Abdul Rashid Aziz

The implications of Ramadan fasting for human health and well-being

Abstract Islamic Ramadan is a 29–30 day fast in which food, fluids, medications, drugs and smoking are prohibited during the daylight hours which can be extended between 13 and 18 h · day−1 depending on the geographical location and season. The majority of health-specific findings related to Ramadan fasting are mixed. The likely causes for these heterogeneous findings lie in the amount of daily time of fasting, number of subjects who smoke, take oral medications, and/or receive intravenous fluids, in the type of food and eating habits and in changes in lifestyle. During Ramadan fasting, glucose homeostasis is maintained by meals taken during night time before dawn and by liver glycogen stores. Changes in serum lipids are variable and depend on the quality and quantity of food intake, physical activity and exercise, and changes in body weight. Compliant, well-controlled type II diabetics may observe Ramadan fasting, but fasting is not recommended for type I, noncompliant, poorly controlled and pregnant diabetics. There are no adverse effects of Ramadan fasting on respiratory and cardiovascular systems, haematologic profile, endocrine, and neuropsychiatric functions. Conclusions: Although Ramadan fasting is safe for all healthy individuals, those with various diseases should consult their physicians and follow medical and scientific recommendations.

Conducting an Acute Intense Interval Exercise Session During the Ramadan Fasting Month: What Is the Optimal Time of the Day?

This study examines the effects of Ramadan fasting on performance during an intense exercise session performed at three different times of the day, i.e., 08:00, 18:00, and 21:00 h. The purpose was to determine the optimal time of the day to perform an acute high-intensity interval exercise during the Ramadan fasting month. After familiarization, nine trained athletes performed six 30-s Wingate anaerobic test (WAnT) cycle bouts followed by a time-to-exhaustion (Texh) cycle on six separate randomized and counterbalanced occasions. The three time-of-day nonfasting (control, CON) exercise sessions were performed before the Ramadan month, and the three corresponding time-of-day Ramadan fasting (RAM) exercise sessions were performed during the Ramadan month. Note that the 21:00 h session during Ramadan month was conducted in the nonfasted state after the breaking of the days fast. Total work (TW) completed during the six WAnT bouts was significantly lower during RAM compared to CON for the 08:00 and 18:00 h (p < .017; effect size [d] = .55 [small] and .39 [small], respectively) sessions, but not for the 21:00 h (p = .03, d = .18 [trivial]) session. The Texh cycle duration was significantly shorter during RAM than CON in the 18:00 (p < .017, d = .93 [moderate]) session, but not in the 08:00 (p = .03, d = .57 [small]) and 21:00 h (p = .96, d = .02 [trivial]) sessions. In conclusion, Ramadan fasting had a small to moderate, negative impact on quality of performance during an acute high-intensity exercise session, particularly during the period of the daytime fast. The optimal time to conduct an acute high-intensity exercise session during the Ramadan fasting month is in the evening, after the breaking of the days fast. (Author correspondence: abdul_rashid_aziz@ssc.gov.sg)

Strategies for maintaining fitness and performance during Ramadan

Abstract The Muslim athlete, whether living in a Muslim majority country or in a non-Muslim country, face unique challenges to faithfully follow one of the pillars of their faith – Ramadan – while attempting to maintain their participation in sports training and competition. There are conflicting reports on the effects of Ramadan on fitness and physical performance in general and in football in particular. In general, the impact of a brief daytime fast has minor effects on health or factors of physical fitness. Add physical training and now a new set of barriers to both performance and the observance of Ramadan begin to interact. Practising athletes have worked out strategies to cope with the rigors of Ramadan; strategies that have both physical (training modifications, dietary habits, rest and recovery) and emotional (patience, emotional preparations) domains. Carefully blending strategies like these can help the football player be true to their faith and follow the tenants of Ramadan hopefully, with a minimum of impact on their physical performance. In this context, science can help coaches improve their training plans and educate players with respect to the challenges presented by Ramadan to all levels of sports participation.

