Training for an Ironman During Ramadan: How to Adapt and Thrive

The Athlete's Compass

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers practical takeaways for long-term success.

Key Takeaways

• Training During Ramadan: Low-intensity sessions in the morning, higher intensity workouts closer to Iftar to optimize fueling and recovery.
• Metabolic Adaptation: Fasting encourages fat oxidation and ketone utilization, which can benefit endurance athletes.
• Balancing Sleep and Social Commitments: Late-night training may impact sleep, requiring adjustments to training plans.
• Low-Carb vs. High-Carb Nutrition: A major study found no significant difference in performance between the two approaches.
• The Best Supplements for Endurance Athletes: Creatine, caffeine, and protein powders are among the most effective, while beta-alanine and glutamine offer little benefit unless dietary intake is insufficient.
• The Anabolic Window Myth: Post-workout protein timing is less important than total daily intake

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.