Department of Sports Nutrition, Australian Institute of Sport, Belconnen, ACT, Australia.
J Sports Sci. 2012;30 Suppl 1:S21-31. doi: 10.1080/02640414.2012.680484. Epub 2012 May 3.
Ramadan fasting, involving abstinence from fluid and food from sunrise to sundown, results in prolonged periods without nutrient intake and inflexibility with the timing of eating and drinking over the day. Dietary choices may also change due to special eating rituals. Although nutrition guidelines are specific to the sport, to the periodized training and competition calendar, and to the individual, many promote the consumption of carbohydrate and fluid before and during exercise, and consumption of protein, carbohydrate, and fluids soon after the session is completed. Failing to meet overall nutritional needs, or to provide specific nutritional support to a session of exercise, is likely to impair acute performance and reduce the effectiveness of training or recovery. Muslim athletes who fast during Ramadan should use overnight opportunities to consume foods and drinks that can supply the nutrients needed to promote performance, adaptation, and recovery in their sports. Because of the benefits of being able to consume at least some of these nutrients before, during or after an exercise session, the schedule of exercise should be shifted where possible to the beginning or end of the day, or during the evening when some nutritional support can be provided.
斋月禁食，即从日出到日落期间禁食水和食物，导致长时间没有营养摄入，而且一天中进食和饮水的时间也不固定。由于特殊的饮食仪式，饮食选择也可能发生变化。尽管营养指南针对特定运动、周期性训练和比赛日程以及个人有所不同，但许多指南都提倡在运动前和运动期间摄入碳水化合物和液体，并在运动结束后尽快摄入蛋白质、碳水化合物和液体。未能满足整体营养需求，或未能为运动提供特定的营养支持，可能会损害急性表现并降低训练或恢复的效果。在斋月期间禁食的穆斯林运动员应利用夜间机会摄入食物和饮料，以提供促进运动表现、适应和恢复所需的营养。由于在运动前、运动期间或运动后至少能摄入一些这些营养物质的好处，因此应尽可能将运动时间安排在一天的开始或结束时，或在晚上提供一些营养支持时进行。