Effects of Ramadan fasting on the physical activity profile of trained Muslim soccer players during a 90-minute match

ABSTRACT Objectives: The purpose of this study was to examine the effects of Ramadan fasting on physical activity profile of soccer players via the satellite global positioning system during a 90-min match played in the Tropics. Methods: Thirteen trained Muslim players locomotor data were averaged over four simulated matches; where two were played in the non-fasted or control (CON) state and two in the Ramadan-fasted (RAM) state. Standardised pre-match diet were consumed at ~12:00 in CON and at ~05:30 in RAM conditions. Questionnaires on sleep hours, mood state and perceived match-readiness were also administered. Players’ training load one week prior to matches was recorded. Results: In RAM condition, players covered a lower total distance (by 12.8 ± 5.8%), and covered less distance within the moderate (22.4 ± 12.0%) and high-speed (35.5 ± 20.1%) zones (all P < 0.025). Players accomplished a lower relative speed throughout the most of the match in RAM compared to CON condition (P < 0.008). Blood glucose, blood lactate and heart rate of the players during match in RAM and CON conditions were equivalent (all P > 0.05), although ratings of perceived exertion were higher before, during and post-match in the RAM vs. CON conditions (P > 0.05). Conclusions: Players’ physical activity profile during a soccer game was adversely affected by Ramadan fasting and this negative impact was already observed in the initial stages of the match.

Repeated-sprints exercise in daylight fasting: carbohydrate mouthrinsing does not affect sprint and reaction time performance

To determine the effect of carbohydrate mouth rinsing (CHO-MR) on physical and cognitive performance during repeated-sprints (RS) after 3 days of intermittent fasting (abstaining from food and fluid 14 h per day). In a randomized and counter-balanced manner 15 active healthy males in a fasted state performed a RS-protocol [RSP; 2 sets (SET1 and SET2) of 5×5 s maximal sprints, with each sprint interspersed with 25 s rest and 3 min of recovery between SET1 and SET2] on an instrumented non-motorized treadmill with embedded force sensors under three conditions: i) Control (CON; no-MR), ii) Placebo-MR (PLA-MR; 0% maltodextrin) and iii) CHO-MR (10% maltodextrin). Participants rinsed their mouth with either 10 mL of PLA-MR or CHO-MR solution for 5 s before each sprint. Sprint kinetics were measured for each sprint and reaction time (RTI) tasks (simple and complex) were assessed pre-, during- and post-RSP. There was no statistical main effect of CHO-MR on mean power, mean speed, and vertical stiffness during the sprints between the PLA-MR and CON condition. Additionally, no statistical main effect for CHO-MR on accuracy, movement time and reaction time during the RTI tasks was seen. CHO-MR did not affect physical (RSP) or cognitive (RTI) performance in participants who had observed 3 days of intermittent fasting (abstaining from food and fluid 14 h per day).

Effects of a novel exercise training protocol of Wingate-based sprint bouts dispersed over a day on selected cardiometabolic health markers in sedentary females: a pilot study

Purpose Sprint interval training (SIT) provides a strong stimulus for improving cardiovascular fitness, which is among the key markers for premature mortality. Recent literature demonstrated that SIT protocols with as few as two stacked 20 s Wingate Anaerobic Test (WAnT) cycle sprints provide sufficient training stimulus for a robust increase in maximal aerobic power. However, this effect is lost when only one bout is performed. This suggests training adaptation is still dependent on the volume of SIT. Therefore, the purpose of this study was to determine the effects of three dispersed 30 s WAnT bouts, done over a day but interspersed with 4 hours of recovery time, on selected cardiometabolic health markers. Methods Eighteen sedentary women, age 36±8 years, were recruited and underwent 8 weeks of supervised training using the WAnT protocol, 3 days a week. Criterion measure of cardiovascular fitness (ie, V̇O2peak), skinfolds and blood lipids such as triglyceride, low density lipoprotein (LDL) and high density lipoprotein (HDL) were measured before and after training intervention. Results V̇O2peak improved by a mean of 14.0% after training (21.7±5.7 vs 24.7±5.7 mL/kg/min, p<0.01). No significant change was observed for body fat and lipid profile. Conclusion Performing three dispersed WAnT bouts with a 4-hour recovery period between bouts throughout a day, 3 days per week for 8 weeks provides sufficient training stimulus for a robust increase in V̇O2peak, which is comparable with other previous SIT protocols with very short recovery intervals. However, no other changes in the other cardiometabolic health markers were detected.

Ramadan Fasting and the Propensity for Learning: Is There a Cause for Concern?.

ABSTRACT The literature indicates that glucose deprivation, dehydration, decreased sleep quality and quantity, and mood changes, independently and adversely can influence cognitive functions and therefore learning. The Ramadan fast is an annual religious act undertaken by Muslims where individuals refrain from consuming food and fluid during daylight hours, daily over 30 days. Alteration in eating times and sleep–wake cycles lead to a disruption in the bodys daily circadian rhythm resulting in sleep perturbations and mood swings. Consequently, Ramadan fasting is linked to daytime lower glucose concentration, dehydration, decreased sleep quality and quantity, mood swings and elevated subjective feelings of fatigue and malaise. This review highlights how Ramadan fasting potentially poses learning difficulties as a result of the independent and/or combined effects of these factors.