Nutrition – Special Considerations

Ramadan

Athletes who adhere to the tenets of Islam fast from sunrise to sunset during the month of Ramadan. We created the following strategy to keep our athletes running strong and performing at their best.

  1. Determine caloric needs or energy expenditure, based on height, weight, age, sport and workout schedule.
    1. (weight (lbs) ÷ 2.2) x 24 = caloric intake
    2. For every 20 minutes of activity add 100 calories.
    3. Each athlete should weigh themselves before practice.
      1. Fluid replacement = 24oz. for every pound loss.
  2. Meal options based on their usual eating habits for the pre-fast meal (called suhoor) and the post-fast meal (called iftar).
    1. Each meal should consist of roughly 60% carbs. 20% protein and 20% fats.
    2. Athletes should consume more carbs due to prolonged activity. Carbs breakdown into more immediate useable energy.
  3. Athletes are encouraged to eat about one-third of their calories and drink one-half of their fluids before sunrise and two-thirds of their calories with the remainder of the fluids after sunset.

Athletes are encouraged to alert the athletic trainer or coach if they become dizzy or lightheaded in practice or in a competition.

*Parents are encouraged to send a note to the athletic trainer giving permission to break the fast for illnesses such as heat exhaustion, which could lead to heat stroke and death.

EXAMPLE EATING PLAN

SUHOOR

  • Pasta, rice, bread
  • chicken, beef or fish
  • vegetables, and fruit.

2.5 hrs. after (SNACK)

  • sweets and fats (PB&J, milk and cookies, etc.)

BEFORE BED

  • Pasta, rice, bread
  • chicken, beef or fish
  • vegetables, and fruit.

IFTAR

  • Breakfast foods – eggs, bread, cereal & whole milk, fruit
  • Fluids are constant during this time: water is a great options to rehydrate.