Researchers from Aspetar, the orthopaedic and sports medicine hospital in Qatar, had special interest in studying the effects of fasting on athletic performance. Indeed, the topic has been covered extensively by researchers worldwide. However, when it comes to research on youngsters and fasting, there are few research papers that address the effects of fasting on young athletes’ performance. The first in this domain was published by Aspetar’s researcher, Abdulaziz Farooq.

In his research, based on 18 young children aged 9 to 15 observing Ramadan, a peer reviewed paper was produced in 2015, Farooq highlighted that there is little evidence to suggest that fasting negatively impacts physical health. However, he points out that fasting can actually improve young athletes’ memory and planning skills as evidenced by research, whilst concentration and attention levels decrease towards the end of the day.

Farooq explains:

“Children are different from adults, given their body is still growing and so they need more nutrients. They are required to go to school in the morning and attend classes as well as training sessions, where they have to maintain higher levels of concentration.”

One of the most important findings of Aspetar’s researchers is that hydration and sleep are crucial in maintaining high performance levels for adults and this applies to young athletes and children.

“Habitual sleeping duration and hydration are crucial. While sleeping helps you recover both mentally and physically, hydration and healthy nutrition are equally important to boost energy”, Farooq said.

The researcher outlined his recommendations for young athletes who are fasting, as well as some considerations for their families and coaches to bear in mind with regards to exercise:

• Whilst at school or during training sessions, coaches should focus on skill development rather than endurance. Athletes should be aware that their energy capacity while fasting can be reduced by 60-70%, and so it is better to focus on low-intensity activities.
• Ideally, to optimize performance, young athletes need to learn what, when and how to eat and drink before, during and after activity. During competitions, professional young athletes should eat a preparation meal and regularly intake water to perform at their best. A recovery meal post exercise is also vital to maintain muscle mass and expect quicker recovery. Therefore, the recommended time for young athletes to train is following iftar (after the break of fast). However, Farooq does not recommend young athletes to practice exercise during the fasting period, but active play and physical activity is encouraged. Some Athletes who choose to exercise while fasting should be aware that their energy capacity is reduced, and therefore the length of time that they can exercise will be limited.
• Sleep patterns are greatly affected during Ramadan specially among children. As per recommendations, 8-10 hours of night time sleep is a must for children. This helps children to be more alert during the day when at school and can reduce risk of injury during games. Bedtime could begin right after night prayers.
• Naps shouldn’t last more than 30 minutes as napping for longer periods can affect the duration of sleep at night.
• A well-balanced diet should contain proportionate amounts of macronutrients (proteins, carbohydrates and fats) and micronutrients (vitamins and minerals) that are essential to provide enough energy for growth and activity - Iftar and Suhoor meals are commonly rich in carbohydrates and fats, but they lack micronutrients.
• In Aspetar’s research finding “there was a reduction in iron indices of preteens after one month of fasting”. Parents, coaches and nutritionists should pay attention to this. Regular intake of iron-rich foods like eggs, green leafy vegetables, fortified whole grains and lean meat is recommended.
• Aspetar researchers have also highlighted poor Oral health in young athletes in Middle-East. High sugary intake in Ramadan coupled with lack of oral hygiene could lead to tooth decay and periodontal diseases.

About Aspetar:

Aspetar is a world leading specialised orthopaedic and sports medicine hospital, and the first of its kind in the Middle East. Since 2007, with a world expert team, the hospital has provided top-level comprehensive medical treatment to all athletes in a state-of-the-art facility that sets new standards internationally.

In 2009, Aspetar was accredited as a “FIFA Medical Centre of Excellence” by F-MARC. In 2013, Aspetar was adopted as a reference collaborator centre by the Gulf Countries Council (GCC) Health Ministers Council and “IOC Research Centre for Prevention of Injury and Protection of Athlete Health” in 2014.

In 2015, Aspetar has been recognised as the “IHF Reference Centre for Athlete and Referee Health”. In the same year, the hospital also achieved the obtained on December 15 thea Accreditation Canada International (ACI) “Platinum Level”.

Aspetar is a member–organisation of Aspire Zone Foundation, Qatar’s innovative sports and healthy lifestyle destination.