Table 2.

Practical nutritional guidelines for adult athletes who are eager to fasting under the COVID-19 pandemic situation.

Nutrient	Description
Carbohydrate (82, 90)	• Before exercise: 1 g/kg of carbohydrate-rich foods such as pasta, rice and bread at the iftar meal (1 h prior to exercise) • During exercise: small amounts of carbohydrate-electrolyte drinks including mouth rinse • After exercise: 1.0–1.2 g/kg/h of carbohydrate sources such as potatoes and pasta
Protein (86, 90)	• After exercise: 20–25 g for young, and 40 g for elderly athletes
Fruits and vegetables (91)	• Frequent meals of citrus fruits, tree fruits, stone fruits, grapes, apples, most berries, strawberries, and bananas from the iftar to sahour meal • Onions, parsley, celery seed, oregano, soybeans, soy-based foods, and legumes can be used in the iftar and sahour meals
Vitamins (81, 92, 93)	• Vitamin C: 200 mg per day • Vitamin D: 2000 IU (50 μg) per day • Vitamin B6: 1.3 mg per day • Vitamin B9: 400 μg per day • Vitamin B12: 2.4 μg per day
Others (81, 93, 94)	• Zinc: 8–11 mg per day • Selenium: 400 μg per day • Omega-3 fatty acids: 250 mg per day of EPA + DHA

EPA, Eicosapentaenoic acid; DHA, Docosahexaenoic acid.