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Burnley FC’s First Team Performance Nutritionist details how the Club supports players fasting during Ramadan

2023-03-29T12:00:00.000Z

RAMADAN FOR THE CLARETS

Burnley FC’s First Team Performance Nutritionist details how the Club supports players fasting during Ramadan

2023-03-29T12:00:00.000Z

Burnley FC’s First Team Performance Nutritionist details how the Club supports players fasting during Ramadan

The ninth month in the Islamic calendar is Ramadan, when Muslims across the globe observe the ritual of a month long fast, each day from dawn to sunset. The month of Ramadan lasts for a duration of 29 or 30 days and its start and end dates are determined by the sighting of the birth of a new moon.

At Burnley Football Club, we have several of our first team players who are observing Ramadan. Burnley FC’s First Team Performance Nutritionist Elliot Frankland gives an insight into how the Club will be supporting the players nutrition and intake during this period of fasting.

The nutritional plan

During fast, no food or drink is allowed, this can be up to 17 hours and Suhoor and Iftaar are the names of the two meals that Muslims eat during the month of Ramadan.

This impacts the nutritional plan set by Elliot for the players that are fasting. Players would be advised to consume a pre-dawn meal, Suhoor, which is slow-release carbohydrates (2g/kg) and protein (0.4g/kg) before a final pre-dawn feed.

For the final pre-dawn feed players would be advised to consume a smoothie containing a slow-release protein (0.4g/kg) (SIS Performance Sleep Formula).

Iftar is the fast-breaking evening meal of Muslims in Ramadan. Upon breaking the fast the aim is to restore carbohydrate stores, restore electrolyte balance and fluid and stimulate protein synthesis for muscle repair. Here, the Club recommends players to break the fast with a small meal or recovery smoothie (Recovery Formula) containing (1g/kg) Carbohydrates and (0.4g/kg) protein.

One hour after this meal players would then be advised to consume an evening meal rich in carbohydrates (4g/kg) and (0.4g/kg) protein.

For final intake for the day, players would be advised to consume a pre-sleep snack in the form of a smoothie again, we would use slow-release sleep protein formula (0.4g/kg) with the addition of (1g/kg) carbohydrates.

Hydration

Hydration is key for performance, players being in a dehydrated state can negatively impact their performance and heighten injury risk. Therefore, it is important that athletes commence training and competition in a hydrated state. An easy guide that can be used to assess hydration statues is simple to monitor urine colour when inactive.

To support hydration before dawn players are advised to consume 2-3 litre fluids non-excessively over the non-fasting period. We would advise to choose a drink that helps with fluid retention (Skimmed Milk or the addition of SIS HYDRO Tablet to 500ml water).

For rehydration after sundown, players are advised to drink at least 2/3 litre of fluids (water, squash, milk, juice, decaffeinated tea), sipped over the non-fasting period.

Athletes should avoid any caffeine to help maximise sleep duration and quality during the night.

Players should also avoid rapid fluid consumption, as this can impair rehydration by increasing urine losses. Players should steadily consume fluids across the non-fasting periods to optimise rehydration. Further, rapid fluid intake close to sleep may cause sleep disturbance, waking in the night to use the bathroom, which would negatively impact sleep.

To keep up with the physical demands of playing football whilst fasting, all products used to support players are sourced from the Club's official nutrition partner, Science in Sport.

Sleep

The impact of fasting can have an effect on many aspects of a player’s routine, including their sleep pattern - which with a schedule of training, recovery and games, needs to be considered with the nutrition team.

Sleep loss can be a major factor during Ramadan leading to daytime fatigue and poor concentration, which can affect performance and recovery in athletes.

During Ramadan, many Muslims sleep routines change with the addition of an afternoon nap prior to rising for iftar. Players will be advised to take planned naps for 20-30 minutes; this has been shown to significantly improve alertness. Longer naps over 90 minutes may also be necessary to offset sleep debt (Roky 2012).

Timings & training

Based on Manchester Prayer Timings, here’s an example of Ramadan Day 1. These timings will adjust throughout the month, as timings change throughout the calendar for Sohoor & Iftar.

Plans are formulated well in advance to support the players throughout the month of Ramadan. In training cooling strategies are adopted such as ice towels and cold-water immersion is encouraged. Training loads/volumes are also managed and altered by our performance coaches and coaching staff.

Finally, Elliot explains that a joined-up plan is required to support players throughout this period, with the nutrition team linking in with physios and medics for example.