Muslims across the world will be observing Ramadan from approximately 11th March to 10th April.
We spoke to TeamUCL members who are observing Ramadan to learn more about best practice for playing sport while fasting, and what sports clubs can do to support their Muslim members.
When did you start playing sport?
I’ve been playing football my whole life, so joining the Medic Football Club in my first year was a no-brainer. Since then, I’ve enjoyed being actively involved in the club and was proud to serve as President in my third year. Muslim representation in sports is highly significant to me and something we can always strive to improve. It has been one of my goals this year as the RUMS VP of Sports and Societies, and hopefully, by having this conversation, we're working towards that goal.
How do you approach training and matches while fasting? What about during Varsity?
Whether it’s playground-football in the summer heat during a 19-hour fast or cycling during lockdown, I've always enjoyed staying active during Ramadan. This year is no exception, and I'm excited to represent TeamUCL at Varsity during Ramadan.
Although feeling hunger and having a rumbling stomach throughout the day is inevitable, fasting during training or matches is more of a mental challenge than a physical one. It requires self-discipline as you resist temptations such as eating and drinking. How this translates onto the pitch: I may not be able to run as intensely, but mentally I feel calmer and more focused, so, insha'Allah (God-willing), I'll still be effective on the day.
I prefer not to eat much when the fast begins around 4 am. Usually, I have a banana, a date, and some water. During the day, I attend university as usual and then engage in exercises such as 8-aside football, gym sessions, or light runs around 4 pm. I aim to finish exercising as close to sunset as possible. By the time I've washed up and performed my wudhu (ablution), it's time to break my fast. At sunset, I break my fast with a date to replenish energy and ensure to hydrate well with plenty of water.
This year, Varsity falls within the first week of Ramadan, so I haven't had to make significant changes to my training routine. In preparation for the Medic Football Varsity on Saturday, I'll have a carb-heavy meal Friday night, accompanied by lots of fluids. Early Saturday morning, I'll have some fruit and more fluids, keeping it light. My team is aware that I'll be fasting, which may influence our tactics regarding pressing aggressively and necessitate more rotation, so hopefully, I won't cramp up on the pitch!
What helps you to participate in sport during Ramadan? How can sports clubs support their Muslim members?
It's fantastic when people take an interest in Ramadan. Feel free to ask questions; I'm happy to share my fasting experiences. To address some frequently asked questions, here's a brief summary of my routine during this month:
For 30 days, between sunrise and sunset (roughly 4 am to 6 pm), I abstain from consuming anything, including water. During this time, I focus on spiritual development and use hunger as a reminder to exercise self-control.
Ramadan is truly an individual journey, and it would be excellent if clubs could reach out to their Muslim members and inquire about their plans for this month. Some people may wish to maintain their level of commitment and intensity, while others may prefer to reduce their engagement. Flexibility to accommodate Muslim members this month is crucial, as it's sometimes challenging to predict whether one will be up for physical activity on a particular day.
Sunset currently occurs around 6 pm but changes daily as the days lengthen. If unsure about the timing, do ask fasting athletes or google ‘London Sunset time today’.
It would be helpful if clubs proactively made arrangements for fasting athletes to break their fast and pray at sunset. This could involve scheduling events at times that don't conflict or, when this isn't feasible, arranging an extended break for Muslims to eat and pray.
I would also encourage everyone to give it a try! Join your Muslim friends or flatmates for sunrise and sunset meals, or even attempt fasting yourself. Fasting can be a fantastic way to challenge oneself and doesn't necessarily have to be tied to religion.
Do you have any advice for students who are playing sport and fasting for the first time?
Listen to your body and start gradually. In my experience, the body adjusts to exercising while fasting as the month progresses, making it easier. Lower-intensity training is generally manageable and an excellent way to stay fit during this month, whereas high-intensity workouts without water and low sugar intake can be tough.
Everyone's body is different, so find what works best for you. It's crucial to prioritise safety. No matter how mentally strong you are, overtraining without proper nutrition can be dangerous. There's no shame in informing your teammates if you need to be substituted or if you can't give 100%, and I'm sure they'll understand (especially after they’ve read this).
If you feel unwell during a workout, remember it's okay to break your fast for medical reasons. Choose your workout times wisely and ensure you fuel and hydrate properly—you've earned it!