Athletes during a training programme at Aspetar.
Doha, Qatar: Aspetar, Orthopaedic and Sports Medicine Hospital, continues its support for athletes by launching a series of comprehensive scientific guidelines designed to assist them throughout the holy month of Ramadan, a period that coincides this year with the postponement or cancellation of several sports events in the region.
According to Aspetar, this unique phase offers an opportunity to reset training programmes and enhance both physical and mental readiness, based on the latest scientific research findings.
Sports Medicine Specialist at Aspetar Dr. Omar Al Sairafi said: “Every day, we see athletes at our clinics reporting symptoms linked to overuse and fatigue. While proper management generally requires adjusting physical exertion and temporarily reducing workload, this is often not feasible due to crowded competition schedules. Therefore, professional athletes should view these unforeseen breaks as rare opportunities for recovery, a chance to reduce physical strain while maintaining top levels of fitness and readiness. Just as interruptions can be unexpected, so too can the return to play.”
Addressing how athletes can preserve their performance levels during Ramadan despite schedule disruptions, Dr. Montassar Tabben, Sports Science Researcher at Aspetar, explained that maintaining readiness relies on “Smart management” of training loads aligned with changes in sleep, nutrition, and hydration patterns.
Many athletes prefer to perform high-intensity training sessions after Iftar, when energy and hydration levels are restored, whereas lighter skill, flexibility, or recovery sessions are best scheduled closer to fasting hours to minimize fatigue and dehydration risks.
Aspetar experts advise distributing meals and fluids gradually between Iftar and suhoor, prioritising balanced meals rich in complex carbohydrates for energy, adequate protein to promote muscle recovery, and fruits and vegetables to replenish micronutrients.
A progressive hydration plan, rather than consuming large volumes at once, is also recommended, including fluids with electrolytes when appropriate, particularly for athletes training in hot environments or under higher workloads.
Aspetar emphasises that recovery and rest are key factors for performance, noting that the greatest challenge during Ramadan is often not fasting itself but disrupted sleep quality. Regular short naps, limiting screen exposure in the evening, and maintaining consistent wake-up times can help offset the effects of sleep loss.
Recovery routines such as cool-down exercises, stretching, muscle massage, and monitoring signs of fatigue (like sleep quality, muscle soreness, or general tiredness) are strongly encouraged.
The hospital further notes that competition pauses during Ramadan can serve as a valuable time to rebuild endurance and strength and to enhance recovery, especially when training sessions are carefully adjusted to the Ramadan schedule.
With ongoing changes in the regional sports calendar, psychological stability has become a decisive factor in athletic performance.
