45 pages of practical, respectful Ramadan fitness guidance — co-developed with Muslim personal trainers and certified nutritionists who train through Ramadan each year in Dubai.
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Training Schedules for All Scenarios
Three complete 30-day Ramadan training calendars: pre-Suhoor (early morning), post-Tarawih (late night), and a modified low-intensity programme for days when energy is lowest. All adapted for Dubai's climate.
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Suhoor & Iftar Meal Templates
Practical meal templates for both Suhoor and Iftar that optimise protein retention, manage blood sugar, and provide sustained energy through the fasting hours — with macros calculated and available from Dubai supermarkets.
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Muscle Preservation Strategies
How to maintain your hard-earned muscle during Ramadan — the exact protein targets, training frequency, and intensity modifications that the research shows keep you strong through the entire month.
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Supplement Guide for Ramadan
Which supplements to take, in what doses, and at exactly what time relative to Suhoor, Iftar, and training sessions — to maximise their effectiveness within the fasting window.
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Sleep & Recovery During Ramadan
How to manage the sleep disruption of Ramadan — napping strategies, recovery nutrition, and how to structure your rest around prayer times and changed daily rhythms to minimise fatigue.
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Guide for Non-Fasting Residents
If you're an expat or non-Muslim resident, this section covers training etiquette during Ramadan, navigating social Iftar events, and maintaining your own routine with respect for those around you.
