A Strategic Approach to Training While Fasting this Ramadan

For pickleball players observing Ramadan, fasting represents a significant physiological shift. Abstaining from food and fluids from dawn to sunset alters hydration status, glycogen availability, sleep patterns, and recovery cycles. Because pickleball relies heavily on reaction speed, lateral explosiveness, neuromuscular coordination, and tactical decision-making, training must be adjusted strategically.

The objective during Ramadan should not be performance maximisation. Instead, it should focus on performance preservation, skill refinement, and injury prevention.

1. Understanding the Physiological Impact of Fasting

Research consistently shows that prolonged daily fasting can affect both physical and cognitive performance, particularly later in the day.

Maughan et al. (Journal of Sports Sciences, 2010) found that endurance and high-intensity output may decline during Ramadan when training loads are not modified. Dehydration alone can impair neuromuscular coordination and decision-making. Ganio et al. (Medicine & Science in Sports & Exercise, 2011) demonstrated that even 2% body mass loss from dehydration negatively impacts cognitive performance, reaction time, and mood — all critical factors in fast-paced paddle sports.

In tropical climates, dehydration risk increases further due to heat and humidity. For pickleball players training in Malaysia or similar environments, hydration management becomes a central performance variable.

2. Training Periodisation During Ramadan

Shift From Overload to Maintenance

Ramadan should function as a controlled deload or technical refinement phase. High-volume conditioning blocks, maximal strength development, or repeated high-intensity sessions increase risk of fatigue accumulation and muscle strain.

Instead, training emphasis should shift toward:

• Precision dinking and reset control
• Serve placement and third-shot decision-making
• Transition footwork efficiency
• Tactical pattern recognition
• Reaction training with controlled intensity

This approach maintains neuromuscular sharpness without overtaxing depleted energy systems.

3. Optimal Training Timing

Post-Iftar Training (Primary Window)

The most suitable window for moderate-to-high intensity training is approximately 60 to 120 minutes after iftar.

Post-feeding, blood glucose rises and glycogen resynthesis begins. Tarnopolsky and Phillips (Sports Medicine, 2014) highlight the importance of carbohydrate availability for restoring muscular performance. Additionally, hydration and electrolyte replenishment restore plasma volume, supporting cardiovascular stability (Casa et al., Journal of Athletic Training, 2015).

Recommended post-iftar training focus:

• Competitive match play
• Faster-paced drills
• Reaction speed work
• Moderate resistance training with reduced volume

Training immediately at iftar is not ideal, as digestion competes with muscular blood flow.

Pre-Iftar Training (Modified Approach)

If scheduling requires training before breaking fast, intensity must remain controlled.

Recommended focus:

• Technical repetition drills
• Tactical walkthroughs
• Shadow footwork
• Low-intensity rally control

Avoid:

• Extended sprint drills
• High-intensity intervals
• Prolonged rallies in heat

Waterhouse et al. (Chronobiology International, 2010) observed that lower-intensity activity during fasting produces less perceived fatigue and maintains better overall adaptation compared to sustained high-intensity training.

4. Hydration Strategy: Evidence-Based Recommendations

The American College of Sports Medicine advises that even mild dehydration (2% body weight loss) impairs performance and thermoregulation (Casa et al., 2015).

Between iftar and suhoor:

• Consume fluids consistently rather than in a single large volume
• Target gradual intake every 1–2 hours
• Include electrolytes (sodium, potassium) to improve fluid retention
• Limit excessive caffeine intake, as it may increase fluid loss
• In humid climates, electrolyte inclusion becomes especially important for maintaining neuromuscular function.

5. Nutritional Structuring for Stability

Suhoor (Pre-Dawn Meal)

The goal is sustained energy release and muscle preservation:

• Slow-digesting carbohydrates (oats, whole grains)
• Lean protein (eggs, yogurt, chicken)
• Healthy fats (nuts, seeds)
• Hydrating fruits and vegetables

Protein intake during Ramadan remains critical for muscle retention. Tarnopolsky and Phillips (2014) emphasise adequate protein distribution to support muscle maintenance during caloric restriction.

Iftar (Breaking Fast)

• Begin with water and small carbohydrate intake to stabilise blood glucose
• Follow with balanced meal including carbohydrates, protein, and moderate fats
• Avoid heavy fried meals that may impair digestion and recovery

6. Sleep, Recovery, and Hormonal Considerations

Ramadan often disrupts sleep cycles due to early suhoor and later nights. Reduced sleep negatively affects reaction time, recovery, and hormonal balance.

Waterhouse et al. (2010) note that split sleep schedules, including short daytime naps, can partially restore alertness and cognitive function.

Recommendations:

• Aim for cumulative 6–8 hours of sleep in a 24-hour cycle
• Incorporate 20–30 minute naps where possible
• Prioritise evening mobility work to support muscular recovery

7. Red Flags and When to Adjust

Players should immediately reduce intensity or stop training if they experience:

• Persistent dizziness
• Headaches
• Disproportionate heart rate response
• Severe fatigue
• Nausea

These symptoms may indicate dehydration or glucose depletion, both of which are linked to impaired neuromuscular and cognitive function (Ganio et al., 2011).

Conclusion: Ramadan as a Tactical Refinement Phase

Ramadan should be viewed not as a setback, but as a structured recalibration phase. With adjusted intensity, strategic hydration, controlled nutrition, and smart scheduling, pickleball players can maintain performance capacity while protecting health.

Skill refinement, patience, emotional control, and decision-making can improve during this month, provided training is intentional and evidence-informed.

References

• Maughan RJ et al. Effects of fasting on performance. Journal of Sports Sciences, 2010.
• Ganio MS et al. Mild dehydration impairs cognitive performance. Medicine & Science in Sports & Exercise, 2011.
• Tarnopolsky MA, Phillips SM. Protein requirements for athletes. Sports Medicine, 2014.
• Casa DJ et al. National Athletic Trainers’ Association position statement: Fluid replacement. Journal of Athletic Training, 2015.
• Waterhouse J et al. Effects of Ramadan on sleep and performance. Chronobiology International, 2010.