Being a full-time college athlete at the best of times can be a struggle–those who take part in Ramadan (a holy month for Muslims involving fasting, prayer, reflection, and community) will feel the stressful effects of college and sports life ten-fold.
Balancing school, sport, and personal life, in addition to living with the abstinence from all food and drink from dawn to sunset is an extremely difficult challenge for high-performing athletes. Lyna Beraich, a distance runner at the University of Maryland-Baltimore County, takes us through a day in her life while observing Ramadan and how her typical schedule looks for the month.
4:45-5:30 – Suhoor (Breakfast!)
“Suhoor is the practice of waking up before the sun rises to eat a small breakfast before the day of fasting begins,” Beraich explains. “While this meal is technically optional for Muslims who are fasting, as a student-athlete I think it is very important to eat and drink before the day begins. I usually make oatmeal, and coffee at my dorm to eat, as well as drink as much water as I can, before the fast begins at 5:30.”
Related: Macros Matter: The 3 Nutritional Necessities for Peak Athletic Performance
5:30-8:00 – Back to Bed!
“Sleep can be tricky during Ramadan, so I take every opportunity I can to get as much sleep as I can,” says Beraich. “This means making the most of these several hours before classes begin. I notice that fatigue and sleep-deprivation tend to be the bigger challenges I face, even before hunger and dehydration, so I value these hours of sleep before class.”
8:00-3:00 – Classes and Homework
“Classes progress the same as they do any other day,” Beraich says. “The only difference is I do not have to worry about getting lunch in between classes, which does give me more time to work on assignments and other things. If I have a particularly light day of classes, I'll sometimes use the free time as an opportunity to take a nap, just so that I'm as well-rested as I can be before practice.”
Related: 4 Tips to Being an Injury-Free Runner
3:00-5:00 – Practice
“Practice tends to vary as a distance runner,” Beraich explains. “Some days are easy runs and/or cross training, which is extremely manageable while fasting.” However, Beraich adds that some days are harder. “Workouts are a little more tricky,” she says. “Usually my coach and I monitor how I'm feeling between each rep during the workout, and we make sure that I'm giving effort and working hard while also feeling strong and healthy. Communication is key.”
6:00-7:00 – Breaking fast!
“This is the best part of the day without a doubt,” Beraich says. “I break my fast with dates and water, and then I eat a pretty big meal as well as drink lots of water. I make sure to eat slowly and I always find it interesting how little I end up eating in comparison to how much food I think I'm going to be able to eat. Ramadan is a reminder that the human body is able to sustain itself on much less than we think it can.”
Related: Post-Performance Nutrition For Athletes: Follow the 4 R's of Refueling
7:00-10:30 – Homework and Free Time
“The rest of the evening is used to finish homework, spend time with friends, and maybe eat a couple of snacks, or another small meal before getting ready for bed,” Beraich explains. “I usually prepare my food for Suhoor before bed as well, just to make things easier for myself in the morning.”
Although fasting as a college athlete might seem hard, Beraich's experience indicates otherwise. “All in all, fasting Ramandan as a student-athlete is very manageable,” she says. “The most important thing you can do is listen to your body, drink lots of water when you are not fasting (at night and in the early morning), and eat foods that make your body feel good once you break your fast.”
As you can see, student-athletes balancing school, sport, and Ramadan requires mental strength, vigilant planning, and a dependable alarm clock to get through it. This year, Ramadan ends Thursday, April 20th, and the highest level of respect goes to Lyna and all college athletes who continue to carry out their daily grind during the month of Ramadan!
Have a question you need answered or an idea of a coach/athlete we should interview? Email us at [email protected]
Image Credit: UMBC Athletics
* Originally published on April 12, 2023, by Rhys Davies
