Training during Ramadan presents a unique challenge for boxers. The month of fasting observed by Muslims around the world—from sunrise to sunset—affects not only food intake but also hydration, energy, and sleep. For athletes and coaches, this period requires a rethinking of routines, priorities, and expectations.
Episode #108 brings together a mix of coaches, athletes, and medical professionals to explore how boxers can adapt their training during Ramadan without compromising their health or performance.
Please note, all views and opinions of our guests are that of their own.
Understanding the Demands of Fasting
Fasting during Ramadan is not simply a matter of skipping meals. It includes refraining from both food and drink during daylight hours. This makes high-intensity training difficult, particularly in the warmer months when sunset arrives late. The absence of water during the day is especially significant for athletes, impacting performance, recovery, and safety.
This makes it essential to reframe how and when training happens and to consider what the athlete’s body can realistically handle under these conditions.
“I remember training during Ramadan one time, and I really struggled. And I thought, how am I gonna do this for the next thirty days? But then, I had a couple of days off… And I went straight into training again, and my body just adjusted. But, again, it’s just all about knowing when to push and when not to.”
– Sher Khan
Rethinking the Training Schedule
Others find that working out a few hours after Iftar or even just before the early morning meal (Suhoor) works better. These windows provide the advantage of being well-fed and hydrated but also demand discipline around sleep schedules and digestion. Late-night training might suit those with flexible routines, while early-morning workouts require motivation and planning.
“What a lot of Muslim athletes that I know of do is work out after Iftar time when we have that luxury of hydration… But this is when families often get together, so it can mean you miss out on those most important moments that make Ramadan so special.”
– Adam Choudhury
Lighten the Load: Prioritise Technique
There’s no one-size-fits-all training time during Ramadan. One common approach is to train just before the evening meal, known as Iftar. By timing a session an hour or two before sunset, athletes can refuel and rehydrate almost immediately afterwards. This window allows for a short but effective session followed by a quick recovery.
“If you’re a boxer, just focus more on technique… that’s where you can get somewhere.”
– Sher Khan
Ramadan isn’t the time to chase personal bests or push cardio thresholds. Instead, it offers an opportunity to strip training back to the fundamentals. Technical work, skill development, shadow boxing, and light callisthenics can all be done with minimal strain. This allows boxers to stay active without risking dehydration or fatigue.
“Light, low-intensity training is the best during the month of Ramadan.”
– Abdul Tahid
Nutrition That Sustains, Not Just Refuels
When fasting breaks, what boxers eat matters as much as when they eat. Nutrient-dense, easily digestible foods are key. Dates and water are a traditional and effective option to open the fast—quickly absorbed and slow-releasing, they provide just the right amount of energy ahead of a post-Iftar workout or before a more substantial meal.
Suhoor meals should be high in protein and healthy fats, with minimal processed carbs. Eggs, cheese, bread, and fruit can offer a balanced start to the day, providing slow-burning energy that lasts. Avoiding salty and heavily processed foods is also crucial—they increase thirst and can make the following day’s fast even more difficult.
“To keep me energised after Suhoor, I’ll have three to four eggs scrambled with some cheese and a small amount of fresh bread and dates. Where I can, I try to avoid the processed carbs and balance my meals with more whole sources of protein.”
– Adam Choudhury
While caffeine might seem like a good idea to maintain alertness, it can actually contribute to dehydration. Instead, focus on consistent water intake between sunset and dawn—small, frequent sips rather than large gulps.
“The best time for me to drink water is just before you start your fast, which is around about four o’clock in the morning… lots of sipping.”
– Abdul Tahid
Rest Is Training Too
One of the most overlooked challenges during Ramadan is sleep. Waking early for Suhoor and adjusting meal times often shortens or fragments sleep. Yet sleep is fundamental for athletic recovery. Poor sleep can affect reaction times, mood, and immune function, and even increase the risk of injury.
“Sleep is really important for boxers. There are proven studies that show those of us who get less than six hours sleep on a consistent basis, have reduced, appetite. It reduces our brain function. It changes our mood. It impairs your immune system.”
– Dr Ali Shaladi
Afternoon naps can help fill the gap, particularly for those training in the evening. Good sleep hygiene, such as avoiding screens before bed and creating a calm nighttime routine, becomes essential.
Sparring and Competition: Proceed with Caution
Fighting or sparring while fasting introduces additional risks. Dehydration affects not just stamina but also punch resistance, coordination, and recovery. Even mild dehydration can increase the risk of concussions and other injuries, especially in a sport like boxing.
“The most important thing from a medical perspective actually is the risk of injury, and particularly within boxing, the head is the most important. So there there are studies that suggest, and this is something really to stress, that reduced fluid intake can increase the risk of concussion and possible brain injuries.”
– Dr Ali Shaladi
Some professional athletes choose to avoid major fights during Ramadan altogether, focusing instead on maintenance and development. But that doesn’t mean Ramadan is wasted time—quite the opposite. It can be a period to sharpen skills, focus on flexibility, build discipline, and refine habits around food, sleep, and mindset.
Making Ramadan a Season of Growth
What’s clear is that with the right approach, Ramadan doesn’t have to derail training. In fact, it can become a valuable reset. Boxers and coaches who approach the month with intention, for example by shifting emphasis from intensity to technical work, can come out of it stronger, more skilful, and more self-aware.
The essence of training during Ramadan is not about doing more with less—it’s about doing the right things at the right time. Technique over volume. Smart fuelling overindulgence. Rest over grind.
For coaches, it’s about listening to athletes, being flexible with expectations, and supporting not just the physical, but the emotional and spiritual dimensions of performance.