How does Nashville SC's Hany Mukhtar deal with fasting during Ramadan? His answer is simple

Hany Mukhtar, the man who scored the first hat trick in Nashville SC history — and the fastest hat trick from the whistle in MLS history — was quick to downplay the struggles that can come with balancing being an athlete and fasting during Ramadan.

The key, the 2022 league MVP said, is being able to adjust his body and his mind. First, to not eating or drinking from sunrise to sundown at the start of the Muslim holiday, and last, to relearning to do both regularly coming out of Ramadan.

Mukhtar, who signed a contract extension with Nashville earlier this month, said it usually takes his body and mind four or five days to adjust once Ramadan begins.

"You have 11 months where you're feeding your body, like putting so much nutrition into your body, and then there's one month, for me, where I'm trying to feed my soul," Mukhtar told The Tennessean.

"People think Ramadan is just fasting, just no food, no water. But it's not bad. People make a big deal about it."

Ramadan occurs during the ninth month on the Islamic calendar. This year it runs from March 10 to April 9 — a span during which Nashville SC has six matches scheduled.

When can Hany Mukhtar eat during Ramadan?

Game days and travel days can be the best days for Mukhtar's appetite. Those are the days when the rules of Ramadan are relaxed and he's allowed to eat and/or drink before sundown.

Not that he usually does.

He said he sticks with his fasting schedule on days he plays home games, which means a pre-dawn breakfast and no more food or water till after sunset.

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Mukhtar said he fasted on the two days before the team traveled to Florida to face Lionel Messi and Inter Miami CF in the CONCACAF Champions Cup match on March 13.

Mukhtar paraphrased the Quran, the holy book of Islam, to further explain.

"It's not something that should make you suffer," he said of fasting. "It's hard to understand because you do it out of love. Ramadan is a special month; it's enjoyable, like you're coming together at night with your family and you all eat together."

Hany Mukhtar not alone during Ramadan

Mukhtar, who used to attend mosque with former Tennessee Titans linebacker Azeez Al-Shaair, is the only Muslim on Nashville SC's roster. But he's not the only Muslim on the team.

Nashville SC goalkeeper coach Matt Pickens, too, is Muslim and observes Ramadan. He also serves as something of a reminder to the team's coaching staff on Mukhtar's behalf.

Pickens said Ramadan can be especially tough for foreign players who are away from their families. So he makes it a point to tell coaches sometimes that Mukhtar may be a step slower because he is fasting.

"If I wasn't around, maybe it would be a little bit tougher for him," Pickens said. "I have said this year and said in the past, 'If we're watching Hany's workload, just be mindful he's fasting today.' It's not something that is at the forefront of people's minds.

"He's going through the pacing and the training . . . and I can remind them, 'Hey, this is not just food, it's water as well. He's not hydrated, either."

Pickens said he also informs Nashville SC dietician Bre Cecil, so she can adjust to his nutritional needs.

Mukhtar said he appreciates having Pickens around, along with the many friends he has made in Nashville.

"I don't feel alone," he said. "At night, after you eat you go to the mosque and we are all brothers and sisters."

What does Hany Mukhtar eat during Ramadan?

Mukhtar said he's careful to not eat too much between his 6-7 a.m. breakfasts and his 8 or 9 p.m. dinners. Along with dates, a traditional food during the holiday, he sticks mostly with soups, some pasta, meat, fruits and protein shakes.

He also uses a lot of IVs and salts in his water.

"Your dinner and breakfast should not be extraordinary," he said. "It should be humble. The idea is not when you can eat, eat four plates.

"What I love about the religion is it teaches us discipline."

Which he said aligns perfectly with his job as a soccer player.

"You may not have much food in your body, but it gives you the mental (aspect)," he said. "You need to be strong mentally. If you miss a penalty kick, if you miss a chance or you have a bad game, you need to step up again."

Not eating is the easy part for Mukhtar. The lack of liquids is another story — "the hardest part," he said.

Fatigue also becomes more of a factor as Ramadan goes on because keeping a regular sleep schedule can be difficult.

As for coming out of Ramadan?

"It can be very strange," Pickens said. "You're not used to eating three meals, bang, bang, bang. Or snacking like you normally do.

"So you start eating and you get full pretty quickly."

Then again, Mukhtar has a knack for quickness. Just like he did when he set that hat trick record in a span of six minutes against the Chicago Fire on July 17, 2021.

This article originally appeared on Nashville Tennessean: How does Nashville SC's Hany Mukhtar deal with fasting during Ramadan?