This article was originally published in the Winnipeg Newcomer Sport Academy.
Introduction
As Canada transitions from the chill of winter to the gentle warmth of spring, Muslim athletes across the province are preparing for Ramadan, one of the most sacred and reflective periods in the Islamic calendar. Marked by fasting, prayer, and self-reflection, Ramadan influences not only the spiritual well-being of athletes but also their athletic performance.
For non-Muslim volunteer coaches and sport leaders, understanding and supporting Muslim athletes during this time requires sensitivity, flexibility, and a focus on practical accommodations. This article explores Ramadan’s impact on athletes and offers actionable guidance to help sports communities across Canada foster an inclusive and supportive environment.
Understanding Ramadan: A Time of Spiritual and Physical Commitment
Ramadan is the ninth month of the Islamic lunar calendar, observed by over 1.9 billion Muslims worldwide (Pew Research Center, 2021). During this month, Muslims fast from dawn until sunset, abstaining from food, drinks, and other physical needs. The fast is broken with a meal called Iftar, shortly after sunset, and resumes with Suhoor, a predawn meal that sustains individuals for the day ahead.
For athletes, fasting during Ramadan presents unique challenges. In Manitoba, where sunset in the spring can occur as late as 9 p.m., fasting may last over 16 hours. Despite these physical demands, many athletes report that fasting enhances their focus, discipline, and mental clarity.
It’s also important to note that fasting practices can vary. While most adult Muslim athletes will observe a full fast, younger athletes or those gradually easing into fasting may practice partial fasting, meaning they may not abstain from food and water for the entire day. In the first few days of Ramadan, fatigue may be more pronounced, requiring adjustments in training intensity.
Historical Context: Fasting and Athleticism
Fasting and athletic performance may seem at odds, but history offers inspiring examples of athletes who have excelled during Ramadan.
Take Noureddine Morceli, the Algerian middle-distance runner who set multiple world records in the 1990s. Morceli famously trained and competed while fasting during Ramadan, even in high-stakes competitions (BBC, 1993). His success underscores the powerful interplay of faith, discipline, and endurance.
Similarly, Mohamed Salah, the Egyptian footballer for Liverpool, has demonstrated how Ramadan can coexist with elite performance. Salah delivered an extraordinary man-ofthe-match display in the 2018 UEFA Champions League semifinal while fasting (Kareem, 2019). His achievements during Ramadan have inspired countless young Muslim athletes worldwide, including those here in Manitoba.
Making Ramadan Relatable to Canada’s Sport Community
In Canada, where sports are an essential part of community life, coaches and sport leaders must understand the unique experiences of Muslim athletes during Ramadan.
Whether coaching hockey in small-town Ontario, basketball in British Columbia, or soccer in Quebec, recognizing the cultural and religious significance of Ramadan allows coaches to create a more inclusive and supportive environment. When athletes feel respected and accommodated, they experience a greater sense of belonging, which fosters trust, loyalty, and motivation within the team. This, in turn, strengthens team cohesion, as players from diverse backgrounds develop mutual respect and understanding. A more unified team culture leads to improved communication, stronger teamwork, and ultimately, better overall performance—both on and off the field.
Here are some practical accommodations that can make Ramadan relatable to Canada’s sport community:
1) Flexible Training Schedules: Timing is Key
One of the simplest and most effective ways to support Muslim athletes during Ramadan is by adjusting training schedules. Across Canada, sunset during Ramadan varies by region, ranging from as early as 7 p.m. in Halifax to nearly 9 p.m. in Vancouver. Given these variations, many athletes prefer to train either early in the morning, after Suhoor, or later in the evening, after Iftar. These timeframes allow athletes to hydrate, refuel, and perform at their best.
In addition, Iftar is often a family event, and some Muslim athletes may need to leave practice early or miss sessions altogether. Coaches should be aware that attendance may vary, especially on key nights when family commitments take priority.
Studies show that while fasting can reduce physical endurance during daytime hours, athletes who train after breaking their fast experience less fatigue and recover more effectively (Zerguini et al., 2007). Offering flexible training times not only honours their religious commitments but also ensures they can maintain their athletic progress.
