Ramadan is one of the most significant months in the Islamic calendar, observed by Muslims worldwide through fasting, prayer and reflection. From dawn until sunset, those fasting abstain from food and drink, making it a time of spiritual discipline and self-control. For athletes, this brings an additional challenge; maintaining peak physical performance while ensuring the body gets the necessary fuel and hydration.
Recognising this challenge, Layla Banaras, a rising star at Birmingham City Women Under-21s, has launched the 2025 Ramadan Nutritional Guide and Planner. Designed to help Muslim athletes balance the demands of their sport while observing their fasts, this resource provides practical advice on nutrition, hydration and recovery strategies to ensure they can train and compete without compromising their faith or performance.
Layla Banaras: A Role Model On and Off the Pitch
At just 19 years old, Layla Banaras has already made an impact in women’s football. She has been part of Birmingham City Women since the age of eight, progressing through the club’s ranks and developing a reputation as a hardworking and talented player. Her commitment to both her sport and her faith has shaped her journey, making her an advocate for supporting Muslim athletes, particularly during Ramadan.
Layla first fasted while training at 13 years old, an experience that highlighted the lack of structured nutritional guidance available for fasting athletes. Determined to address this, she worked with sports scientists, nutritionists and fitness experts to create a plan specifically tailored to those who train and compete during Ramadan. What started as a personal solution soon evolved into a widely used guide, now distributed across academies, sports clubs and schools to help athletes optimise their nutrition and hydration.
“Ramadan is a time of spiritual growth and discipline, but for athletes, it also requires careful preparation,” Layla explains. “I created this guide to provide Muslim footballers and athletes with the support they need to fuel their bodies properly while honouring their faith. With the right nutrition and hydration, it is possible to train and compete effectively during Ramadan.”
A Practical Approach to Ramadan Nutrition for Athletes
The 2025 edition of the Ramadan Nutritional Guide and Planner builds on previous versions with updated meal plans, hydration strategies and tracking sections that allow athletes to monitor their food intake, hydration levels and overall wellbeing. The guide focuses on optimal pre-dawn (Suhoor) and post-sunset (Iftar) meals, ensuring that athletes can sustain their energy levels throughout the fasting hours.
New features in this year’s edition include:
• Detailed meal plans designed to provide sustained energy.
• Hydration strategies to help athletes recover efficiently between Iftar and Suhoor.
• Supplement and recovery recommendations for those maintaining a demanding training schedule.
• A tracking section to log food, water intake and performance throughout Ramadan.
Wow Hydrate Partnership: Supporting Hydration and Recovery
For 2025, Layla has partnered with Wow Hydrate, a leading provider of Halal-certified protein and electrolyte waters. Given the challenges of staying hydrated while fasting, Wow Hydrate’s products offer a scientifically backed solution to aid muscle recovery and replenish essential nutrients during the limited eating and drinking window.
Richard Staveley, Global Head of Marketing at Wow Hydrate, expressed his enthusiasm for the collaboration: okay
“We are delighted to support Layla and her Ramadan Nutritional Guide. Hydration is key for any athlete, and it is even more critical for those fasting. We are proud to provide high-quality hydration solutions that help Muslim footballers and sports professionals perform at their best during Ramadan.”
Inspiring the Next Generation of Muslim Athletes
Beyond providing practical nutritional advice, Layla hopes her work will inspire young Muslim athletes to pursue their sporting ambitions without feeling held back by a lack of support during Ramadan. By sharing her experiences and offering a structured guide, she aims to show that faith and sport can go hand in hand with the right preparation and understanding.
The 2025 Ramadan Nutritional Guide and Planner is available for free download via Layla’s Instagram, or directly through this link: https://drive.google.com/uc?export=download&id=1ORPcX7hscwHvtnzKVejSNkljUmTD_vFc
As more clubs and academies recognise the importance of supporting Muslim athletes during Ramadan, Layla’s guide serves as an invaluable resource, ensuring that athletes of all levels can thrive during this special month.
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