Tips to fuel your body during Ramadan

As we reach the final week of Ramadan, Victorian Institute of Sport Nutrition Coordinator Kylie Andrew has provided fives tips on how you can maintain performance during the final days of the Islamic holy month. Kylie has worked closely with athletes that are fasting for Ramadan, including Richmond Tigers star Bachar Houli.

Ramadan is an Islamic holy month that is always held on the 9th month of the Islamic Lunar calendar. During Ramadan, Muslims will have no food and drink from dawn to dusk. 

This year, Ramadan started when the sun set on Monday, April 12th and will end when the sun sets on Wednesday, May 12th. When the sun sets, there is a communal meal called ‘Iftar’ where your fast will be broken, usually with family and friends.

Whether you’re an athlete, student or in the workforce, this month can often be a tricky time to negotiate with regard to your diet. But for elite athletes in particular, there are some unique challenges. Fasting around training sessions can impact on the ability to support the immediate nutrient needs for performance and recovery.

Here are Andrew’s five tips to maintain performance in sport, work or just daily life during Ramadan:


The pre-dawn meal, known as ‘Sahoor’, is an important meal to provide the days energy.  This meal should include a balance of foods and nutrients - some wholegrain breads or cereals to provide slow-release carbohydrate; a serve lean meats, eggs or dairy to provide protein and aid satiety; as well as some good fats from nuts and seeds, avocado or olive oil; and plenty of fruit & vegetable. 


Most people will break their fast with a snack. Dates are very popular at this time and for good reason, as they are a good option to top up blood glucose levels after a day of fasting.


The meal eaten after sunset, known as ‘Iftar’, is typically shared with friends and family. Again, a balance of food groups is recommended. The key here is to avoid overeating which is often quite easy to do when you’re hungry. So, consider some mindful eating strategies; eat slowly, chew food well, listen to your body and stop when satisfied, well before you are stuffed. 


After sunset is also the time to get plenty of fluid in to avoid dehydration. Keep a water bottle handy and sip often. 


A snack after dinner before bed can also be wise. A protein rich snack such as milk or yoghurt will not only provide quality protein to help muscle repair overnight, but also provides tryptophan, an amino acid beneficial for sleep. 





Latest News

Balancing Year 12 whilst preparing for Tokyo


​Balancing life as an elite athlete with your Year 12 studies can be challenging at the best of times. And with the Tokyo Paralympics around the corner, life for Victorian Institute of Sport (VIS) scholarship holder Col Pearse is about to get even more challenging.

Instagram Takeover: Alec Danelutti


BMX Freestyle is an adrenaline-fuelled form of cycling that sees cyclists perform a series of outrageous tricks and jumps, taking place over a series of ramps and large obstacles, all set up within a 30mx50m park. Athletes complete two one-minute runs each, looking to impress judges with the difficulty, originality, style, flow, risk, height and execution of their tricks.

The VIS and Gymnastics


The Australian Human Right’s Commission has published its Report on the Independent Review into Gymnastics in Australia (2021). The findings of the Report are extremely concerning and distressing. Any form of abuse in any sport training program is unacceptable and is not tolerated by the Victorian Institute of Sport.

WEEKEND WRITE-UP: Evglevski spoils the part, as Lynch re-joins the Hockeyroos squad


​In VIS Sport, Sergei Evglevski took out the men's 10m Air Pistol at the Brisbane International Shooting Centre, whilst Rachael Lynch has re-joined the 2021 Hockeyroos squad.

Career. It’s more than just a job.

May 16th, 2021

National Careers Week is an initiative of the Career Industry Council of Australia and aims to celebrate careers, career development, career development services, and career development practitioners and to promote the economic, social and personal benefits of career development.

See all our partners

VIS is proudly sponsored by