Faith, fasting and footy — a Ramadan diary in 24 hours
Semi-pro footballer Zainab El-Mouden on how overnight oats and self-reflection power her beautiful game
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Film by Rob Gould
“My alarm has no mercy,” laughs Zainab El-Mouden as she slices a banana and drizzles some honey over her porridge for her suhoor — a pre-dawn meal that fuels her fasting and football.
It’s 4am and the street under her Brixton balcony is silent. El-Mouden, a 22-year-old football obsessive and midfield player for London Seaward FC, takes a deep swig of coconut water before fajr, the first prayer of the day.
Ramadan, a month of fasting and reflection for hundreds of millions of Muslims around the world, is a physical and mental challenge, but for El-Mouden it’s not the hunger that tests her. “When people ask me what’s hard about Ramadan, I say it’s not the fasting, it’s the sleep,” she tells me.
As a semi-professional footballer juggling her faith, training and everyday life, El-Mouden can have arduous days. Between early morning prayers, fasting through the day and squeezing in training sessions, every moment is a balancing act. Yet it’s clear that her love for the game and deep-rooted faith fuels her through Ramadan.
British-Moroccan El-Mouden says her lived experience of the holy month is constantly evolving. “Before it used to be Eid,” she says. “Now it’s appreciating Ramadan and the benefits that come with it. I’m trying to pray more and change myself for the better.
“It’s not about the food, it’s about the journey that I’m on. It brings me closer to my deen every year. Once you see those prayers being answered, it’s like, how could you not love this religion?”
Her training regime also means she has had to adjust her diet. “I would love to have eggs and beans, a couple of hash browns. That’s my ideal breakfast, but it’s way too heavy. I’ve been having overnight oats. I have to focus on the slow release of carbs for football so I’m energised on the pitch.”
El-Mouden is not alone in adjusting her routine. Star players like Liverpool’s Mo Salah, Manchester United’s Noussair Mazraoui and Manchester City’s Omar Marmoush continue to play top-flight football during Ramadan. In response, Premier League football clubs are showing their support too. A pause during Leicester City’s match against Crystal Palace in 2021 was a key marker on the road to raising awareness, and allowed Wesley Fofana and Cheikhou Kouyaté to break their fast.
Since then, other leading Premier League teams have followed suit, including Chelsea, Manchester City and Arsenal.
Last month, the English Football Association announced that FA Cup matches taking place during Ramadan would briefly pause to allow Muslim players to break their fast.
Still, El-Mouden’s footballing career hasn’t been the easiest. “Being a female footballer who creates content, there’s some very angry people out here that are just not happy with people like me playing football.
“I quit a few times but the last one was the big quit. I just hated it. I despised football, I didn’t want anything to do with it. My confidence was so low and I experienced discriminatory things at my club,” she continued.
This period of struggle led El-Mouden to confront what she perceived as an identity crisis. “I was always known as that hijabi girl who played football. We put our whole identity into our sport, and that’s for a lot of athletes. But I soon realised that I can excel in other aspects.”
In January 2025, El-Mouden rekindled her passion for the game and stepped back on to the pitch. She is now carving a path for herself not just as an athlete, but as a role model for young women who wish to pursue their passions while staying grounded in their values.
“It was a religion thing for me to come back. I made dua and asked God if football is good for me, make me successful in it. If it’s not good for me, take it away from me.
She added: “My relationship with God and Islam has definitely strengthened as I’ve gotten older throughout Ramadan and with football.”
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