At Bombbar, we connected with some of the best fitness trainers in Dubai and Abu Dhabi to understand exactly how they approach Ramadan training, what they recommend, what they avoid, and how smart nutrition plays a key role in staying energised from Suhoor to Iftar.
Here is what they told us.
The biggest mistake people make during Ramadan? Expecting to train the same way they do the rest of the year.
Andy Caza, a science-based strength and mobility trainer based in the UAE, puts it plainly: your body is fasting, and it needs a smarter approach. “Lower your workout intensity,” she says. “This is not the time to push to your maximum.” Whether your goal during Ramadan is fat loss or maintaining muscle, Andy outlines two clear paths:
- For fat loss: do light cardio for 20–30 minutes before Iftar. Keep it easy, break your fast immediately after, and rehydrate straight away.
- For muscle maintenance: break your fast first with a light protein-rich meal. Focus on protein and fibre, drink water, and then train. She also recommends reducing your weights, using electrolytes during your session, and avoiding sugary sweets that spike and then crash your energy. “Ramadan workouts should be smart, not extreme,” she says.
TIMING, CONSISTENCY & THE POWER OF SIMPLE HABITS
Dana, a certified personal trainer, yoga teacher, and mobility coach, believes that staying active during Ramadan comes down to one thing: not abandoning the basics.
“Many people lose energy and motivation this month because they stop doing the basics,” Dana explains.
Her advice is refreshingly simple but backed by real experience: Stay active. Get your steps in. Movement helps your body feel more awake. Pick the right time. Whether before or after Iftar, choose what works for you, and stay consistent. Rehydrate well after breaking your fast. Water is not optional. Try a natural electrolyte drink: water + lemon + a pinch of salt + a little honey.
Eat nutritious food. Be mindful and eat slowly. Sleep well. Consistent sleep supports your energy and metabolism. Dana’s message is one we hear again and again from the fitness community in Dubai: “Small actions make a big difference. Save one habit and start today.”
RECOVERY, PROTEIN & NUTRITION AFTER TRAINING
Alice Veglio, an athlete, personal trainer, and sports nutrition coach, often gets asked how to approach workouts during Ramadan. Her answer centres on three pillars: timing, intensity, and recovery. “The key is keeping things simple: choosing the right time to train, adjusting the intensity, and paying extra attention to recovery,” Alice explains.
One area she stresses for Ramadan specifically is protein intake. When the fasting window is long, getting enough protein after training becomes even more critical to support muscle recovery and maintain energy levels. That’s why Alice recommends convenient, high-protein options like Bombbar protein bars, high in protein, rich in fibre, and with no added sugar, as an easy post-workout nutrition solution when a full meal isn’t immediately available. “Small, smart choices can help people stay active and take care of their body even during Ramadan,” she says.
Expert advice from a UAE fitness veteran: balance is everything With over 25 years of experience in the UAE fitness industry, Seetal Purohit brings a grounded, long-term perspective to Ramadan training. Her guidance is especially practical for those in Dubai and Abu Dhabi juggling work, family, and fasting:
- Train after Iftar when you’re nourished and hydrated.
- Choose light workouts: yoga, stretching, and breathwork are highly effective.
- Eat enough protein to help prevent muscle loss.
Whether your goal is weight loss, building muscle, or simply staying active, Seetal’s message is clear: “Ramadan fitness is about balance. Consistency is key.”
RAMADAN NUTRITION TIPS: WHAT TO EAT TO FUEL YOUR WORKOUTS
Across all the trainers we spoke with, a few nutritional themes came up time and again:
- Prioritise protein at Iftar and Suhoor to support muscle recovery and keep you full longer.
- Choose high-fibre foods to stabilise blood sugar and sustain energy through the day.
- Avoid sugary sweets and processed foods , hey dehydrate you and cause energy crashes.
- Hydrate aggressively between Iftar and Suhoor. Add electrolytes if you’re training.
- Keep healthy snacks on hand. A no-added-sugar, high-protein bar between Iftar and bedtime can make a real difference to your recovery.
The bottom line: Ramadan is a reset.
Every trainer we spoke to agreed: Ramadan is not the time to pause your fitness journey, it’s the time to refine it. Lower the intensity, optimise your nutrition window, prioritise rest and recovery, and be consistent.
At Bombbar, we’re proud to support the UAE fitness community through Ramadan with protein-rich, no-added-sugar nutrition that fits your lifestyle. Whether you’re training in Dubai, Abu Dhabi, or anywhere across the Emirates, the right fuel makes all the difference.
