Training adaptations during Ramadan fasting: The FITT principle, progressive overload and recovery

During Ramadan, it is mandatory for all healthy and sane Muslims that have reached puberty to abstain from food, drink and sexual intercourse throughout the daylight hours. Changes in diet and hydration have adverse effects on the athletes’ training performance, especially for elite athletes. Therefore, coaches and sport scientists have developed strategies to counteract the effect of Ramadan fasting by applying the three training principles, namely i) FITT principle (Frequency, Intensity, Time and Type), ii) progressive overload and iii) recovery. Studies have shown that Ramadan fasting causes detrimental effects on several physiological outcomes such as anaerobic power, maximal aerobic power, muscular strength and endurance. In addition, reduction in the training load before or during Ramadan will result in poorer physical performances among the well-trained athletes. Adaption in the training principles will allow athletes to maintain training performance while fasting and to achieve their training goals. This is an original paper that aimed to elaborate on the training principles and how its effect on maintaining training performance throughout the month of Ramadan.