2) Hydration and Nutrition: Supporting Physical Wellness
Hydration is a critical concern during Ramadan, particularly for athletes engaged in high-intensity sports. In many parts of Canada, spring temperatures can rise above 20°C, increasing the risk of dehydration for fasting athletes. Without regular water breaks, performance can decline rapidly, especially in endurance sports like soccer, track, or football.
To mitigate this, coaches should encourage athletes to prioritize hydration between Iftar and Suhoor. Drinking water, alongside electrolyte-rich fluids such as coconut water or sports drinks, helps replenish lost fluids. Additionally, balanced nutrition plays a key role in maintaining energy levels:
- Suhoor (Pre-Dawn Meal): Focus on slow-digesting carbohydrates (e.g., oats, whole grains), lean proteins, and healthy fats.
- Iftar (Post-Sunset Meal): Include quick-digesting carbs, protein-rich foods, and hydrating fruits like watermelon or oranges.
Considerations for Specific Sports
Certain sports, like swimming, may require additional accommodations. Athletes fasting while training in water must be cautious about unintentional swallowing, as this could inadvertently break their fast. Coaches may want to adjust training schedules for fasting swimmers or offer dry land training alternatives during Ramadan.
3) Respecting Prayer and Spiritual Needs
Ramadan extends beyond fasting—it’s also a time for heightened spirituality, reflection, and prayer. Muslim athletes observe five daily prayers, including Maghrib, which coincides with Iftar. Accommodating these practices is a vital way to support Muslim athletes holistically.
How Coaches Can Support:
- Designated Prayer Spaces: Provide a quiet, clean space at training or competition venues for athletes to perform their prayers.
- Adjust Scheduling: Coordinate with athletes to schedule practices or games around prayer times. If prayer coincides with activity, allowing a short break ensures athletes can fulfil their obligations.
- Open Communication: Have regular, respectful conversations with athletes to understand their needs and preferences during Ramadan.
- Education and Sensitization: Offer brief workshops or resources to educate coaching staff and teammates about the significance of Ramadan.
- Community Collaboration: Partner with local Muslim organizations or community centres to create a more inclusive environment and seek practical advice on accommodations.
Additionally, Eid marks the end of Ramadan and is a major celebration for Muslim communities worldwide. It is common for athletes to miss practice or even competition during this period, as Eid celebrations can extend over multiple days. Coaches should plan and be understanding of athletes’ commitments during this time.
4) The Mental Edge: Ramadan’s Hidden Superpower
Ramadan’s challenges don’t just test physical endurance—they also enhance mental focus. Many athletes report that fasting sharpens their concentration and fosters resilience. Scientific studies support this, linking fasting with improved cognitive performance, better memory, and heightened mindfulness (Carneiro et al., 2019).
For example, research on intermittent fasting has shown that individuals who fast experience heightened reaction time and decision-making speed, particularly in mentally demanding tasks (Harder-Lauridsen et al., 2017). This is particularly relevant for sports requiring rapid strategic thinking, such as hockey, curling, and basketball, where athletes must process information quickly and make split-second decisions. In fact, some athletes report that fasting helps them enter a state of heightened mental clarity, allowing them to anticipate movements and stay more focused during competition.
Muhammad Ali, one of the greatest boxers of all time, once said, “Service to others is the rent you pay for your room here on Earth” (Ali, 1978). For Muslim athletes, Ramadan is a time of service—not only to God but also to themselves and their communities. They cultivate discipline, patience, and self-control through fasting—qualities that enhance their athletic abilities.
Final Notes: Building an Inclusive Sports Culture in Canada
Canada is home to a vibrant and growing Muslim population, and with it, an increasing number of Muslim athletes In a country that prides itself on diversity and community spirit, coaches and sports leaders have a unique opportunity to foster inclusivity by respecting and accommodating the religious practices of all athletes.
Supporting Muslim athletes during Ramadan goes beyond adjusting practice times or hydration plans. It’s about understanding their physical and spiritual challenges, offering thoughtful guidance, and building an environment rooted in respect and empathy.
When coaches take these steps, they help their athletes thrive—not just during Ramadan, but all year round. In doing so, they also enrich Canada’s broader sporting community, strengthening team unity, cultural understanding, and the foundation for a more inclusive future in sports.