vegetables, i.e. nasi berlauk, nasi goreng —to allow for a sustained release of glucose throughout the day.
- The Iftar: Breaking the fast should occur immediately at the Maghrib Azan. Most high performance coaches would arrange for the training/workout sessions to be after Iftar. In this type of schedule, high-carbohydrate, low-fat, and fiber-rich choices are vital to replenish depleted glycogen stores. Traditional Malaysian options like dates and rice-based dishes provide immediate energy, but athletes should limit overly fried or spicy foods that may cause gastrointestinal distress before training.
- The Moreh: The post-Tarawih meal, or moreh, serves as an essential recovery window after the workout. Including some carbohydrates and high-quality protein (approximately 20g) during this meal is crucial to support muscle protein synthesis and preserve lean mass. It is also important to include some fiber and avoid too many high fat options because Moreh is usually taken before bed time.
Hydration and Heat Management
In Malaysia’s climate, dehydration is the primary risk factor for fatigue and reduced concentration. Athletes often risk “thickened blood” when fluid intake is poorly managed, which can lead to hyperthermia in humid conditions.
A practical goal is to consume at least 2 liters of water during the non-fasting hours. A simple yet effective block strategy involves drinking 500ml at Sahur, 500ml at Iftar, and another 500ml every hour until sleep. Monitoring urine color is a non-negotiable professional habit; pale yellow indicates good hydration, while dark yellow demands immediate rehydration. Additionally, utilizing cooling techniques such as ice baths or cold towel compresses can help manage core body temperature during humid Malaysian afternoons.
Optimizing the Training and Recovery Load
High-performance during Ramadan requires a strategic shift in scheduling. Heavy training sessions are most effective when moved to the evening, approximately 2–3 hours after Iftar, when the athlete is fueled and hydrated. If daytime training is mandatory, it should be limited to light cardio or skill-based drills.
The “power of the nap” is a proven tool for the Muslim athletes; 30 minutes to a one-hour daytime nap is essential to combat sleepiness, promote recovery, and ensure the brain remains alert for evening sessions.
As the community enters this holy month, training sessions for high performance athletes continue. A successful Ramadan is achieved through meticulous planning, discipline, and a focus on meeting the body’s unique requirements. “Preparation determines performance. Train the body for 11 months, and Ramadan becomes refinement — not regression,” Aziz concludes.
To support the journey toward maintaining peak physical health during Ramadan, SNAc offers specialized consultations and courses designed to provide evidence-based guidance for the active individuals.
For those seeking deeper insights into managing nutrition and training during this time, we invite you to explore our Expert Series at https://snac.learnworlds.com/course/expert-series-feb25. Success is not just a possibility; with a well-executed plan, it is the standard. Sports Nutrition Academy (SNAc) wishes all fasting athletes and active individuals a blessed and productive Ramadan.
For more information about Sports Nutrition Academy (SNAc) Malaysia can assist your sporting goals visit www.snac.my