FASTING MAY HAVE A BENEFICIAL EFFECT ON EXERCISE 

For soccer enthusiasts, Paul Balsom is widely known. With a Ph.D. in Physiology and years of experience in both the Premier League and the Swedish men's national soccer team, he is a notable authority on how physical activity affects the body.

While he harbored dreams of playing soccer professionally, Balsom soon discovered his true calling elsewhere within the sport. His academic and professional journey has since led him to become a highly regarded physiologist, taking on significant roles in elite soccer leagues, national teams, and within UEFA itself.

You seem to have a solid understanding of Ramadan and exercise, is that right?

– Well, my hands-on experience with Ramadan and exercise is somewhat limited, even after a 25-year career in elite soccer. The dialogue surrounding it in Europe isn't as prevalent as it is in other regions. However, when preparing for this conversation, I found it to be quite the revelation. It's afforded me a deeper respect and a richer comprehension that Ramadan transcends mere fasting, he elaborates.

Paul Balsom goes on to explain, – There's a significant opportunity here to enlighten and motivate people about the beneficial aspects of fasting. Elite athletes excel in this; they've got a regimented strategy and their success can serve as an inspiration to others. Indeed, research indicates that fasting can yield positive outcomes.

He also makes sure to point out that this year’s Ramadan presents a less challenging schedule, one that accommodates exercise adjustments. However, he underscores that there are pivotal aspects to consider:

– The post- exercise phase, the recovery, is critical. Timing workouts to be as close as possible to Iftar, or perhaps a few hours after, is ideal. The same is true for exercising near the pre-dawn meal. The only drawback here is the inability to rehydrate and refuel immediately after. 

In terms of preparation, Balsom highlights the significance of getting restful sleep.

– Quality sleep is paramount, especially when engaging in physical activity. Ramadan's schedule can disrupt sleep patterns, so acclimatizing to the upcoming sleep schedule before Ramadan begins can be beneficial. While the body can swiftly adjust to changes in diet and hydration, sleep requires foresight and planning.
He insists on a balanced approach that marries the observance of the holiday with a tactical approach to aid the body.
– For those who are healthy and active, there is no evidence to suggest that fasting from dawn to dusk is harmful, provided that you intake adequate fluids, calories and nutrients throughout the permissible hours. It's crucial to view this in the context of the bigger picture, he advises. 

As for dietary guidance, he agrees with most nutrition experts: maintain a consistent diet, but be wary of overindulgence and consuming too many quick carbohydrates at the pre-dawn meal.
– It’s advisable to drink about half a liter of water per hour when not fasting, and remember, food is also a source of hydration. Extra caution is warranted for those who tend to perspire more, he adds.

For those looking to adjust their exercise routine during Ramadan, Paul Balsom suggests an approach he dubs "micro-dosing," which involves maintaining the same level of intensity in shorter bursts of exercise.

– It's my strong recommendation to keep up with your exercise regime. In Sweden, this year, there's no need to significantly alter your exercise, other than perhaps dialing down the duration. Timing your sessions around the last evening meal or after the first meal of the day seems wise. Concerns that fasting might elevate the risk of injury? Unfounded, he asserts.

Paul Balsom lists – 5 health benefits that intermittent fasting can bring

The following applies to fully healthy individuals. If in doubt, one should seek medical advice before starting a period of fasting 

1. Enhanced cognitive functions, including memory and the ability to process thoughts.

2. Assistance in weight management, potentially staving off lifestyle-related conditions such as diabetes.

3. A reduction in bodily inflammation and associated pain.

4. Lowered risk of cardiovascular diseases.

5. Decreased likelihood of encountering metabolic issues.