Energy balance
Ramadan fasting significantly impairs anaerobic power (Wingate peak and mean power) and upper-body strength (bench press), but does not significantly affect lower-body maximal strength (leg press), explosive power (countermovement jump), or isometric strength (handgrip).
During prolonged fasting, expect a drop in your ability to perform high-intensity, short-duration efforts (like sprints or heavy upper-body lifts). Your leg strength and vertical jump may remain stable, but prioritize recovery and nutrition strategies for anaerobic tasks.
Ramadan fasting significantly lowered Wingate peak power, mean power, and bench press strength compared to the non-fasting control... Leg press, countermovement jump, and handgrip strength showed no significant differences across conditions.
Why this rating
Robust crossover design with standardized testing.
Source
Effects of protein sources at sahur on anaerobic power and strength during Ramadan in combat sport athletes: A single blind, randomized, placebo-controlled, counterbalanced crossover study design
Abdullah Demirli et al. · PLoS ONE · 2026
DOI 10.1371/journal.pone.0340961
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